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When does one typically see a football player sitting down performing any type of work?Perhaps sitting on the bench drinking a Gatorade between plays.The negative side to this method of training lies in the beginning range of motion, where maximal recruitment of specific muscles occurs.If an athlete performs the parallel squat with bands only, there would be no tension at the bottom range of motion, leading to minimal gluteus maximus recruitment.The major hip extensors are the gluteus maximus, adductor magnus, and hamstring musculature (biceps femoris, semimemranosis, semitendinosis).
So why not perform quarter squat as they follow the specificity guidelines with regard to lower extremity joint angles?
There are three major mechanisms for strength training involving dynamic voluntary muscle contraction against external resistance.
Those being free weights, selectorized or plate loaded machines, and band (elastic tension) training.
“The use of bands can also cause an overspeed eccentric effect, pulling the body down faster than gravity (5).” This increased eccentric acceleration raises the neuromuscular demand, therefore making the body stronger and more efficient at absorbing forces.
The more force an object can absorb, the more power it can generate.
to make suitable or consistent; adapt: to become adjusted or adapted.