Injury Prevention Training For Athletes (FULL BODY WORKOUT!)
In this video, our TTS Trainer Matt Wietlispach shows you range of motion lower body and upper body injury prevention exercises with Resistance Bands. This is a full body warmup for all athletes. It doesn’t matter what sport you play or your age, you need to do this warmup 2-3 times a week to decrease your chance of injury.
If you don’t have Resistance Bands, pick up a set here:
Speed & Agility Ladder Drills Breakdown (Sets & Reps Included):
Single Leg Abduction – 1 Set | 10 Reps Each Leg
Start standing with the band attached to your inside leg. You will be crossing your leg across your body. Return to starting position. Do 10 reps and then switch legs.
Single Leg Adduction – 1 Set | 10 Reps (Each Leg)
Start with the band again on your feet except on your outside foot. Lift the leg away from your body this time and then return to the starting position. Do 10 reps and then switch legs.
Single Leg Raise – 1 Set | 10 Reps (Each Leg)
Start with the band on your foot with it pulling back. You will do 10 leg lifts by lifting your foot forward. Make sure to do both legs.
Seated Abduction – 2 Sets | 10 Rep
Sit down with the bands across your knees pulling in. Open your hips up and push your knees out. Pause and return to the starting position.
Glute Bridge w/ Abduction – 2 Sets | 10 Rep
Lay on the ground with your feet on the floor and the band across your knees. From here lift up your butt and back by pushing your feet into the ground. The last step is to open your hips and push your knees out.
Prone Kick Backs – 1 Set | 10 Rep
Lay on the ground with the band around your feet. Kick one leg back for a total of 10 reps. Switch legs and do the same.
Plank w/ Abduction/Adduction – 1 Set | 10 Rep
Put the bands on your feet and get in a plank position. From here kick one foot back. From here move that leg out. Return the leg and that is one rep.
Wall Crawl w/ External Rotation – 1 Set | 10 Steps Up
Start with your arms on the wall with the resistance band on your wrists. From here you will move one arm up at a time for the desired amount of reps. In the case below, move your right arm up first and then left, and so on.
Single Arm External Rotation – 2 Sets | 10 Reps (Each Arm)
This exercise can be done with the bands attached to your arm as shown below or attached at hip level on a pole. Start by grabbing the band across your body and then rotate the arm grabbing the band outwards and away from your body. Go at a slow speed and return to the starting position. Do a set on your first arm and then switch arms.
Pull Aparts – 2 Sets | 10 Reps
Start by holding the band in two hands with your arms straight in front of you. Your palms should be facing each other. From here pull the band apart feeling the squeeze in your upper back.
Push-Up Hold In & Outs – 2 Sets | 5 Reps (Each Arm)
Start in a push-up position. From here you will be moving one hand laterally out and back. You will do 5 total reps on with one arm and then switch arms. That is a single set, repeat once more.
Push-Up Hold Up & Downs – 2 Sets | 5 Reps (Each Arm)
Start in a push-up position. In this exercise you will be moving a single arm at a time forwards and then back. Your right arm moves forward and then comes back. Do 5 reps on each arm and do two total sets.
Lateral Walk Outs – 1 Set | 4 Total Times
Start with your hands on the ground to one side of your body. From here you will be doing lateral walks to the other side. Move the inside hand about 6 inches then the outside hand. Repeat all the way to the other side, shoot for about 5 reps to cross.
Staggered Walk Outs – 1 Set | 3 Rounds
Start with your hands on the ground slight staggered from the center. You will doing staggered walks which means you are lifting your hands up and forward at about a 45 degree angle. So not straight forward or sideways but right in between. Diagonal essentially. After you reach as far as you can return to the starting position and twice more.
If you are a Parent, Coach or Athlete who wants to become more explosive, faster, or more agile be sure to check out The Twice The Speed Training System HERE