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.

Equipment:  None                    

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.

Equipment:  Wall                

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