Strong wrists can be a great asset in the execution of hockey skills. However specific training aimed at improving wrist strength is often neglected. The following is wrist strengthening exercises can be practised at home with a minimum of required equipments.
Wrist Strengthening – Basic Exercises
To begin with, the following basic wrist strengthening exercise should be performed approximately 10 times, 3 times daily. As your wrist strength improves, the exercise can be progressed by gradually increasing the repetitions and strength of contraction provided it does not cause or increase pain.
Wrist Spring
This specialist equipment can be used while watching tv. Squeeze as hard as you can. Hold for 5 seconds and repeat 10 times or at a level you feel comfortable. Increase the time or repetitions to continue improving your strength.
Squeeze Tennis Ball
Begin this exercise holding a tennis ball (figure 1). Squeeze the tennis ball as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.
Figure 1 – Squeeze Tennis Ball (right hand)
Wrist Strengthening – Intermediate Exercises
The following intermediate wrist strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your wrist strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance, provided they do not cause or increase pain.
Resistance Band Wrist Flexion
Begin this exercise with a resistance band around your fingers, your palm facing up as demonstrated (figure 2). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your hand and forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.
Figure 2 – Resistance Band Wrist Flexion (right wrist)
Resistance Band Wrist Extension
Begin this exercise with a resistance band around your fingers, your palm facing down as demonstrated (figure 3). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.
Figure 3 – Resistance Band Wrist Extension (right wrist)
Resistance Band Radial Deviation
Begin this exercise with a resistance band around your fingers, your thumb facing up as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist up against the resistance band tightening your forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.
Figure 4 – Resistance Band Radial Deviation (right wrist)
NB: As an alternative equipment to resistance bands you can use a dumbbell while placing your forearm on a table with your wrist over the edge.
Figure 5
Wrist balances
Try this one – In figure6 put your hands flat on the floor, in front of you and put all the weight on your wrists. Try to get your feet off the ground
Figure 6 – wrist balancing
One handed stick and ball exercise
Practice dribbling skills with one hand on the stick. This will strengthen the wrist and aid ball control. Increasing the length of the movements will result in further improvements.
Figure 7 – one handed dribbling
