Exercise #1: Mountain Push Ups
Goal:Â Help the athlete with shoulder pain during their tumbling.
Objective:Â Increase the overall strength of the athlete’s shoulders.
Description:Â Use mountain push ups to increase the athlete’s shoulder strength.
Equipment: None          Â
Reps: 3 x 10
Time:Â 10 – 15 minutes
Step 1:Â 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:Â 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:Â Make sure the athlete maintains the mountain pose so the workout engages their shoulder muscles.
Skills This Helps:Â All tumbling
Challenge Yourself:Â Increase the number of reps and sets.
Video of Exercise:Â https://youtu.be/3KeW1FVWzRg
Exercise #2: Handstand Shrugs
Goal:Â Help the athlete increase the functionality of their shoulder muscles.
Objective:Â Increase the overall strength of the shoulder muscles.
Description:Â Shrugging shoulders in a handstand to strengthen them.
Equipment: Wall        Â
Reps: Â 3 x 10Â Time:Â 10 – 15 minutes
Step 1:Â The athlete will kick up to a handstand against a wall with arms covering their ears and their body straight and tight.
Step 2:Â While in handstand the athlete will shrug their shoulders up and down for the desired number of reps.
Things to Watch for:Â Maintain clean handstand form while performing the exercise.
Skills This Helps:Â All skills
Challenge Yourself:Â Increase the number of reps and sets done with the exercise.
Video of Exercise:Â https://youtu.be/fpFCgzGIfLg
