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Innovative Rope Training for Athletes

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Strength Training Movement Patterns:
The following can be done with an elastic band.
* Horizontal Push / Pull
* Vertical Push / Pull
* Hip Dominant
* Quad Dominant
* Free Flow / Chaos

Why Are Exercises Performed Wrong?
* bad technique, no knowledge of how the lift should be performed
* Knowledge to perform the exercise, but not enough repetitions (ie. greasing the groove, they say it takes 10,000 reps to overcome a bad technique or to become proficient at a movement)
* something is tight (not flexible, not mobile enough for the specific movement)
* something is weak
* too much weight
* something is not braced
* fatigue
* poor equipment
* bad environment

Let’s look at a few examples of how some common exercises are performed incorrectly or where the failure occurs.

Some Common Exercise Technique Flaws:
Squats - lifter / athlete’s knees kicking in
Push-ups - lifter / athlete’s hips are sagging or starting to sag after fatigue
Lunges - lifter / athlete’s knees are wobbly, kicking in or kicking out
RDL’s - lifter / athlete’s head down, hips are shooting up or they are bending over
SPECIAL NOTE: Fatigue changes everything. Form may be corrected at the start of the movement or as fatigue sets in AND the athlete / lifter’s must correct the pattern DIFFERENTLY at different stages of fatigue.
So, let’s remember our goal - correcting exercise technique by pulling the lifter into the direction of their compensation. Let’s see how this works.

Correct Way to Perform the Exercises:

We need to correct the bad technique on the exercises listed above.
Squats - Knees should be forced outward tracking over the toes - add a band around the lifter’s quads to fix the pattern.
Push-ups - Hips should remain fixed and up while glutes, hamstrings and abs are isometrically contracted - add a chain or sandbag on the lifter’s lower back to fix the pattern.
Lunges - knees fixed without movement, tracking with hips and ankles, stabilized in the sagittal plane - add a band perpendicular to the lifter’s knee to fix the pattern.
RDL’s - Head in line with the spine, lower back fixed in neutral (slightly arched) and hips move backward - add a sandbag to the lifter’s shoulders to fix the pattern.