Adding elastic bands to change of direction (COD) drills like the speed skater or side shuffle is a great way to load tissues and joints on multiple planes at different angles, and speeds. Using Vector bands in combination with the torso strap or cinch strap makes it easy to load different contraction phases) of specific movement patterns (concentric, eccentric, and isometric) based on the targeted adaptation.

There should be just enough elastic resistance that an athlete can still maintain good posture and form. If they frequently lose balance or look sluggish, switch to a lighter band. Marking the end points of the drill with cones or markers helps ensure movement consistency. Perturbation and jerk training can also be incorporated by adding submaximal loads with med balls, ViPRs, or aqua bags.