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Band Exercises
Exercise bands are a great tool for a disc golfer. They are easy to take anywhere with you and pack-able for any disc golfers traveling on the road. They are great for developing strength in smaller muscles that often get neglected. You want to find a resistance that is challenging but not too difficult that you lose proper technique and form when performing the exercise. Buying a package with a variety of resistances will allow you to select the proper resistance for each exercise and increase or reduce the difficulty when needed.
Click the links or pictures below to purchase my recommended fitness bands on amazon. The mini bands are great for banded lateral walks. The resistance bands are great for rotational core exercises and stretches found on the stretching page.
Click the links or pictures below to purchase my recommended fitness bands on amazon. The mini bands are great for banded lateral walks. The resistance bands are great for rotational core exercises and stretches found on the stretching page.
Banded Lateral Walks
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The purpose of this exercise is to develop glute medius muscle and the rest of the hip abductors. These muscles are important for producing power from the hip. Place the bands above the ankles. Start with feet roughly hip distance apart with some tension in the band. Feet should be pointed straight. Knees and hips should be slightly bent. Step laterally with one foot. Make sure to keep the feet pointing straight. A common mistake is to turn the foot outward as you step. This engages the hip flexors instead of the hip abductors. You do not need to over step here. Roughly 6 inches is adequate. Follow with the other leg by bringing it to the starting position with your feet hip distances apart. Repeat for the prescribed repetitions and then repeat with the other side.
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Rotator Cuff Matrix
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This combination of exercises are designed to maintain the health and strength of the shoulder/rotator cuff. The shoulder and upper back take a lot of abuse in disc golf. It is important to do exercises like this for upkeep of small muscles in the shoulder and back.
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Resistance Band Core Rotational Twists
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Resistance band core rotational twists are great for developing rotational core strength for the backhand throwing motion. The key to this exercise is to focus on rotating the hips and shoulders. The abs should be stable with limited motion.
Keep the resistance of the band (control by how stretched the band is) and the reps within a difficulty that you can control your form. |