How to Build Wrist Strength

Wrist strength is very important in cheerleading. During tumbling and stunting is when you use your wrists the most. Every time you go upside down and your hands hit the ground, strong wrists are needed. When bases hold top girls in the air it will help the top girl remain stable. Also, every time the top girl loads into a hang drill she is using her wrists to hold herself up. Here are a few exercises to help you gain strength in your wrists to improve your cheerleading skills.

1. Ball Squeezes

To perform ball squeezes you need a tennis ball, small rubber ball, or other squeezable object about the size of a tennis ball. Hold the ball in one hand and slowly squeeze it as hard as you can for three to five seconds. Slowly relax your hand. Repeat 10 to 15t imes with each hand.


2. Wrist Flexion and Extension

 


Sit in a chair with arms. Rest your forearm on the arm of the chair with your hand completely over the end. Hold a weight (can of soup, sock filled with beans, water bottle or other homemade weight) with your palm facing upward. Slowly extend your wrist as far as comfortable. Slowly flex your wrist as far as comfortable. Repeat 10 to 15times for each wrist.


3. Wrist Pronation and Supination

 

Sit or stand with your arms at your side, elbows bent to a 90-degree angle. Holding a weight (can of soup,sock filled with beans, water bottle or other homemade weight) rotate your wrist to turn your palm up and then turn your palm down. Repeat this motion for three sets of 10 for each wrist.

 

 

Work Cited:

Wonderly, Kimberly."Exercises to Strengthen the Hand & Wrist." LIVESTRONG.COM.LIVESTRONG.COM, 27 Jan. 2015. Web. 30 Mar. 2015.


 


 

Author, Jill Parrott, has been a UCA instructor for 5 years.She won three UCA national titles when she was studying in Morehead State University and was a member on the 2011 USA all-girl cheerleading team which won the gold medal. Jill has had the chance to teach across the United States and Switzerland. She is extremely excited to be teaching here in China!



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