Some arm exercises
At the BHS clinic we attended yesterday they gave us some specific, safe , exercises you and yoru kids can do at home to improve strength.
1. Lay on your back , on a bed, with your head touching the edge, get a 5 or 10 lb weight (depending), hold with both hands, verticaly above head, then lower to slightly below horizontal, behind the head, raise and lower 10-15, build up to 30 or 40 reps a day.
2. Lay on the floor, on back, raise legs and arms slightly off the floor, shoulders off floor as well arms by your side. He was very strict on this part- keep legs tight, heels together, palms facing the floor, arms slighly elevated above hips, hold a minute, release, repeat. This is the correct position for your legs in the BHS in motion.
3. Lay on belly, heels together, legs tight, arms above your head, raise arms and legs into a "superman". Hold 30 secs, release, repeat. He even showed several girls doing this, their legs came apart immeadiately when they raised. This, he said, was clasic lack of stength to do a BHS correctly.
4. Handstands against the wall, hold for 10 secs at first, then build up. Do shoulder touches when succesful at holding a solid position.
He added at the end, if the girls would do these exercises every day for around three weeks, the improvement would be amazing. That he, as a coach, can tell right away girls that condition at home, and those that do not. He also said to not let your kids cheat, if they are doing it wrong, stop them, correct them, start over, if they are serious about improving, they will try again. Sounds a little tough, I know, but I liked his sternness. My DD likes a challenge, so this is right down her alley. Plus, we do the exercices together, its good for both of us!!!