Tips and tricks to help you be a better defense player.
Wrist exercises for female hockey players
In this article, Total Female Hockey Director, Kim McCullough will give you 3 simple exercises that you can do every day to increase the strength in your wrists, which will make your stick-handling, passing and shooting dramatically better.
Here we go!
Three Simple Exercises for Wrist Strengthening:
1. The Statue Of Liberty:
Hold the stick with one hand as though it was the top hand on your stick when stickhandling. The blade of your stick is up in the air and the entire stick perpendicular to the ground. The whole point of the exercise is to move your wrist as quickly as possible so that the blade of the stick flips side to side as fast as possible while keeping the stick completely vertical. Start off by working your wrist for 10 seconds on one hand and then switch over to the other hand.
2. The Stick Flip:
Hold the stick with one hand as though it was the top hand on your stick when stickhandling with your arm straight out in front of your body. Your palm should be facing down towards the ground and the stick should be parallel to the ground. Without changing your arm position, slowly flip the stick over to the other side using only your wrist. Your palm should now be facing up and the stick should be parallel to the ground on the other side. Slowly bring the stick back to the starting position using the wrist only to complete one repetition. Do 10 repetitions with one hand and then switch over to the other side.
3. The Throwdown:
This is by far my favorite wrist strengthening exercise. Hold the stick with one hand as though it was the top hand on your stick when stickhandling. Straighten your arm up over your head with the stick pointing up towards the sky. Keeping your arm as straight as possible (with your elbow away from your body), throw the stick down towards the ground as fast as you can and stop it right before it hits the ground. Do not cheat by choking up on the top of your stick or by keeping your elbow tucked into your side and using it to help you slow the stick down. The key is to throw the stick down as hard as you can without letting the blade make contact with the ground. Do 10 repetitions with one hand and then switch over to the other side.
Do these exercises every day and I promise that your wrist strength will improve dramatically along with your passing, shooting and stick-handling ability. You can do them on the ice as a warm-up exercise or off the ice as part of your extra stick-handling sessions.
Work Hard. Dream BIG.
Your friend and coach,
~ Coach Kim