Elasitc Band Drill

Improving strength and technique at the same time is not always easy. When you want to improve your moving technique, you mostly go for repeating the movement over and over again. That can become boring after a while and your muscular gain isn’t as big as when you go to the gym or do exercises like squats or jumping jacks. In order to improve our technique and our muscular strength, we were always searching for a way to improve both at the same time. So here we want to demonstrate the easiest way of improving technique and gaining muscles at the same time!

How to do it?

Set Up

• Find two fixed poles in your training ground (or someting else you can attach your Elastic band to
• Tie both ends of your elastic band to those poles
• Tie the elastic band that you fell comfortable when you step inside the sling
• Step inside the sling and for set yourself up in the initial position

Before Starting the Drill

• We imagine a starting point, from which you start the movement and go back to
• Improve difficulty by starting at a starting point, where the elastic band is stretched further

Drills
These are just some ideas we came up with. You are completely free in which movement you want to work on. We suggest moving back to the starting point by knee steps, as they do not need so much strength.

• Two small pushes, knee steps back
• One long pull, knee steps back
• Straight forward movement as strong as you can, let yourself get drawn back and try to keep your body upright
• Knee steps, knee steps back
• One long push, knee steps back

Summary

This is a simple way to improve technique and strength. Depending on the length of your elastic band, you can do more or less movement until you get drawn back. This also works great for a warm-up when you are already in you goalie suit. We recommend to this always when you work on your technique, as you specially improve the muscles you need for the different movements. Standing-Up Movements might be a bit difficult here.