Resistance Band Training Drills (Speed)

[@jo24ss37]

1min-1:30 rest in between 2:13 running man 25-30 reps 2:25 in and out 25-30 reps each leg 2:38 jumping jacks 25-30 reps 2:49 leg raises 25-30 reps each leg 2:59 crab walk 25-30 reps each leg 3:16 ball striking 25-30 reps each leg 3:29 side steps 25-30 reps 3:38 horizontal strike each leg 3:50 calf raises each leg 4:05 ankle flex each leg 4:12 jump kicks each leg 4:30 power kicks each leg

[@toxicthomas4986]

Thank you!!

[@jo24ss37]

your welcome guys

[@zubairrahman3679]

Should I do this everyday

[@zubairrahman3679]

@@jo24ss37 should I do this everyday

[@jacobmichel9338]

How many sets??

[@rushitsorathia9581]

Yes pls. More resistance bands exercises for speed

[@xv3262]

Thank you so much for including the reps and sets for injuries

[@danig4338]

More of a basketball person but I know these would help my overall speed and quickness. Thanks alot!

[@CatalanSoccer]

Would you like to see more resistance band training drills? Let us know in the comments!

[@manzano3919]

How many repetitions? Detailed info would be great for beginners who aren't sure of number of repetitions

[@CatalanSoccer]

It depends on your experience level. Aim for 10 of each and then start to steadily increase to sets of 15/20. Once you have trained this set of reps for a few days, increase the strength of the band!

[@manzano3919]

@@CatalanSoccer thank you

[@bulet2dome607]

Yes more of these drills please!

[@ajhdar-_ext5685]

Catalan Soccer yeeeeeeeeeeeees

[@SilvaAcademyFootball]

Love this video! I love resistance bands during my offseason. Really help with explosiveness

[@CatalanSoccer]

Silva Academy thanks Guys! We appreciate the support!

[@CatalanSoccer]

if you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@yusufpanah8790]

Never knew how useful resistance bands were! Great video

[@CatalanSoccer]

They really are if they are used regularly!

[@reflex_aj7864]

@@CatalanSoccer please reply how often should I use them bc I’m 13 idk if that’s young to be using these or not

[@CatalanSoccer]

They can certainly be used at your age, but stick to light or extra light pans to prevent any muscle strains

[@AmberBSkylar]

excellent no nonsense

[@anastasiosgeorgiou4053]

This is very helpful. Thanks

[@euansharp2509]

Great workout science in playing at a high standard in soccer this helps during lockdown

[@euansharp2509]

Since

[@euansharp2509]

Not science

[@EK-on8fj]

Thanks for video man! Yesterday bought that 3 mini bands by power

[@bobmaccaccas4709]

Thank you very much mate 👍

[@ejazkhanahmed908]

I found this video great! Will try these and add them to my weekly Conditioning routine.

[@CatalanSoccer]

Awesome! Hope it helps!

[@ejazkhanahmed908]

@@CatalanSoccer do you have anything for upper body conditioning? I'm a coach/personal trainer and like to implement all sorts into my programmes, always looking for new ways to manvoure our bodies.

[@CatalanSoccer]

Thanks bro! We tend to focus on Lower body for our football followers!

[@ejazkhanahmed908]

@@CatalanSoccer cool man, I'll follow, I'll check your stuff out. I used to play quite well back in the day. Totti was my nickname in secondary school lol!

[@CatalanSoccer]

Haha one of the greats! They don’t make players like him anymore! Thanks bro! You got a channel yourself?

[@colmanmcginley738]

Great vid, thanks!

[@CatalanSoccer]

Thanks for watching!

[@colmanmcginley738]

@@CatalanSoccer so will these help with quickness? Btw thanks for the quick response

[@CatalanSoccer]

They certainly will. With a regular session we have found that players increase top end speed AND acceleration

[@jorgesaenzzz]

absolutely spectacular video

[@CatalanSoccer]

Thanks bro 👊🏻

[@marcobreiten]

I’m definitely going to do this🔥🔥

[@CatalanSoccer]

Awesome Marco, let us know how you get on 🤙🏻

[@lloydh9528]

Great video mate

[@CatalanSoccer]

Thanks Lloyd!

[@alexmaharjan8119]

Could u please give an warmup for ur leg that will help it to reach its fastest pace

[@iamspecialk_]

Tried this on my channel and it set my hamstrings on fire lol

[@harryprice4847]

You are a legend mate

[@duanethompson9431]

Just what I needed Ben thank you Duane and JCT

[@joeljosephchullikal2127]

Thank you for this

[@harryprice4847]

Keep this great stuff up bro

[@CatalanSoccer]

Thanks Harry. if you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@bishaldutta604]

Loved your workouts... My legs have literally fired up. But I just wanted to know that should I do it everyday or should there be a rest day in between?

[@CatalanSoccer]

Rest days in between are always a good idea! Especially if you’re feeling the burn afterwards!

[@bishaldutta604]

@@CatalanSoccer thanks a lot for the advice.

[@petersaturninokwong4830]

Thank you man Nice Drills 👍

[@omarabdullah9633]

Amazing thank you my brother 😍

[@psolver8147]

Bloody loved this, thanks

[@CatalanSoccer]

Thanks! Hope it helps your fitness!

[@athulsuresh220]

Thank you

[@bpncharlotte]

Hello sir thank you for these videos. How many times a week should my son do this?

[@colmanmcginley738]

Will these help with quickness? Thanks again, just got bands today and did my first workout with them.

[@nando.wick04]

AMAZING VIDEO

[@ridwanyusufi8284]

Which of the workouts do you recommend for getting stronger calfs and legs for basketball? Like for jumping and such. Thanks for the help

[@CatalanSoccer]

Squats are your best way to do it, resistance squats, squat jumps, single leg squats, all great for improving jump height and power!

[@ridwanyusufi8284]

@@CatalanSoccer Thanks a lot! And is it okay if all i have is a red resistance band? I'll just do low sets every day. And which exercises will help for my speed on the basketball court? Thanks

[@CatalanSoccer]

Ridwan Yusufi the shuffles back and forth will help your foot speed. Be careful with red bands, always warm up before with some stretches and make sure you don’t go into the exercises with cold muscles! 💪🏻

[@ridwanyusufi8284]

@@CatalanSoccer Alright Thanks Sir!

[@reflex_aj7864]

Soccer❌❌ football✅

[@Elfhydrating]

Cry about it

[@khalon4685]

@@Elfhydratingstfu

[@Elfhydrating]

@@khalon4685 what are u , a side show?

[@BlackCat-vz8jn]

@@Elfhydrating no one cares about ur pitiful American opinion😂😂

[@Elfhydrating]

@@BlackCat-vz8jn no I'm Asian smart boy...

[@theodorosk3465]

Excellent exercises. Thanks a lot !!!

[@CatalanSoccer]

You’re welcome man, thanks for the support! ❤️

[@matiasvilmi5419]

Thank you i do this training 1 time in a week and its really has Helped me ⚽️💪

[@CatalanSoccer]

That is great to hear! Keep up the great work!!

[@CatalanSoccer]

if you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@MestGryd]

Is it okay if i mix it up with my weight training in a week ? Good video btw love the detailed exercises

[@CatalanSoccer]

Absolutely! It’s always good to mix up resistance and speed with weight training too! Just don’t over do it!

[@yahyaalmajd1762]

Thank you very much for this!!!

[@CatalanSoccer]

You’re welcome! Thanks for the support!!

[@nancysmith9487]

Thank you for sharing your drills

[@elchingon6759]

Great informative content, thank you.

[@CatalanSoccer]

Gracias!

[@jambasjoe6045]

Great band sessions! What would you recommend to strengthen the VMO?

[@CatalanSoccer]

www.healthline.com/health/fitness-exercise/vastus-medialis-exercises

[@itayhazan1247]

Tnx bro it’s very helpful

[@CatalanSoccer]

Happy to help

[@harshalkanolkar8601]

Thanks man 💪

[@CatalanSoccer]

Thanks for the support bro! if you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@samforrester1978]

Thank you!!

[@CatalanSoccer]

Thanks for watching! If you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@stevelewis8919]

Nice vid, thanks! Can I do this with my u10 kids as well?

[@CatalanSoccer]

Yes absolutely! Just stay on light and xtra light bands to prevent injury from overloading their muscles. Great for speeding up footwork!

[@CatalanSoccer]

if you liked this check out our latest Speed ladder drills! kzbin.info/www/bejne/q3u3ind3qt51jas

[@abrahamadeyemi5484]

Good video

[@gennarociroesposito5662]

Excuse me but can you please tell me how many calories does this workout burn? Doing all the exercise 3 times I mean

[@fotisboys]

Thanks for these videos there brilliant... Two question....I have to boys thst play soccer 8 and 12 both love learning and absolutely love doing all the hard stuff they are so addicted to improving themselves to be the best they can be.. Are these exercises good for soccer and if so what can they benfite from these drills???? Thanks mate

[@CatalanSoccer]

Absolutely! They were developed for players to train without the ball but improve their power, strength, balance and explosive speed! Start them with light bands and then work their way up as they increase in strength! Thanks for the support mate!

[@erickisrael7594]

How many times should we do it each day?

[@dovy3916]

What are those boots called

[@biggiecheese392]

Hello. If my band is running out of elasticity because I’ve used it so much, should I continue using it or move onto a stronger size. I’m on the second to highest band.

[@CatalanSoccer]

Yes move up a band strength! If you are comfortable and have used that strength a lot then you should be fine moving up to the next level! 👍🏻 great work man, keep it up!

[@jackzini7870]

How much does it help you?

[@marcellas5697]

While doing these stretches I felt like they weren’t working out the right muscles, I’m not sure if my form was correct or not. For example,while doing the same in n outs, instead of feeling them in my groin and quads I could feel them in my glutes instead

[@luckythehusky3720]

Depends on what type of resistance band you were using bro

[@musakashmir5680]

Is the exercise changed while changing the leg in horizontal

[@CatalanSoccer]

No it stays the same 👍🏻

[@strikerz2668]

cool video. can i progress from light resistance band to heavy band through slow progression and same exercise shown in video

[@CatalanSoccer]

Absolutely! All these exercises are safe to do with any strength band as long as you have built up the strength slowly!

[@jacobmichel9338]

Which bands did you use for which ones great video by the way

[@CatalanSoccer]

We used medium bands for all exercises! But you should work your way up from X-light to begin with!

[@lossinemohssine6532]

and for fast feet is this useful??

[@stretfordender11]

I'm a player who is getting on a bit and want to prolong my speed I have and maybe even improve my shot power. Will this help me do this and how many times a week should you do it?

[@CatalanSoccer]

Hey! Absolutely, it’s great as part of your conditioning work that help to prevent muscle fatigue and injuries. Aim for 2-4 times a week and you should feel a real benefit from it!

[@stretfordender11]

@@CatalanSoccer Thank you for your response and I'll try and do it 3 times a week so I maintain doing it long term and after lockdown.

[@CatalanSoccer]

Best of luck! 💪🏻

[@jo24ss37]

how much time in between sets great video?

[@CatalanSoccer]

90 seconds maximum!

[@jo24ss37]

Catalan Soccer thanks for the quick reply🙏🏾

[@theamantk7232]

Do we need to do it before dynamic warm up and stretching or after

[@CatalanSoccer]

For light band work this can be used as a dynamic warm up, but if you’re working with heavier bands then you should’ve warming up first!

[@samdowning1]

I’m a rugby player but I still use this helps so much thanks 💪

[@CatalanSoccer]

That’s awesome! Can be used for lots of different sports where you need to be explosive and powerful! Thanks for the support ❤️

[@atomiczendzy8501]

Pls could u add sets and reps

[@pettazzpettazz9649]

How many times calf raising

[@CatalanSoccer]

Check the description for the full stats!

[@horseplayr8331]

Great video bro, i just have one question Will this increase my speed and explosiveness in a Month? Or more. Thanks

[@CatalanSoccer]

Thanks man! It will take 4-6 weeks to start seeing results, it’s a long term commitment but has massive benefit if you stick to it!

[@horseplayr8331]

Catalan Soccer I am also going to train in the gym and taking protein supplements to train my legs Will i see results faster?

[@darrenjawook7464]

Yes please

[@joeycarabetta630]

Hey man it's me okay again lol. Sorry for asking so much questions but I wanted to know when I will be seeing results if I do these exercises 4 times a week and how would I know it's working.

[@CatalanSoccer]

Joey Carabetta hey Joey! No problem at all, we appreciate the support! If you are doing these exercises 4 times a week then you should start to see differences pretty quickly, probably within a month of starting you should have improved your acceleration and speed. To see the progress, try timing yourself doing speed activities and then every week perform the same speed drills and see if your time has improved!

[@benbateman1397]

I'm already doing 20 reps and it's my first day and I'm 11 what is the most reps I should do

[@CatalanSoccer]

Keep the reps the same and increase the band strength!

[@benbateman1397]

So should I go a x-heavy.

[@CatalanSoccer]

If heavy is too easy then yeah, but be careful and always warm up before hand!

[@azasgaming4933]

Can I use tube resistance bands with hooks

[@CatalanSoccer]

With some of the drills yes, but some may be more awkward!

[@olliefellows718]

is it recommended to do all of these exercises, or pick 5 like you would with any other muscle groups?

[@CatalanSoccer]

You can mix it up! Work certain muscle groups if you want to strengthen those specifically, or do the whole routine to get a thorough work out of all areas!

[@claytonl1667]

I am just wondering does this help for other sports too like American football

[@CatalanSoccer]

Absolutely! It’s great for explosive power, speed, will improve your 40 yard dash and up your footwork game!

[@claytonl1667]

Ok thanks

[@stretfordender11]

A quick question: I did this 3 times this week then went for a run. My legs felt heavier. I presume this is because I have just started doing it and my legs will get used to it? Similar to leg weight training in the gym if you haven't done it for a while?

[@CatalanSoccer]

You’re absolutely right, what your feeling is a bit of muscle fatigue! But that’s totally normal. As you said your body will cope with the workout better the longer you have been doing it for and then once you don’t feel any fatigue it’s a good time to move up to another strength band!

[@amadouyaya7350]

Does this also work endurance for matches

[@CatalanSoccer]

Yes! Light bands with high reps are great for endurance!

[@ajijoy2974]

Need more brother

[@spirospitsinis416]

If a want to use it for warm up shall i use the light or the medium one?

[@CatalanSoccer]

Do a set on light to warm up then a set on medium 👍🏻

[@spirospitsinis416]

@@CatalanSoccer thanx

[@georgearnold3270]

HI, got a question. What would be the rep/set ranges you would recommend at the beginning and how would you increase these repitions/sets over time?? Thanks though has really helped me with speed training. :-)

[@CatalanSoccer]

Hi George! The sets and reps will usually stay the same for the exercises but to male things harder you would increase the strength of the band instead of increasing the reps!

[@christophertran1168]

Can I do these resistance band workouts before a weight session or after? and also can I do these workouts before my football session or as cool off?

[@CatalanSoccer]

Yes, for those pre activation and cool down sessions, stick to *light* bands to prevent injury.

[@adencarrillo8797]

I have a question!!! Is it better to join a club or solo train because i dont know what to do, Should i keep solo training? Or is club better?

[@CatalanSoccer]

Ideally you should do both. Individual training can help you develop your technique and skill. Training with a team will help your decision making, tactical understanding and stamina!

[@adencarrillo8797]

Catalan Soccer, thank you man, but i dont have the money and the rides so thats why i train solo everyday,

[@CatalanSoccer]

Aden Carrillo keep working hard and saving what you can and you’ll get there! Hard work is the only way to achieve your goals 👊🏻

[@adencarrillo8797]

Catalan Soccer , thank you man i really appreciate your reply, i love your soccer video’s so much thank you man

[@CatalanSoccer]

@@adencarrillo8797my pleasure man!

[@manzano3919]

How many reps per side? How many sets of each exercise? Thank you!

[@bryanlee-pineda]

3x12

[@elitespeed1977]

Hey, I am trying to do this for a few months to improve my speed but I feel like I am getting no gains because I don't feel the burn/soreness after doing a set especially after in and out, do u recommend anything

[@CatalanSoccer]

Increase band strength. If you are really strong you could add Ankle Weights to you workouts whilst doing bands for added gains

[@elitespeed1977]

@@CatalanSoccer thanks

[@diogogodoi99]

Hey, I have a question, I usually do 10-15 short distance sprints followed by leg exercises like squat jums, wall sits and nordic curls and all this 3x a week. How could I implement these bands in my workout?

[@CatalanSoccer]

Bands can be used instead of the squat jumps or as part of the squat jumps, you could either replace some of your exercises with band work or add them to your existing workout schedule!

[@kishandramlugun7297]

Should be on a squat position when doing the drill ?

[@agishan1231]

idk about the jump kicks chief... looks dangerous for players who have had knee injuries in the past... is there a modified version?

[@CatalanSoccer]

A modification would be take out the jump, just kicks, slower execution and lighter bands of pre-existing conditions are still causing issues!

[@agishan1231]

@@CatalanSoccer Thank you very much for the reply! Will try it out!

[@fg1028]

Question . I recently started training some boys but wanted to in cooperate these drills u done .. Is it good to do these drills before a high intensity soccer training ? And one more question that might be a little off topic .. Is it okay as well to workouy your core before a high intensity training as well ?

[@elchivito1375]

Yes these drills are great for warm ups, and it's also good to work out your core before high intensity training as long as you dont over do it

[@fg1028]

@@elchivito1375 Thanks and just one more question .. Can you use a foam roller after every training secession ?

[@CatalanSoccer]

Yes absolutely, they are great for recovery!

[@chetangnanesh2180]

how many times a week do you recommend doing these? Is it okay if I incorporate them twice a week (my leg days)?

[@CatalanSoccer]

Absolutely!

[@stephenmcc3998]

Nice more videos upload

[@noah88family]

What age do you recommend kids to start those training? I have kid age 10 wonder if this is appropriate for him. Thanks!

[@CatalanSoccer]

Absolutely, light resistance can help. Just be very careful of going too much too soon and putting extra strain on joints and tendons. Keep everything on light bands till he gets a little older and stronger!

[@danig4338]

Can someone link me other exercises not here?

[@CatalanSoccer]

Check the video description

[@rezzy6715]

would it help me to make my legs faster? (to do stepover faster or something like that)

[@CatalanSoccer]

Absolutely! Check out part two where we show you football movements with bands to help with skills!

[@avontejones]

Can these help with jumping higher ?

[@CatalanSoccer]

absolutely!

[@goran95ar60]

Are this workouts helping stability and control on the legs? Because i kinda have knock knees

[@CatalanSoccer]

Yes they hugely improve stability

[@ZoFreex]

Do you need to do a warm up before or just go straight into the workout?

[@CatalanSoccer]

Always warm up before starting resistance work to prevent injury!

[@ZoFreex]

@@CatalanSoccer ok thank you so much

[@CatalanSoccer]

Thank you, for the support 💪🏻

[@musakashmir5680]

Bro You have given the reps but not the sets ! How many sets for each exercise . Please Reply

[@CATALANSOCCERTV]

Check the description bro 👊🏻

[@musakashmir5680]

You Didn't Understand How Many Sets ! You Have Only Given Reps !

[@CatalanSoccer]

Time and reps is in the video description, underneath that it states the Sets too.. just click on the description of the video and have a read through 👍🏻

[@musakashmir5680]

Bro I can't find please please mention it here how many sets for each exercise not reps! 🙏🏻🙏🏻

[@CATALANSOCCERTV]

@@musakashmir5680 TIME & REPS: Each practice should be performed for 25-30 reps each. Start with light bands and gradually increase the strength of the band. SETS: 2-3 sets of each exercise -if you are recovering from injury, 1-2 sets is better until you feel 100% fit. Allow rest time between sets to allow your muscles to recover!

[@keren.a_1219]

Do you think medium resistance band is best to start of with

[@CatalanSoccer]

Start with a band that gives you resistance without giving you any discomfort. Some people Would need to start on light. If you have strong legs you could start higher than that, but it’s important to not go too high resistance too soon and cause an injury!

[@bartsimpson4856]

Can I replace this with my leg workout?

[@CatalanSoccer]

Depends what your leg workout is and what you are trying to achieve?

[@bartsimpson4856]

Yeah, I want to become faster. And I have done a lot of explosive squats and so on Thanks!

[@bartsimpson4856]

Btw I’ll add this anyway! 🤙

[@lilbahdrik4366]

Can these exercises help me other sports like football or basketball?

[@CatalanSoccer]

Absolutely, it improves speed, balance, coordination and strength. All those can be applied to lots of different sports 🏀 🏈 ⚽️

[@lilbahdrik4366]

Catalan Soccer thank you for the advice and great videos

[@CatalanSoccer]

Lil Bahdrik thanks for the support 👍🏻

[@petertungpi6771]

Can I do 1 set of everything in the video each = 25 rep instead of 3 set for everyday except Sunday.. will it be still effective? I started with the medium since light and extra light is easier 😅

[@soccercoachoscar]

Thanks very much for sharing. Questions; would you please suggest how many reps per week for a 13-year-old girl? Thanks, and have a great day.

[@CatalanSoccer]

Check the description for f the video for reps. 2 times per week would be fine!

[@ronin99942]

Can u use this as a keeper? Any workout for keepers in mind?

[@CatalanSoccer]

Absolutely! Great for improving spring! Check out the plyo box drill on our channel too!

[@ronin99942]

Thanks a lot man Keep up the great work

[@oskarblieschke5183]

Can this be used to get faster for basketball

[@CatalanSoccer]

Absolutely! Some great exercises for foot speed to help you on the court!

[@oskarblieschke5183]

Catalan Soccer thanks boss

[@inno2285]

how many months does it take for it to take effect

[@CatalanSoccer]

It depends on your workout frequency, body condition and how intense you work out. But it can be as little as 2-3 weeks with a good solid routine and commitment

[@inno2285]

@@CatalanSoccer ok thx

[@inno2285]

@@CatalanSoccer how many times should i do it per week

[@CatalanSoccer]

1-4 times per week depending on your fitness levels

[@kirt2111]

Love your workouts. How many times per week should I do these?

[@CatalanSoccer]

3-5 depending on your other training regime!

[@colmanmcginley738]

Is it normal for my legs to feel heavy after doing a band workout? Ive been doing them for a couple weeks most days. Thanks

[@CatalanSoccer]

Yes…. But listen to your body, when your legs are that heavy, take a day or two to recover!

[@mateo3018]

Can this bands also improve my top speed, or just The acceleration?

[@CatalanSoccer]

That’s exactly what they wil help you improve if you stick to a strong and regular workout routine

[@mateo3018]

@@CatalanSoccer Ok, thank you