Exercise #1: Mountain Push Ups
Goal: Help the athlete with shoulder pain during their tumbling.
Objective: Increase the overall strength of the athlete’s shoulders.
Description: Use mountain push ups to increase the athlete’s shoulder strength.
Reps: 3 x 10
Time: 10 – 15 minutes
Step 1: Have the athlete get on their hands and feet in a mountain push up position. (Mountain position or pike position can be achieved by the athlete raising their bottom in the air while in a standard push up position until their body resembles an L)
Step 2: With the athletes arms covering their ears they will bend their arms lowering their head until it touches the ground then they will push back up.
Things to Watch for: Make sure the athlete maintains the mountain pose so the workout engages their shoulder muscles.
Skills This Helps: All tumbling
Challenge Yourself: Increase the number of reps and sets.
Video of Exercise: https://youtu.be/3KeW1FVWzRg
Exercise #2: Handstand Shrugs
Goal: Help the athlete increase the functionality of their shoulder muscles.
Objective: Increase the overall strength of the shoulder muscles.
Description: Shrugging shoulders in a handstand to strengthen them.
Reps: 3 x 10 Time: 10 – 15 minutes
Step 1: The athlete will kick up to a handstand against a wall with arms covering their ears and their body straight and tight.
Step 2: While in handstand the athlete will shrug their shoulders up and down for the desired number of reps.
Things to Watch for: Maintain clean handstand form while performing the exercise.
Skills This Helps: All skills
Challenge Yourself: Increase the number of reps and sets done with the exercise.
Video of Exercise: https://youtu.be/fpFCgzGIfLg