Coach Christa

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Parents,

If your athlete is complaining of their wrists, ankles, or back hurting please see below for stretches they can do at home:

Wrist stretches/strengthening:
-squeeze a stress ball or weight grip (3 sets of 10 reps each side)
-handstands (3 sets of 10 reps)
-handstand hold against the wall (work up to :30)
-handstand shoulder touches against the wall (3 sets of 10 reps each side)
-in a high plank shift back and forth on toes while holding plank position the entire time (3 sets of 10 reps)
-roll out and stretch your wrists before and after doing these exercises

Ankle stretches/strengthening:
-draw the alphabet in the air with your foot (A-Z on each side)
-calf raises - regular, toes together, heels together (20 reps each way)
-single leg calf raises (15 reps each side)
-forward lunges (3 sets of 10 reps each side)
-backward lunges (3 sets of 10 reps each side)
-single leg lateral hops (3 sets of :20 each side)
-ballet walks on your toes - forward and backward (3 sets of :30 each way)
-roll out your ankles before and after stretching

Back stretches/strengthening:
-cat and cow stretch (3 sets of 10 reps)
-scorpion stretch (3 sets of 5 reps each side)
-opposite superman lifts (3 sets of 10 reps each side)
-glute bridge dips (3 sets of 10 reps)
-low plank hip taps (3 sets of 10 reps)
-backbend wall walks (5 reps)
-rock and rolls (set of 5 in between each stretch)

Please share this with the girls and tell them to let me know if they need any additional stretches or exercises.

Thanks!

Coach Christa