We would like to have your thoughts and suggestion regarding the Sprint question below.

Coach when wanting to be a fast sprinter i know its important tohave fast twitch muscles. Is running lets say miles going to affect urfast twitch muscles?

Hi Marlin,

I hope you are doing fine and I am sorry I haven't written sooner.

In June, I began competing and I forgot to let you know about what I think about the kinetic bands. Now, I started preparing for the winter season and am training using the kinetic bands again. This reminded me about my promise to write back to you.

I like using the bands in my training a lot. First of all, they are doing a good job of toning up my muscles before I do the running and I also use them to do a large range of exercises to work out the hip joint muscles. When I workout  with the bands, a lot of athletes and coaches who do different T&Fevents (hurdles, spint, high jump, long jump) ask me about the bands. I gave my set to some of them to work out and they were very happy about them. The bands were very helpful for some athletes in overcoming the speed barrier. Those who had a good amplitude but didn't have a good frequency of movement were able to progress in quickness.

Seven athletes asked me to buy seven sets of bands from you.

Best wishes and enjoy the day,

Nastia

Anastasiya Rabchenyuk

This was an unsolicited comment on our "Ask the Coach" page on the web site.

Thank you George

: FOR ANYONE CONSIDERING BUYING THIS PRODUCT , PLEASE HEAR ME OUT. THESE BANDS ARE TERRIFIC!! THEY HAVE HELPED MY 14 YEAR OLD SON IMPROVE HIS EXPLOSION FOR BASKETBALL AND HAVE HELPED HIM ON THE BASEBALL DIAMOND ALSO. COACH MCQUEEN IS JUST A SUPERIOR GUY WHO TRULY CARES ABOUT AN ATHLETES DEVELOPMENT. WHEN MY SON ISNT TRAINING WITH THE BANDS I USE THEM AND AT THE AGE OF 55 THEY HAVE IMPROVED MY OVERALL CORE , HIP , AND GLUTE STRENGTH. IF YOU ARE CONSIDERING BUYING THIS PRODUCT DONT PROCRASTINATE LIKE I DID. GET THEM NOW AND YOU WILL BE A BETTER , STRONGER, ATHLETE. COACH MCQUEEN WILL ALWAYS HELP YOU WITH ANY QUESTIONS. GOOD LUCK MARLIN!!!

I was asked to spend 45 mintues with a group of 30 young gymnasts.

They had been using the Kinetic Bands and wanted me to take them through a full workout of "Core" conditioning  using the Kinetic Bands.

I was amazed at the level of conditioning these young athletes displayed.  Each time I put them through a series of drills, they were ready for more and wanted to be pushed.

Not often do I get young athletes that ask to be pushed and want to do work harder.

These athletes ranged from age 7-15 and they impressed me more then just about any group I have ever trained.

They complete a 45 minute conditioning session before each training session and they were well advanced to most athletes I have trained.

I told them I coach High School football and would love to bring my big High School guys to their class for a look at how hard they work and the high level of conditioning they displayed.

I am very impressed and was excited when they asked me back.

My son is 12 now and we have accomplished a great deal in soccer this year. He greatly improve his soccer skills and strength. Currently he is a starter in the team and he developed a great stamina and leg strength.... he is the fastest player in the team. It is a great story to tell that a kid since his division 3 moments to a division 1 competitive in less than two years he became one of the best player in the team if not in the region. This is a great accomplishment and part of this accomplishment is due to the use of your K Bands more over, last week the current coach recommend the use for all players the K Bands recognizing the improvement far and beyond that Christopher achieved in a short period of time.

Thanks Marlin and my son's achievement is yours as well. Thanks again!!

1. Basic Core development

2. Sport specific training

Both will help develop speed, strength and endurance.

Your package will come with two sets of resistance bands. Red and yellow..

Start with the yellow and work up to using the red. You can also use both together for power and explosion training.

http://www.youtube.com/watch?v=8xdNE1jXzRk&feature=channel_page See this video from a demonstration of some Core training exercises. There are several videos that show a variety of Core drills that will help build strength and help develop speed and quickness. They key to start is working the quads, hams, glutes, abs, hips and hip flexor. All athletes need to work these areas and have a tendency to neglect them. The hips are vital for their athletic development.

You will see a variety of Core training exercises and I suggest rotating them and work the different areas. You will see some hip rotation drills, box jumps, cone drills and hop over drills that will help in all the areas for track.

You can try most any drills you are currently using and take some of these drills and put them in your training. I would suggest starting with 3-5 drills and rotate them. Probably takes 10-15 minutes . 3-4 times per week. you will see squats, squat jumps, lunges, kicks.

http://www.youtube.com/watch?v=n_Yck09QXek&feature=channel_page see this video for some ideas on quickness and first step. It may appear to be football related but these drills will work great . We have other videos that show a variety of drills etc, that are all good for speed, quickness, power and explosion.

I also suggest some 100 – 200 running at about ¾ event speed.

I suggest running 2 reps with the bands and 2 reps without. This will help with all phases of the event and you will really feel the speed, power and explosion when repeating the sprint without the bands.

I would be very interested to hear your feedback. Also, please email me with any questions.

Sincerely,

We suggest training in two areas.

1. Basic Core development

2. Sport specific training

Both will help develop speed, strength, quickness and additional power , explosion and endurance.

Your package will come with two sets of resistance bands. Red and Green. The red are for light stretching and drills that do not require full range of motion.

The green are for running, jumping, change of direction, sprint work, etc. where a higher range of motion is required.

You can also use the red and green together for added resistance for power and explosion.

http://www.youtube.com/watch?v=8xdNE1jXzRk&feature=channel_page See this video for

a demonstration of various Core training exercises. There are 15 plus videos that show a variety of Core drills that will help build strength and help develop speed and quickness. The key to start is working the quads, hams, glutes, abs, hips and hip flexor. All athletes need to work these areas and have a tendency to neglect them. The hips are vital for athletic development.

You will see a variety of Core training exercises. I suggest you rotate them and work the different areas. You will see hip rotation drills, box jumps, cone drills and hop over drills that will help in all these areas.

You can try most any drills you are currently using and take some of these drills and put them in your training. I  suggest starting with 3-5 drills and rotate them. Probably takes 10 -20minutes, 4-5 times per week. You will see squats, squat jumps, lunges etc.. I also suggest some sprinting. Short sprints for quickness and first step. 5-1\40 yards, working on explosion.

http://www.youtube.com/watch?v=n_Yck09QXek&feature=channel_page see this video for some ideas on quickness and first step. It may appear to be football related but these drills will work great .We have other videos that show a variety of drills etc, that are all good for speed, quickness, power and explosion.

I also suggest some short sprints to start. 50-100 and work your way up to actual event distance.

I suggest running 2 reps with the bands and 2 reps without. This will help with all phases of the event and you will feel the difference.

A very important key  during your training is working to maintain max velocity or near max for as long as possible.

Your events will have 3 phases.

1. Acceleration

2. Max velocity

3. Deceleration

The key is to work your explosion and hips which translates in to being able to maintain max or near max velocity for a longer period.

Max Velocity phase is only about 2 seconds which sounds crazy but then deceleration begins and the key is to train to keep max or near max as high as possible for as long as possible.

This is very important for sprints since the difference in finish placement can be as little as a fraction of a second.

I suggest training in two areas.

1. Basic Core development

2. Sport specific training

both will help develop speed, strength, quickness , power and explosion.

Your package will come with two sets of resistance bands. Red and Yellow. Probably start with the yellow bands. Check the resistance bands in the back and see if it has tension. The band in front should have tension but sometimes in athletes this age the back resistance band may need some adjustment. We generally tie a knot in the band to allow more resistance. We are working on a shorter band for the future regarding this issue.

You can also use the red bands for full range of motion training . Also, for more power and explosion, you can use the yellow and red together. Do this mostly for squats, lunges etc. that do not require full range of motion such as sprinting, etc.

http://www.youtube.com/watch?v=8xdNE1jXzRk&feature=channel_page See this video for a demonstration of Core training exercises. There are 15 videos that show a variety of Core drills that will help build strength and help develop speed and quickness. They key is to work the quads, hams, glutes, abs, hips and hip flexor. All athletes need to work these areas . Also, thhe hips are vital for their athletic development.

Sorry for the quality of the vidoe’s, I am a very small company and just learning to tape and edit and keep the cost down so I can keep the price reasonable.

You will see a variety of Core training exercises and I suggest rotating them and work the different areas. You will see some hip rotation drills, box jumps, cone drills and hop over drills.

You can try most any drills you are currently using and take some of these drills and put them in your training. I would suggest starting with 3-4 drills and rotate them. Probably takes 10-15 minutes 4-5 times per week. You will see squats, squat jumps, lunges, kicks. I also suggest some sprinting. short sprints for quickness and first step. 5-10 yards, working on explosion and power.

http://www.youtube.com/watch?v=n_Yck09QXek&feature=channel_page see this video for some ideas on quickness and first step. It may appear to be football related but these drills will work great . We have other videos that show a variety of drills etc, that are all good for speed, quickness, power and explosion.

I also suggest running some sprints. Start off with 30-40's and work your way up to actual event distance.

I suggest running 2 reps with the bands and 2 reps without. This will help with all phases of the event and really feel the speed, power and explosion when repeating the sprint without the bands.

I would be very interested to hear your feedback. Also, please email me with any questions.

Sincerely,

Coach McQueen

I suggest training in two areas.

1. Basic Core development

2. Sport specific training

A big part of your added training with be “dry land” where we want to build your “Core”. You can also do some On Ice training , i.e. if you work endurance or any other drills you train with during practice and personal time.

Both will help develop speed, strength, quickness and additional power, explosion and endurance.

Your package will come with two sets of resistance bands. Red and Green. The red are for light stretching and drills that do not require full range of motion.

The green are for running, jumping, change of direction, sprint work, and you should be able to do some “ on ice” training etc. where a higher range of motion is required.

You can also use the red and green together for added resistance for power and explosion.

http://www.youtube.com/watch?v=8xdNE1jXzRk&feature=channel_page See this video for

a demonstration of various Core training exercises. There are 15 videos that show a variety of Core drills that will help build strength and help develop speed and quickness. They key to start is working the quads, hams, glutes, abs, hips and hip flexor. All athletes need to work these areas and have a tendency to neglect them. The hips are vital for athletic development.

Sorry for the quality of these videos, I am a very small company and just learning to tape and edit and keep the cost down so I can keep the price reasonable.

You will see a variety of Core training exercises. I suggest you rotate them and work the different areas. You will see hip rotation drills, box jumps, cone drills and hop over drills that will help in all these areas.

You can try most any drills you are currently using and take some of these drills and put them in your training. I would suggest starting with 3-5 drills and rotate them. Probably takes 10 -20minutes, 4-5 times per week. You will see squats, squat jumps, lunges etc.. I also suggest some sprinting.

hi coach mcqueen since the weather has turned here on the east coast i have been outside with my son training him with the bands. michael has improved his first step quickness since we have trained him with the bands. he closes on fly balls better and his confidence is soaring because of your bands. he had 1 hit yesterday and 2 today in his club game. in the first game of the season he closed on a line drive to right center with the tying run on third base with 2 outs in the final frame. . he backhanded the ball in the right centerfield gap . it was the last out of the game . all his teammates went out to high five him. there is no doubt that ball was caught because of our training with the bands. we continue to pattern our training by the videos you provide on your site. we have had some success by having micheal train in short bursts . maybe sprint 10-15 yards instead of extended distances. this seems to make him understand that baseball is an anaerobic sport and that he has to give it his all for the brief time that he has to run in a game. does this make sense to you coach? it seems that when i train him for shorter distances but with more intensity he has better results. thanks for your anticipated input.

Hello George: Thank you very much for the feedback. I am very excited to hear about your son's success. I also apologize for the delay in getting back with you.

You are hitting on exactly what we hope to accomplish with the Kinetic Bands.

Most sports are all about short burst, quickness and change of direction.

Just visualizing your son cutting that ball off in the gap shows what we believe the bands can do for an athlete. The quick burst, lateral movement and balance. Not only did he have to have the speed and quickness but he needed to maintain proper balance to move in a non lineal direction and reach the target.

A lot of athletes have been taught that sports and baseball training should include a lot of long distance running. "While I believe conditioning is very important for endurance, baseball and most sports are played in 10-20 yard burst and athletes need to train for this. I would suggest more short burst training with a higher level of intensity as you indicated.

I also beleive your son's hitting will greatly benefit from the Core and hip strength he is developing from the Bands training. He should start to see and feel his ability to hit the ball harder and farther. Just a tiny fraction of extra strength can be the difference in ground balls getting through and line drives reaching the gap.