Exercise #1: Wrist Lifts

Goal:  Help athletes who have wrist pain and trouble balancing on their hands during skills.

Objective:  Increase the strength of the athlete’s wrists to improve tumbling.

Description:  Using light weights or soup cans in a rotating motion to increase wrist strength.

Equipment:  Light dumbbells (5 lbs or less) or soup cans                  

Reps: 3 x 10

Time:  10 minutes

Step 1:  Have the athlete hold the weights or soup cans in their hands out in front of them with their palms facing down.

Step 2:  While holding the weights or soup cans the athletes will raise only their wrists up and down until they have completed the desired number of reps. (This motion looks like someone knocking on a door)

Things to Watch for:  Make sure the athlete is only moving their wrists to isolate the correct muscles that need strengthening. 

Skills This Helps:  All skills

Challenge Yourself:  Increase the weights being used or increase the number of reps and sets.

Video of Exercise: https://youtu.be/TemTdl1Qocw

 

Exercise #2: Towel Squeezers

Goal:  Helping the athlete with wrist strength to improve skills.

Objective:  Increase the overall strength of the athlete’s wrists.

Description:  Squeezing a hand towel to help athletes with wrist strength.

Equipment:  Hand towel.                    

Reps:  10 reps both hands x3  Time:  5 – 10 minutes

Step 1:  Take a hand towel and fold it into a rectangular shape that is grippable by the athlete.

Step 2:  Place the folded up towel in the athlete’s hand for squeezing for 10 reps.  Hold each rep for 3 – 5 seconds.

Things to Watch for:  Make sure the athlete is squeezing and holding onto the towel, not just squeezing and releasing the towel immediately. 

Skills This Helps:  All skills

Challenge Yourself:  Increase the reps and the amount of time the athlete squeezes the towel.

Video of Exercise: https://youtu.be/qTjLVNXfcOA