Resistance Band Training: Beneficial for Hurdlers?

by Melinda Burris Willms

            Resistance bands are inexpensive, portable and come in a wide variety of widths and lengths making them extremely versatile and easy to use to work numerous muscle groups. This adaptability, coupled with the most important fact, which is they actually work—explains why they have garnered such a rapid rise in popularity among physical therapists, trainers, and athletes.

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Why Resistance Band Training Works

According to research, the principle behind resistance training holds that the body’s muscles will automatically work to overpower a resistive force when the need arises. When you make resistance training a regular and consistent part of your training routine, your muscles will grow stronger. Your fitness routine should include a mix of aerobic exercise and strength training: aerobic exercise to advance your heart and lung health, promote flexibility and balance, and strength training as this form of fitness is fundamental in maintaining and increasing bone density, joint function, as well as ligament, tendon and muscle strength.

How to Use Resistance Bands Correctly

Resistance bands have been likened to “giant rubber bands.”¹ When pressure is applied to the bands, they stretch, offering sustainable resistance that stays with you throughout the duration of a given movement, allowing you to maintain your form and get the full benefit of the exercise at hand. A 2018 study conducted by Fitness Australia offers the following tips for resistance training:

• To get the most from your resistance training regimen, it is important that you change up your routine every 6 – 8 weeks so that you continue to see improvement. Factors that can affect your results include:
• number of sets
• number of repetitions
• types of exercises initiated
• intensity/strength of resistance bands used (Remember, bands come in different weights and widths. Choose a band that is correct for your current fitness level.)
• training schedule frequency (Be careful to balance resistance training with cardio exercise and allow your muscles to recover between resistance training sessions.)
• taking time to rest between sets
• Resistance trainers who vary their regimens by changing the exercises they perform, weights used, as well as the amount of sets and repetitions completed, are able to maintain their strength training gains.

Common Rewards Seen from Strength Band Training

That same study explained that resistance training offers numerous short and long-term health benefits for fitness as well as practical applications for daily living:

• Protection of joints from risk of injury due to increased muscle strength and advanced muscle tone.
• Better ability to maintain independence in older age as a result of balance and flexibility   sustained through continued strength training exercise.
• A potent weight management tool, strength training helps you gain muscle, improving your muscle-to-fat ratio and speeding up your at rest metabolism rate.
• As your strength level grows, so will your energy level, and you’ll find you’re less tired.
• Strength training has proven effective in the management of pain; as the body grows stronger, it is better equipped to deal with minor aches and pain.
• A strong body gives you the structure for better balance and improved movement and flexibility.
• Lessens your likelihood of injury.

Resistance Band Exercises for Hurdlers: Hip Flexors

            Hip flexors are a key muscle group for improving stride frequency.³  Therefore, this exercise should be of special interest to hurdlers and sprinters:

Hip Flexors: Improving the flexibility of your hips will only work in your favor lifting your legs over hurdles. Strengthen the hip flexors with resistance band adductor movements. Attach a resistance band to your ankle and pull your attached leg across the front of your body over your other leg.

Resistance Band Exercise Series for Hurdlers: Core/Abs

These core strengthening exercises recommended by Ben Bruno at Men’s Journal are designed as a circuit training workout:

Complete as directed complete one set of each in order and then rest 60 seconds at the end. Repeat for four total circuits.

1. PALLOF PRESS

Sets: 4 Reps: 8 (each side) Rest: 0 sec.

Attach a band to a sturdy object at shoulder height. Grasp the free end with one hand over the other and step away from the anchor point to put tension on the band. Turn perpendicular to the anchor point, stand with feet shoulder width, and extend your arms in    front of you. The band will try to twist your body toward it—resist. Bring your hands back to your chest and then press again.

2. HALK KNEELING CHOP

Sets: 4 Reps: 8 (each side) Rest: 0 sec.

Get into the bottom of a lunge position with your left leg forward   and reach up over your left shoulder to grasp the band. Pull it diagonally downward across your body to the outside of your right hip.

3. HALF-KNEELING LIFT

Sets: 4 Reps: 8 (each side) Rest: 0 sec.

Attach a band to a sturdy object low to the floor and get into the bottom of a lunge position with your right leg forward and left knee down. Grasp the band with both hands and arms extended and twist your torso to raise it over your right shoulder.

4. RESISTED REVERSE CRUNCH

Sets: 4 Reps: 12 Rest: 60 sec.

Lie on your back on the floor and wrap the band around the arches of your feet. Cross the ends of the band over each other to make an “X” and grasp the ends with opposite hands. Bend your hips and knees so that your knees are near your chest and then crunch your torso off the floor. Extend your legs while you raise your arms overhead—keep your shoulder blades off the floor. That’s one rep.

2017 Research Study

            A recent scientific study published by the School of Health & Human Performance at Northern Michigan University found that resistance bands are commonly used to augment the results of the stretch-shortening cycle (SSC)—the pre-stretch action commonly perceived while jumping. SSC permits the athlete to generate more force and move faster.² The university study found that utilizing elastic-cord towing bands increased acceleration time by as much as 20-meter(m) sprints through improved “stride length and distance of center of mass from the foot and trunk in trained athletes.”⁵

Summary

• Resistance bands are portable and versatile, making them easily adaptable to most workout routines.
• When pressure is applied to the bands, they stretch, offering sustainable resistance that stays with you throughout the duration of a given movement, allowing you to maintain your form and get the full benefit of the exercise at hand.
• Research reveals the use of elastic-cord towing bands has real potential for increased acceleration times, an obvious advantage in competitive track competition.

References

1. State of Victoria. August 2018. Fitness Australia. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

2.     Walker, Owen. Stretch-shortening Cycle. 23 Jan. 2016 https://www.scienceforsport.com/stretch-shortening-cycle/

3. Hip Flexor Exercises For Running Faster | Women Hurdle Drills. https://kbandstraining.com/hip-flexor-exercises-for-running-faster-women-hurdle-drills/

4. Bruno, Ben. 2019. The Best Band Only Ab Workout. Men’s Journal. American Media, Inc. https://www.mensjournal.com/health-fitness/best-band-only-ab-workout/

5. Clark, Mindie, Jensen, Randall, L., Clarke, Sarah, B., & Meidinger, Ryan, L. Adaptations to Sprinting and Jumping after Training with a Resistance Harness in Track Athletes. 35th Conference of the International Society of Biomechanics in Sports, Cologne, Germany, June 14-18, 2017. School of Health & Human Performance, Northern Michigan University, Marquette, MI, USA https://commons.nmu.edu/cgi/viewcontent.cgi?article=1218&context=isbs

6. Onkst, Timothy. Workouts for Hurdler Strength. Livestrong.com. https://www.livestrong.com/article/386760-workouts-for-hurdler-strength/

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