Exploring The Myths Of Conditioning

The Fallacy Of Elastic Bands

Dr. Tudor Bompa, Sport-specific and Fitness Training/Planning specialist, Professor Emitus, York University, Toronto, Canada

Performance Conditioning Inc. has prided itself in taking a balanced, non-biased approach to the conditioning of athletes in pages of its newsletters. Since the conditioning process is an art form based on scientific principles we feel it our obligation to provide our readers with all aspects of the conditioning process and its methods to help better serve the sport-specific athletic conditioning community discussing both the art and science. It is our pleasure to announce a new series of articles by Professor Tudor Bompa one of the pioneers in the concept of periodization. These articles will explore many of the common practices used in today’s athlete conditioning process and offers his scientific explanation as to the merits of these conditioning practices. I have personally known the professor for over 20 years and can assure you some most interesting, and informative science based reading.-ed.

Sport-specific and fitness training / planning specialist Dr. Tudor O. Bompa, Professor Emeritus, York University, Toronto, Ontario, is regarded worldwide as the leading specialist in the areas of training, coaching and fitness theory, to which he has contributed several new concepts.

Dr. Bompa theories, especially the theories of planning-periodization; periodization of strength, power, speed and endurance; periodization of fitness, bodybuilding, psychological periodization; and periodization of nutrition, have revolutionized training in most countries of the world. Dr. Bompa has published 15 books translated into 18 languages. He has also published over a hundred research papers while at the same time making presentations in over 40 countries. In recognition of his contributions to the body of knowledge in training, fitness, and coaches’ education, Dr. Bompa has received 21 honors and awards, 18 of them internationally.

Elastic bands or rubber cords have been used in training since the late 1950s with Romania being one of the first (if not the first) countries to apply these simple training tools. Exercises performed against the resistance of elastic bands are based on the possibility of targeting the selected prime movers. Since the bands or cords are very easy to anchor to a support, this simple training implement can be used for a variety of exercises and muscle groups.

The resistance of the implement comes from stretching the band or cord; the more you stretch it, the higher the resistance. The progression is based on the elasticity of the band and the number of bands one uses—if one band does not provide enough resistance, you can use more bands. If you choose to use bands, you may wish to consider the following:

• Since the band’s resistance increases with the amplitude of stretch, strength training benefits are only achieved at the end of the stretch.
• The resistance in strength training using free weights comes at the beginning of the action where highest force is required to defeat the inertia of the barbell or dumbbell. As the barbell is progressively accelerated, comparatively less force is used toward the end of action. As such, free weights and elastic bands can be used to complement each other.
• Best use for elastic bands is in endurance training for individual sports, such as swimming, rowing or canoeing, where a high number of repetitions can result in the development of muscle endurance specific to these sports.

A variety of new exercises that use elastic to improve footwork, maximum velocity and jump power have emerged. (Figures 9.12 to 9.14)

Carioca performed against the resistance provided by an elastic band looped around the ankles

An example of a power set performed against the resistance of an elastic band

The carioca performed against resistance provided by an elastic band claim to develop lateral speed. However, these exercises do not correctly consider what generates a fast lateral action. The dominant leg in any fast lateral action is not necessarily the lead leg; rather, it is the opposite leg. The quickness of any lateral movement depends on the force of propulsion (push-off) applied against the ground by the back leg. Furthermore, the quickness of the lead leg depends directly on how quickly the opposite arm initiates a short, fast movement in the intended direction of travel— not on the resistance it encounters from an elastic band looped around the ankles. Remember that the quick action of the arm results in an equally fast movement of the lead leg. Therefore the elastic band is misplaced having no substantial role in any lateral movement.

The same comments are valid for any variations of the carioca drill intended to generate quick feet. The coordination between lead arm and push-off leg are once again the dominant elements in quick feet drills.

Power sets or jumps performed against the resistance provided by an elastic band claim to increase jump power. However, as with any other jumps performed against an elastic cord or band, the resistance is at minimum exactly when it is necessary—at the instance of take off. By the time the elastic cord creates the most resistance (when the cord is stretched to maximum) the athlete is already airborne. Since the athlete cannot apply force against the ground there is no training effect on power development. Power dunk, in fact, is an exercise in futility!

Do you want to improve your players’ fast lateral movements? Improve the power of the push-off leg and their concentration on the quick action of the lead arm (opposite arm).