SERIES #1

THERABAND RESISTANCE:
​4 X STRENGTH EXERCISES

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COACH'S BREAKDOWN

EXERCISES COVERED

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1. Theraband extension
2. Theraband external press
3. Theraband internal pull
4. Theraband flexion

RECOMMENDED SESSION

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From Coach Kati, Optional Team:

"I have my Optional Team work through these 4 exercises at a very slow, very controlled pace, with a medium resistance Theraband. The goal is not to move quickly or see how fast you can finish, but to make sure you're prioritizing quality movement, focusing on moving strictly and to the very best of your ability. I have the team follow the general rep scheme below, and will tailor numbers or exercises for girls who need more specific sessions. I recommend working these exercises 4-5 times per week."

2 Slow Rounds:
40 Theraband extensions
40 Theraband external presses
40 Theraband internal pulls
40 Theraband flexions

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SERIES #2

STABILITY + BALANCE:
4 X BODYWEIGHT EXERCISES

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COACH'S BREAKDOWN

EXERCISES COVERED

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1. Heel raises (double and single leg)
2. Internal and external press
3. Single leg sticks
4. 5 Bounces to stick

RECOMMENDED SESSION

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From Coach Kati, Optional Team:

"I have my Optional Team work through these 4 exercises at a very slow, very controlled pace, focusing on quality of movement rather than how quickly they can finish. It's all about how well you can perform each movement! I recommend working these exercises 4-5 times per week."

3 Slow Rounds:
15 Heel Raises (Double and each single leg)
10 Internal and external presses (per side)
10 Single leg sticks (per side)
3 Sets: 5 Bounces to stick

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SERIES #3

STRENGTH + STABILITY:
​5 X EXERCISES

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COACH'S BREAKDOWN

EXERCISES COVERED

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1. Heel Raises: Double and Single Leg
2. Ankle Hops on a Soft Mat
3. Single Leg Landings (Sticks!)
4. Banded External Rotation
​5. Single Leg Bounces to Stick (Trampoline)

RECOMMENDED SESSION

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From Coach Kati, Optional Team:

"These 5 exercises will help build strength and stability in the ankle, plus improve the range of motion your whole “system” can move through safely. They strengthen and stretch with the goal of helping you lessen the chances of injury.

Because all my gymnasts are at different stages, I will usually have a set block of time allocated to each exercise, rather than a specific number of reps - This way, each gymnast can move through the exercises at a pace that they feel comfortable with. Based on our practice time, we will spend between 3:00 and 5:00 on each exercise. For single leg work, I have the gymnasts switch sides every few reps (either 5 or 10 reps) and continue working for the entire time.

The biggest key is to me mindful about how you’re doing each movement - It’s important to stay mentally engaged and focused on strengthening the target area - Our “ankle system”! Don’t move through the exercises so fast that other pasts of the body take over."

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DISCLAIMER

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These recommendations, exercises, and information are not intended to replace professional medical help, or treat injuries. If you are experiencing pain or an injury, seek professional medical help immediately. Kokokahi Gymnastics Team, and all parties related to Kokokahi Gymnastics Team, cannot be held liable for the use of this information or exercises.