Coaches Conditioning ideas

[coach j]

A lot of my Xcel Silvers have been complaining about wrist, ankles, knees, and shoulders. I was wondering if anyone had any good conditioning stations for extra stability in these areas.

 

[presshandstands9]

This is some of our daily physical prep that we rotate through- we do in warmup but you could add into conditioning too! Adjust numbers if needed too
- 30s x each side Passe holds on unstable surfaces (Pit cube / Bosu ball)
- 3-6/ each foot 4 square hops on 1 foot
- 30 calf raises w 3s hold at top and bottom
- Toe points and circles with resistance bamd
- We add toe raises and heel raises into beam complex which is a good easy one
- Wrists - we have the girls rest forearms on a beam, and do wrist curls (extension / flexion / ulnar and radial deviation etc . theres probably some example videos on youtube)

For side stations more strength focused i like
Vault
LOVEEE Pike handstand variations (hold, shrugs, shoulder taps, pushups even)
Overhead shrugs with light weight (watch form tho)
Slider plank walks
Squat variations (keep an eye on knee tracking doing squat stuff, this can cause beat up knees)

Bars
Slider pike ins
overhead lift weight raises
Hanging scap shrugs

there are TONS of amazing band exercises for shoulder that help tons with strength / injury prevention
Hope this can be useful! Lmk if you have questions ik i didnt explain some of these great lol i just brain dumped