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Strength Band Training Second Edition  Phil Page PhD, PT, ATC, CSCS  Todd Ellenbecker DPT, MS, SCS, OCS, CSCS  Human Kinet...
      Library of Congress Cataloging-in-Publication Data  Page, Phillip, 1967  Strength band training   Phil Page, Todd El...
To my family   Angela, Madison, Caitlin, Hannah, and Andrew   for their patience, understanding, and encouragement.       ...
Contents Exercise Finder    vi Acknowledgments    xiv Introduction    xv  Part I    Basics of Elastic Resistance Training ...
Part III   Programming   167    9   Functional Fitness Training Programs   169    10   Programs for Rotational Sports   17...
Exercise Finder Title  Primary muscles affected  Primary sport applications  Attachment Page required number  Chapter 3 La...
Title Chapter 4 Chest press Chest fly Push-up Supine pullover Dynamic hug Seated row Reverse fly Lat pull-down Shrug Bent-...
  Chapter 4, continued  Title Shoulder wall walk  Primary muscles affected  Primary sport applications  Attachment Page re...
Title Lateral lunge  Squat Barbell squat Single-leg squat  Monster walk  Squat walk  Leg press Standing leg pull-through T...
  Chapter 7, continued  Title Step incline press Reverse step pull Step-up  Shoulder external rotation step Shoulder inter...
Title Biceps plyometric elbow extension  Kick simulation  Hamstring plyometric hip flexion Quick kick Bat swing simulation...
  Chapter 8, continued  Title Step jump Resisted lateral shuffle  Lateral step  Side-to-side lateral agility  Resisted car...
Title Golf swing acceleration with club Golf swing take-back with resistance with club  Primary sport applications  Attach...
acknowledgments  Thanks to the Hygenic Corporation, makers of Thera-Band, for their support of research and education with...
introduction  Strength training is an important component of any well-rounded exercise program. In fact, the American Coll...
xvi  Introduction  major regions of the body   the upper body, core, and lower body   are presented. These can be performe...
Part I  Basics of Elastic Resistance Training
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1 Strength Training With Elastic Resistance  ol d  The secret to elastic resistance exercise is simple. As you stretch the...
4  Strength Band Training  Force Production The force produced by an elastic band or tube is determined by this formula  f...
Strength Training With Elastic Resistance  According to the American College of Sports Medicine  ACSM , strength training ...
6  Strength Band Training  Advantages The greatest advantages of elastic resistance are its portability, low cost, and ver...
Strength Training With Elastic Resistance  Is ERT Functional Training  Some have said that training with bands is not func...
8  Strength Band Training  a  b  Figure 1.3    Thera-Band elastic loops.  There is little difference between bands and tub...
a  b  Figure 1.4    Thera-Band  a  hand wrapping and  b  ankle wrapping.  a  b  Figure 1.5    Thera-Band  a  exercise band...
b  c  d  a  Figure 1.6    Commonly used Thera-Band accessories   a  door anchor,  b  extremity strap,  c  sports handle,  ...
Strength Training With Elastic Resistance  Training and Exercise Elastic resistance exercise allows you to do the same typ...
12  Strength Band Training  7  0 Extremely easy  1  2 Easy  4 3 Somewhat easy  8 Hard  10 9 Extremely Hard  6 5 Somewhat H...
Strength Training With Elastic Resistance   see figure 1.8 . As you gain strength and control, gradually increase the numb...
14  Strength Band Training  It   s important to maintain good overall body posture before, during, and after each movement...
Strength Training With Elastic Resistance  correct movement patterns  therefore, proper posture and movement is much more ...
16  Strength Band Training  biomechanics and positioning with elastic resistance training, see Page and Ellenbecker   s Th...
2 Stretching Exercises Warming up before and cooling down after exercise are important components of any training program....
18  Strength Band Training  various PNF techniques to increase muscle strength, improve movement patterns, and restore mus...
Upper Trapezius Stretch Begin with one end of the band under your foot. Grasp the other end of the band and stretch the ba...
Pectoralis Major Stretch Attach the ends of a looped band securely to a sturdy object behind you. Stand with your shoulder...
Hip Flexor  Iliopsoas  Stretch Attach the ends of a looped band securely to a sturdy object near the floor, such as a tabl...
Adductor  Groin  Stretch Attach the ends of a looped band securely to a sturdy object near the floor. Attach the looped ba...
Piriformis Stretch Lie with one knee  on the side to be stretched  bent over the opposite knee. Loop the band around the k...
Quadriceps Stretch Attach the ends of a looped band securely to a sturdy object near the floor. Lie on your back on a benc...
Hamstring Stretch Lie on your back with the looped band around the foot or ankle on the side to be stretched. Keep your op...
Iliotibial Band Stretch Attach the ends of a looped band securely to a sturdy object near the floor. Lie on a bench or tab...
Gastrocnemius and Soleus Stretch Begin sitting with your knees extended and loop the middle of the band around the foot of...
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Part iI  Elastic Resistance Training for Stability, Strength, and Power
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3 Joint Isolation Exercises Isolated joint exercises are probably the most popular form of elastic resistance exercise. Th...
Shoulder Lateral Raise  Deltoids  Stand with one foot slightly in front of the other with the middle of the band or tubing...
Shoulder Front Raise  Deltoids  Use a staggered step, with one foot slightly in front of the other, and stand on the middl...
Shoulder Scaption  Rotator Cuff, Deltoids  Stand with one foot in front of the other and place the middle of the band or t...
Shoulder Shoulder Internal Rotation at 0 degrees  Rotator Cuff  Securely attach one end of the band to a sturdy object and...
Shoulder Shoulder External Rotation at 0 degrees  Rotator Cuff  Securely attach one end of the band to a sturdy object and...
Shoulder Serratus Punch  Serratus Anterior  Securely attach one end of the band to a sturdy object behind you. Grasp the e...
Elbow and Wrist Biceps Curl  Biceps  Stand on the middle of the band or tubing with one foot slightly in front of the othe...
Elbow and Wrist Elbow Extension  Triceps  Securely attach the middle of the band to a stationary object above your head. F...
Elbow and Wrist Wrist Flexion  Wrist Flexors  Sit with your knees flexed and secure the ends of the band under one foot. U...
Elbow and Wrist Wrist Extension  Wrist Extensors  Sit with your knees flexed and secure the ends of the band under one foo...
Elbow and Wrist Forearm Supination  Supinator, Biceps  While seated, stabilize both ends of the band under your foot, and ...
Elbow and Wrist Forearm Pronation  Pronator Teres  Sit on a bench with your knees flexed and stabilize the middle of the b...
Elbow and Wrist Ulnar Deviation  Forearm Flexors and Extensors   Sit on a bench and secure the ends of the band under your...
Elbow and Wrist Radial Deviation  Forearm Flexors and Extensors  Sit on a bench with knees flexed and secure the ends of t...
Hip Hip Internal Rotation  Hip Rotators  Secure both ends of the band to a stationary object. Sit in a chair or on a bench...
Hip Hip External Rotation  Hip Rotators  Secure both ends of the band to a stationary object. Sit in a chair or on a bench...
Hip Hip Flexion  Iliopsoas  Secure both ends of the band to a stationary object near the floor. Loop the middle of the ban...
Hip Hip Extension  Gluteus Maximus  Secure both ends of the band to a stationary object near the floor. Loop the middle of...
Hip Hip Abduction  Gluteus Medius  Secure both ends of the band to a stationary object near the floor. Loop the middle of ...
Hip Hip Adduction  Hip Adductors  Secure both ends of the band to a stationary object near the floor. Loop the middle of t...
Knee Knee Flexion  Hamstrings  Secure both ends of the band to a stationary object. Sit on a bench facing the attachment p...
Knee Knee Extension  Quadriceps  Secure both ends of the band to a stationary object. With your back to the attachment poi...
Knee Terminal Knee Extension  Quadriceps, Vastus Medialis  Make a loop with your band and securely attach both ends to a s...
Ankle Dorsiflexion  Tibialis Anterior  Sit on the floor with both knees extended. Loop the middle of the band around one f...
Ankle Plantar Flexion  Gastrocnemius and Soleus  Sit on the floor with both knees extended. Loop the middle of the band ar...
Ankle Inversion  Tibialis Posterior  Sit on the floor with one knee extended. Loop the middle of the band around the foot ...
Ankle Eversion  Peroneals  Sit on the floor with both knees extended. Loop the middle of the band around the foot and wrap...
4 Chest, Upper Back, and Shoulder Exercises One of the most overworked areas of the body in strength training is the chest...
Pectoralis major-clavicular Anterior deltoid Middle deltoid Pectoralis major-sternal Coracobrachialis Serratus anterior Le...
Chest Chest Press  Pectoralis Major, Anterior Deltoid  Secure the middle of the band to a stationary object at or slightly...
Chest Chest Fly  Pectoralis Major, Anterior Deltoid  Secure the middle of the band to a stationary object at shoulder heig...
Chest Push-Up  Pectoralis, Triceps  Assume the push-up position on the floor. Stabilize the ends of the band under each ha...
Chest Supine Pullover  Pectoralis, Latissimus Dorsi  Securely attach the ends of the band to a stationary object near the ...
Chest Dynamic Hug  Serratus Anterior  While standing, wrap the middle of the band around your shoulder blades, pass the en...
BACK Seated Row  Rhomboids, Middle Trapezius  Sit on a bench and secure the middle of the band to a stationary object in f...
Back Reverse Fly  Rhomboids, Middle Trapezius  Secure the middle of the band to a stationary object at shoulder height. Fa...
BACK Lat Pull-Down  Latissimus Dorsi  Secure the middle of the band to a stationary object above shoulder height. Face the...
Back Shrug  Upper Trapezius  Stand on the middle of a long band or tubing with both feet. Grasp the ends of the band at hi...
BACK Bent-Over Row  Rhomboids, Middle Trapezius  Use a staggered step with one leg in front of the other. Stand on the mid...
Back Linton External Rotation  Rotator Cuff, Scapular Stabilizers  Begin by kneeling with the band or tubing secured under...
BACK Bilateral Extension With Retraction  Rhomboids, Posterior Deltoid  Securely attach the middle of the band to a sturdy...
back High Row  Rhomboids, Middle Trapezius  Secure the middle of the band to a stationary object in front of you at should...
shoulders and arms Upright Row  Upper Trapezius, Deltoid  Stand with both feet on the middle of a long band or tubing. Gra...
shoulders and arms Overhead Press  Deltoids, Upper Trapezius  Use a staggered step, with one foot in front of the other, a...
shoulders and arms Diagonal Flexion  PNF  Deltoids, Rotator Cuff  Securely attach one end of the band to a sturdy object n...
shoulders and arms Diagonal Extension  PNF  Pectorals, Rotator Cuff  Securely attach one end of the band to a sturdy objec...
shoulders and arms Shoulder External Rotation With Retraction  Rotator Cuff, Rhomboids  Use a looped band or create a loop...
shoulders and arms Shoulder Internal Rotation at 90 degrees  Pectoralis Major, Rotator Cuff  Securely attach one end of th...
shoulders and arms Shoulder External Rotation at 90 degrees  Rotator Cuff, Deltoids  Securely attach one end of the band t...
shoulders and arms Dip  Lower Trapezius, Triceps  Sit on a bench with your hands on the edge of the seat. Stretch the midd...
shoulders and arms Shoulder Wall Walk  Rotator Cuff, Lower Trapezius  Loop the band around your forearms just below your w...
shoulders and arms Shoulder Monster Walk  Serratus Anterior  Loop the band around your forearms just below your wrists. Ge...
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5 Abdominal, Core, and Low Back Exercises Body-weight resistance is the most common mode of strengthening the abdominals a...
Abdominals Abdominal Crunch  Abdominals  Securely attach the middle of the band to a stationary object near the floor. Lie...
Abdominals Oblique Curl-Up  Oblique Abdominals  Securely attach the middle of the band to a stationary object near the flo...
Abdominals Lower Abdominal Crunch  Lower Abdominals  Lie on your back with your hips and knees flexed. Stretch the band ov...
Abdominals Kneeling Crunch  Abdominals  Securely attach the middle of the band to a sturdy object above and in front of yo...
Abdominals Trunk Rotation  Oblique Abdominals  Sit with your legs extended at least shoulder-width apart. Stretch the midd...
back Side Bend  Quadratus Lumborum  Stand with your feet shoulder-width apart and your back straight. Secure one end of th...
Back Seated Back Extension  Multifidus  Sit with your legs extended. Secure the middle of the band or tubing around both f...
BACK Standing Back Extension  Back Extensors, Gluteus Maximus  Stand in a lunge position with the middle of the band or tu...
Back Side Bridge  Quadratus Lumborum  Lie on your side while holding the band in both hands. Bend your elbow and place it ...
Back Quadruped Stabilization  Lumbar Stabilizers  Begin with knees and hands on the floor. Wrap the middle of the band aro...
Back Supine Stabilization  Lumbar Stabilizers  Lie on your back with one leg straight and the other flexed. Wrap the middl...
6 Hip, Thigh, and Lower-Body Exercises One of the most important areas of the body to strengthen is the hip and thigh regi...
Gluteus medius Gluteus minimus Gluteus maximus  Gluteus maximus Iliotibial band Gracilis Semitendinosus  Quadratus femoris...
Hips Hip Lift  Iliopsoas  Sit on a bench. Loop the middle of the band around the midthigh and secure both ends of the band...
Hips Bridge  Gluteus Maximus  Place the middle of the band on the front of your hips and wrap the ends around your buttock...
Hips Unilateral Bridge  Gluteus Maximus  Place the middle of the band on the front of your hips and wrap the ends around y...
Hips Hip Extension  Donkey Kick   Gluteus Maximus  Assume a quadruped position  on hands and knees  and rest on your elbow...
Hips Side-Lying Hip Lift  Gluteus Medius  Lie on your side with your legs extended and loop the band around both ankles  a...
Hips Clam  Hip Rotators  Lie on your side with a band looped around your knees, and bend your knees approximately 30 degre...
Hips Reverse Clam  Hip Rotators  Lie on your side with the band looped around your ankles and your knees bent together  a ...
Hips Good Morning  Gluteus Maximus, Hamstrings  Stand on the middle of the band with both feet. Grasp the ends of the band...
Hips Closed-Chain Hip Rotation  Hip Rotators, Gluteus Maximus, Ankle Stabilizers  Wrap the middle of the band around your ...
Thighs Lunge  Gluteus Maximus, Quadriceps  Stand with one foot on the middle of the band or tubing. Place the other leg be...
Thighs Lateral Lunge  Gluteus Medius, Gluteus Maximus, Quadriceps  Begin with band looped around your lower legs, just abo...
Thighs Squat  Gluteus Maximus, Quadriceps  Stand on the middle of a long band with both feet. Bring the ends of the band a...
Thighs Barbell Squat  Gluteus Maximus, Quadriceps  Loop two pieces of band, one over each end of the barbell, and place th...
Thighs Single-Leg Squat  Gluteus Maximus, Quadriceps, Ankle Stabilizers  Stand on one leg with the middle of the band secu...
Thighs Monster Walk  Gluteus Medius, Gluteus Maximus, Quadriceps  Loop the band around your thighs, above your knees. Stan...
Thighs Squat Walk  Gluteus Medius, Gluteus Maximus, Quadriceps  Loop a band around the lower leg, just above the ankles  a...
Thighs Leg Press  Gluteus Maximus, Quadriceps  Lie on your back. Grasp both ends of the band in your hands and loop the mi...
Thighs Standing Leg Pull-Through  Hamstrings, Gluteus Maximus  Securely attach both ends of the band to a sturdy object in...
Thighs Thera-Band Kick  Gluteus Maximus, Gluteus Medius, Iliopsoas, Quadriceps, Ankle Stabilizers  Loop the band around yo...
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7 Total-Body Exercises Athletic and functional movements require a strong core consisting of the muscles surrounding the t...
Core Stabilization Squat With Diagonal Flexion  Deltoids, Lumbar Stabilizers, Quadriceps  With your feet about shoulder-wi...
Core Stabilization Lunge With Diagonal Flexion  Deltoids, Lumbar Stabilizers, Quadriceps  Stand with one foot on the middl...
Core Stabilization Bilateral Chop  Anterior Trunk, Shoulder  Securely attach one end of the band to a stationary object ab...
Core Stabilization Bilateral Lift  Posterior Trunk, Shoulder  Securely attach one end of the band to a stationary object n...
Core Stabilization Unilateral Row With Side Bridge  Rhomboids, Quadratus Lumborum  Secure one end of the band to a sturdy ...
Functional Training Step Push  Pectoralis Major, Triceps  Loop the middle of the band around your shoulder blades and brin...
Functional Training Lift Simulation  Gluteus Maximus, Quadriceps, Lumbar Stabilizers,  Begin in a staggered-step position....
Functional Training Step Lift  Gluteus Maximus, Quadriceps, Lumbar Stabilizers  Place the middle of the band under one foo...
Functional Training Step Incline Press  Pectoralis Major, Triceps, Deltoids  Loop the middle of the band around your shoul...
Functional Training Reverse Step Pull  Rhomboids, Latissimus Dorsi  Securely attach the middle of the band to a sturdy obj...
Functional Training Step-Up  Quadriceps, Gluteus Maximus, Biceps  Place the middle of the band under one foot on an exerci...
Functional Training Shoulder External Rotation Step  Rotator Cuff, Rhomboids, Trunk Rotators  Secure one end of the band t...
Functional Training Shoulder Internal Rotation Step  Rotator Cuff, Pectoralis Major, Trunk Rotators  Secure one end of the...