Tutorial 9: Single-Hand Mobility

Описание: As we come to the end of the beginner's tutorial, we're now moving onto some single-hand work.

incorporating single-hand work is a great way to warm up and work your mobility. In this video I break down 3 simple patterns:

1) This first pattern is working the rotation of the wrist as it flexes and extends, going both underhand and overhand.
My advice is to take this one as slow as possible to start with to really warm the wrist and forearm up, then progress by building up the speed. To concentrate the movement in the wrist simply keep your elbow fixed in one spot. This will work all the muscle and tendons in your lower arm like crazy and you'll be feeling a burn after 5 minutes or so, which is how I like to program this pattern. 5 minutes one arm (under/overhand\), 5 minutes the other.

2) Flow Rope 'Reverse Mill'. Work your shoulder mobility through its whole range of motion with this pattern. Works great when combined with number 3!

3) This one resembles throwing and can be trained on a continuous loop (like all the patterns). Keep your elbow fully bent as it reaches the very top of its arc before extending with the triceps to 'throw' the rope across your body to the other side. Reset and repeat. Highly beneficial for sports involving throwing in particular, such as cricket and handball, but beneficial to all humans in general!

I personally find single-hand work can be great at isolating certain areas you might be weak in, such as your wrist, or helping to lengthen your triceps as your stretch it before the throw.

Give these a go and let me know what you think!


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