Bend FC Timbers Soccer High School On-Field Resistance Band Training Plan
Kyle Merriam, DPT and Peter Schrey, DPT
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Core: (7 rounds of 30 seconds)
- Dying bugs (band around knees)
- Sideplank clamshells (band around Knees)
- Double leg lift w/ low back feedback or flutters/abd w/ band around ankles or knees
- Quadruped hydrant w/ band around knees (option for bear crawl position)
- Banded plank lateral hand walks (band around wrists)
Balance: (7 rounds of 30 seconds)
- Single leg hydrant (band around knees)
- Banded SL quick stabs in both planes (band around ankles)
- SL RDL w/ band around ankles or knees
- Jump lunges focus on knee and ankle alignment
Strength: (6 rounds of 30 seconds)
- Monster walks w/ (knees, ankles, or feet for ankle support)
- lateral band walks w/ (knees, ankles, or feet for ankle support)
- Banded squat jumps (band around knees)
- Pulsed lunges (band around knees)
- Prone hamstring curls
