9 Exercises for Injuries-Free Tossing

Written by Kenneth LeeJuly 17, 2020

Table of Contents:

Advanced Strengthening Exercises After Shoulder Surgery | Martin Kelley, DPT of Penn Rehab

Advanced strengthening exercises are typically performed by patients eight-12 weeks after surgery, and beyond. Martin Kelley, DPT of Penn Rehab demonstrates these exercises, including forward flexion and external rotations with elevation.

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Video taken from the channel: Penn Medicine

50 Wrist Exercises For Strength and Flexibility | Handstand Prep & Injury Prevention

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Warming up your wrists, forearms and fingers before any arm balancing practice is a MUST. In order to achieve a solid handstand and stay injury free in the process you have to take care of your wrists. Make sure to do a couple of the following exercises before your handstand training or any training for that matter. The strongest your wrist are the more you will be able to reach your full potential..
This is the first video of the handstand series and for good reason: The stronger, healthier and more mobile your wrists are, the strongest your handstands will be. Here you have 50 different exercises to choose from. Simply make sure to do enough of all the motions of the wrist: Flexion, extension, adduction (ulnar deviation) and abduction (radial deviation). Also, make sure to strengthen your finger flexors and extensors as well as all the muscles and tendons on your forearms..
Please comment bellow with any questions about the topic:).
Stay strong and healthy!
With all love,.
Gabo.
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Ankles for Life: Injury Prevention Exercises for Athletes

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Ankles for Life is an initiative by the Illinois Athletic Trainers Association and Midwest Orthopaedics at rush to help prevent ankle injuries among athletes and sports enthusiasts of all ages. This video includes simple exercises you can do at home to keep your ankles strong and healthy for life. For more information, visit www.anklesforlife.org.

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Video taken from the channel: Midwest Orthopaedics at Rush

ACL Strengthening Exercises | ACL and Knee Conditioning Program | Best ACL Exercises | Phase 4 OLD

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Learn more about ACL reconstruction rehabilitation following ACL reconstruction surgery here: http://www.matthewboesmd.com/acl-reconstruction-rehabilitation/..
Welcome to Dr. Matthew Boes’s ACL Reconstruction Rehabilitation video series. This video is designed to help maximize your recovery following ACL reconstruction surgery. The goals of our Phase 4 program for ACL reconstruction rehabilitation are to improve strength, coordination and muscle endurance as precursors to future phases. This phase should be conducted within 6-12 weeks following surgery. Remember the following as you engage in Phase 4 ACL reconstruction rehabilitation exercises:
Conduct exercises 3-4 times weekly; strengthening exercises: 1-2 sets of 20 reps.
Avoid irritation – if painful, back off exercise frequency or intensity.
Ice following exercise for 10-15 minutes.
Cardiovascular exercise – cross train to avoid irritation, do different exercises daily.
Continue stationary bike for 20-30 min.
Okay to add elliptical trainer or stair stepper.
Okay to add light running progression around week 10 post-op – start with walk/jog intervals and progress to jogging.
This program involves no special equipment and the majority of the exercises can easily be conducted at home (a jump mat or yoga mat may be helpful, as well as some light dumbbells as you progress with strengthening; a stopwatch or timer can be used for many exercises).
It is important to perform all exercises on both legs – this will help prevent imbalance between the rehab and non-rehab knee.
The following ACL advanced strengthening and coordination exercises, which are demonstrated in this video, should be conducted during phase 4 of your ACL reconstruction rehab:
Hamstring stretch.
Calf stretch.
Quad stretch.
IT band stretch.
STRENGTH – Leg press.
STRENGTH – Squat & Heel lift.
STRENGTH – Squat & Reach.
STRENGTH – Single leg squats – alternating.
STRENGTH – Reverse lunge.
STRENGTH – Lateral lunge walk.
STRENGTH – Forward lunge walk.
STRENGTH – Weighted pistols.
STRENGTH – Albanian squats.
STRENGTH – Cross reaches.
Balance – Sports activity one leg.
Balance – Single leg balance on towel roll.
Balance – walk and hold single leg stance.
Plyometric – Box jumps (6” to 12” height).
Plyometric – Leap and land (double leg progress to single leg).
Plyometric – Jump stops.
Agility – fast feet in place.
Agility – forward skip.
Agility – backward skip.
Agility – side skip.
Agility – side shuffle.
Agility – back pedals.
Agility – Y lunges.
Agility – toe taps.
Agility – triangle lunges.
Cross training – stair stepper or elliptical.
Cross training – walk & run.
Cross training – slow Figure 8’s.
Cross training – slow large circles.
Core – abdominal isometrics.
Core – crunches.
Core – reverse crunches.
Core – diagonal crunches.
Core – back extension.
Core – bridges.
Core – single-leg bridges.
Core – leg leans.
Icing is very important after each therapy session, so be sure to place an ice pack or cooling pad on the affected shoulder for 10 minutes to help limit any irritation from exercise. If the affected joint is stiff, try using moist heat for 10 minutes prior to exercise to help loosen things up..
This is a comprehensive program involving strength, balance, plyometric, agility, cardio and core exercises. You will likely find yourself in much better shape in terms of strength and balance after completing the entire six-phase program. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician. Only progress from one phase to the next based on recommendation from your physician. Most therapy regimens, particularly after ACL reconstruction surgery, are based on a healing timeline. Progressing too quickly, even though it may feel okay at first, may put you at risk for injury. Regular physical therapy visits are valuable for giving you feedback on your progress and helping to ensure you are doing exercises properly. If you develop any questions or concerns regarding your condition while using this video, contact your physician. Best of luck in your recovery from your ACL reconstruction..
#howtostrengthenyouraclfollowingsurgery #bestaclexercises #aclrehabworkout #howtorecoverfromaclreconstructionsurgery #kneestrengtheningexercisesfollowingaclreconstructionsurgery #aclstrengtheningexercises

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Video taken from the channel: Matthew Boes M.D.

Throwers Ten Elbow Exercises

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Video taken from the channel: UR Medicine

Injury Prevention Training For Footballers | Full Gym Workout Session

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In today’s video I show you my entire injury prevention gym routine. Injuries are often caused by muscle imbalances or weaknesses that cause other parts of the body to overcompensate and pick up the slack, resulting in overuse, fatigue and often times injuries. The exercises shown in today’s session will help you strengthen the entire body in a functional way that will improve performance on the pitch and reduce the risk of injuries..
Full Workout:
5 minute static bicycle.
5 minutes muscle activation exercises.
3 x 5 Hamsting Curls.
3 x 5 (each leg) Split Squats.
3 x 5 (each leg) Romanian Deadlifts.
3 x 10 (each leg) calf raises.
3 x 3 Around The Clock Lunges.
3 x 10 Bosu Push Ups.
3 x 10 Shoulder Rolls.
3 x 5 Pull Ups.
3 x 10 Plank Ball Rolls.
3 x 10 Push Ups Side Planks.
3 x 10 High Plank Ab Curls.
10 x Fast Footwork Activations.
5 x Double Leg Hops.
5 x Single Leg Hops.
5 x Diagonal Hops.
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Tags: injury prevention exercises, how to prevent injuries, gym session for footballers, gym routine for soccer players, pro soccer player workout, knee strengthening exercises, soccer workouts, how to get football fit, football fitness training, soccer fitness training, first touch drills for soccer players, first touch training, professional soccer training, how to become a better soccer player, ball mastery training, ball mastery exercises, best ball mastery exercises, how to improve ball control, learn to master the ball, 10 ball mastery exercises, football dribbling skills, how to dribble a soccer ball, easy soccer skills for beginners, easy dribbling moves to beat defenders, easy dribbling skills, how to dribble defenders, how to beat defenders 1v1, how to dribble like Ronaldo, how to dribble like Neymar, how to dribble like Messi, best dribbling moves to beat defenders, best dribbling skills, first touch training, how to improve your first touch

Read: Gaiam Dry-Grip Yoga Pad Review Not Slippery When Wet

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Knee Injury Prevention with Duke Sports Medicine

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Duke Sports Medicine Specialists Jocelyn Wittstein MD, Janna Fonseca ATC and Michael Messer PT present on Soccer Injury Prevention including Concussion Management and the 11+ program that significantly reduces ACL tear rates in soccer.

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Video taken from the channel: Duke Health

9 Exercises for Injury-Free Throwing If you play a throwing-sport, these exercises can help you stay free of injury. By. Elizabeth Quinn. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and.

Top throwing exercises for your shoulder Many sports require throwing or overhead motions, and because of that many athletes (old and young) can be considered to have throwing/overhead components. Baseball, Softball, Volleyball, Football, Track throwers, and even swimmers can have some overhead/throwing motions.Components of a Throwing Program •Graded Return Over 4-6+ Weeks •Warm-up, Stretch, Cooldown, Rest •Pain-Free Throwing with Good Mechanics •Throw TO the Target •Supplemented with Therapeutic Exercises.Specific Exercises for the Throwing Shoulder Kevin E. Wilk Michael M. Reinold INTRODUCTION Specific strengthening and flexibility exercises play a vital role in the ultimate function and injury prevention in the overhead throwing athlete. The most.

Throw on the side; 2 handed plyoball exercises. Chest Pass 2×15; Overhead throw 2×15; Diagonal throw 2×15; 1 handed plyoball exercises. Kneeling 90/90 ER throw 1×15; Kneeling D2 Flexion/extension deceleration catch 1×15; Manual Therapy. Sarratus Punch at 90 degrees 1×12; Sarratus Punch at 60 degrees 1×12; D2 Flexion/extension con-con 1×12.Bat Rules Conditioning Workouts Dynamic Warm-Up Overuse Injuries Speed, Agility & Quickness Thrower’s Exercises Basketball Bicycling Cheerleading Dance Football Golf Gymnastics Hockey Lacrosse Marathon Running Motocross Running Skateboarding Soccer Swimming.

Rehabilitation of the overhead throwing shoulder has 4 phases: acute, intermediate, advanced with strengthening, and return-to-activity. Every athlete is different, so there is not a set start and stop date for each phase. Remember that the ultimate goal is to allow an effective and efficient return to throwing without pain or discomfort.The exercise also doubles as an anti-rotation and anti-extension exercise, which adds to its throwing-performance value. Furthermore, because it teaches healthy scapula protraction it.

Warm Up the Shoulder. One of the best ways to prevent throwing related shoulder injuries is with an effective warm up before sport. Shoulder exercises using resistance band helps activate the important stabilizing muscles, such as the rotator cuff and scapular stabilizers, and helps improve proprioception in preparation for throwing (see Upper Limb Resistance Band Exercises).

The advanced throwers ten exercise program: a new exercise series for enhanced dynamic shoulder control in the overhead throwing athlete Phys Sportsmed. 2011 Nov;39(4):90-7. Credit for these exercises goes to www.asmi.org. Credit for these images goes to www.physiotec.org.

Handout created by JL Zaremski 2015.The battle for flexibility is not just a pre-season or mid-season thing, rather a year round endeavor. Luckily, gaining the elasticity to be a successful injury free jav thrower can be accomplished in minutes a day without fancy equipment. Below is a list of simple exercises that.

PRACTICE RECOMMENDATIONS • Manage most throwing injuries with relative rest and physical therapy. A • Evaluate patients for total loss of range of motion, which is a predictor of increased injury. B. Strength of recommendation (SOR) A Good-quality patient-oriented evidence B Inconsistent or limited-quality patient-oriented evidence C Consensus, usual practice, opinion, disease-oriented.I’ve incorporated a combination of mobility and strengthening exercises below for the baseball player to reduce the likelihood of injury to the throwing arm over the course of a long season.

Range of Motion Exercises. Cross-Body Stretch This stretch addresses the muscles in the back of the shoulder which are prone to tightness in overhead.Stretching: Since throwing involves all muscles in the body, all muscle groups should be stretched prior to throwing. This should be done in a systematic fashion beginning with the legs and including the trunk, back, neck and arms.

Continue with capsular stretches and L-bar range of motion exercises. Throwing.Return to Throwing Program 6 Pitchers Post Injury Throwing Program Goal: To establish a total body awareness and control of his throwing movement before being allowed to return to normal pitching duties.

Phase 1: Player starts at a distance of 15 steps, 2-3 sets of 25 throws on a line with 5 minutes recovery between sets.

List of related literature:

These exercises are called the thrower’s ten program and are prescribed to the throwing athlete as preventive exercises.81 Also, these exercises are often prescribed as strengthening exercises after injuries and when motion and adequate strength have been achieved.
from The Athlete’s Shoulder E-Book by James R. Andrews, Kevin E. Wilk, Michael M. Reinold Elsevier Health Sciences, 2008
Milestones Week 6: Full active range of elevation Week 12: Full active range of movement with dynamic scapula stability throughout range (concentric and eccentric) Cantu, R.C.: Guidelines for return to contact sports after a cerebral concussion.
from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation by Mahmut Nedim Doral, Reha N. Tandoğan, et. al. Springer Berlin Heidelberg, 2011
Exercises: Initiate exercise tubing, shoulder program: Thrower’s Ten Program, biceps–triceps program, supination–pronation, wrist extension–flexion, plyometrics throwing drills IV.
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult by Terri M. Skirven, A. Lee Osterman, et. al. Elsevier Health Sciences, 2011
Additional upper-body functional exercises that are often employed include medicine ball tosses using the movement patterns of a chest pass, side throw, forehand toss, and backhand toss.
from High-performance Sports Conditioning by Bill Foran Human Kinetics, 2001
Treatment includes no throwing for 4-6 wk, pain-free strengthening, and stretching of the flexor–pronator group followed by a 1-2 wk progressive functional throwing program with careful rehabilitation.
from Nelson Textbook of Pediatrics, 2-Volume Set by Robert M. Kliegman, MD, Bonita M.D. Stanton, MD, et. al. Elsevier Health Sciences, 2015
Treatment includes no throwing for 4-6 wk, pain-free strengthening, and stretching of the flexor-pronator group, followed by 1-2 wk of a progressive functional throwing program with accelerated rehabilitation.
from Nelson Textbook of Pediatrics E-Book by Robert M. Kliegman, Bonita M.D. Stanton, et. al. Elsevier Health Sciences, 2011
To accomplish these tasks, the strength and conditioning professional should consult with the athletic trainer to determine which types of exercises are indicated and contraindicated for the specific injury.
from Essentials of Strength Training and Conditioning by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.) Human Kinetics, 2008
Step 4, shooting (page 71), now includes information on shooting runners, reverse layups, and power moves, with additional drills.
from Basketball: Steps to Success by Hal Wissel Human Kinetics, Incorporated, 2011
These exercises may be progressed to include one-handed activities such as 90/90 throws (Fig. 13-11), external and internal rotation throws at 0° of abduction (Fig. 13-12), and wall dribbles.
from Physical Rehabilitation of the Injured Athlete E-Book by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk Elsevier Health Sciences, 2011
A stretching and strengthening program to restore and improve throwing mechanics is then begun.
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book by David J. Magee, James E. Zachazewski, William S. Quillen Elsevier Health Sciences, 2008

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

9 Essential Publish-Run Stretches

133 comments

ArashijindJuly 18, 2020 - 01:43

Hi guys! Hope you enjoyed the video. Here are some main points to take away when it comes to working out/injury prevention training:
• injuries can’t always be avoided, but injury prevention work MASSIVELY reduced the risk of injury, and also the severity of injury if they do occur.
• injuries are often caused by a weakness in the body. If an area is weak, another part of your body has to pick up the slack which can cause overuse, resulting in injury.
• your workouts shouldn’t consist of living heavy weights but instead functional exercises with an element of balance and stability. You are trying to replicate movements that you would perform during a match and strengthen the body on those ranges of movement.
• your joints are susceptible to injury, and usually need longer recovery time. Strengthening up the muscles around those joints will reduce the load on those joints when you’re bounding, twisting, jumping et.
• strengthen your core! A strong core absorbs a lot of the strain put on the body during exercise, allowing you’re other muscles to work more efficiently, which not only reduces risk of injury, but also allows you to perform explosive movements for longer, and more often during a match.
Remember, you can do body weight variations of all of these exercises at home ��

JoJozragoreJuly 18, 2020 - 18:42

What physique do you think is best/optimal for a winger in terms of sprint speed, acceleration and agility etc? Something I’m trying to find out as I know bulking up too much can slow you down, but also the more muscle you have the more power you can exert when running which makes you faster.

AnaziusJuly 19, 2020 - 13:11

any suggestion on how to improve or create a warm-up protocol day of competition integrating game specific and cognitive activation

KagelvJuly 20, 2020 - 11:00

Question? How much should I train for handstand seeing that I’m a beginner

AkizuruJuly 20, 2020 - 20:06

Brother how to prevent injury Ostitis pubis….

Is career ending injury?

DatilarJuly 21, 2020 - 05:01

Thanks u so much for these workout. I’m trying my best to come back from a long list of injuries, especially to my shin just below my knee. I noticed since I started using your work out I’m gradually getting back to some sort of fitness. Thanks 1nce again u have a new sub bro.

CentridiJuly 22, 2020 - 09:37

Please check out about minute 5:00 video is damage. it stops and we cant see how to do excercises

KigalabarJuly 22, 2020 - 23:50

I keep watching ur videos and try implement some of it in my training. Ur comment on not looking like a bodybuilder killed me lol gonna start with functional training now..thanks again from Australia

GhogeJuly 23, 2020 - 13:18

Hi doc I am James and I had a raptred ACL ligament following u exercises I have improved in regaining the range of motion anyway I was inquiring how the way one should feel six weeks after surgery and the condition of the knee at that time should feel like all in all the tutorials are good and a helping a lot in the recovery journey

DelaradJuly 24, 2020 - 02:10

7mlc, what happens if you do the hamstring curl excersies (injury prevention workout) to often. If you do these every day, what happens??
And how often should you do those??

AnayardinJuly 24, 2020 - 18:26

Gracias Gabo!!!!

Me hacia mucha falta este video para perfeccionar mi handstand y planche. Un Saludo�� desde Venezuela/Isla de Margarita
Sigue asi brother��

MaloJuly 25, 2020 - 01:30

Thank you so much,been searching really hard for a wrist routine I can do. I wanna get the handstand, then graduate to handstand push-ups. That’s my ultimate goal. At the moment my wright wrist is a problem and these mobility drills can remedy that. Thanks again

ThordimathJuly 25, 2020 - 12:17

I have been incorporating incline treadmill run from become elite 11mph {17.6km) with 10 incline 20on 40 off. You quickly get more sets as you progress. I also noticed how much of a breeze it is when i run flat full speed on the last rep for a minute similar to your run after running on incline 1015 sets haha

SaithiniusJuly 26, 2020 - 01:46

Are there any individual drills for improving speed of play?

NiniusJuly 27, 2020 - 21:21

Could someone give me a tip on how to get the ball as if it is stuck on your foot when dribbling and doing skill moves

KameenaJuly 28, 2020 - 14:27

For people asking in the comments section if they should do A, B or C. I beg you go see a physotherapist, it’s crucial you do what’s right for you and without a physical you could ruin everything.

ZulukreeJuly 29, 2020 - 02:38

7mlc In regards to the amount of reps you do for things like push ups, pull ups and lunges (this entire list perhaps?..), would you increase them over time since it’s strength based training (for injury prevention) or would you keep the reps the same week in week out??? Forgot to ask this when this video originally came out.

ZulujindJuly 29, 2020 - 21:40

How often can we do this workout? I train every day of the week with my team.

And also thank you for this video. I’ve been getting injured a lot recently and every time I come back my body is weak in certain areas

VirgJuly 30, 2020 - 13:42

Have a tryout today. all your videos help so much. Wish me good luck!

VugarJuly 31, 2020 - 03:54

https://youtu.be/NX8lRmIsHLE are these good functional exercises for getting lean and not bulky?

FenrikreeJuly 31, 2020 - 20:11

Love U mate, But Would u Mind Teaching Us More Individual drills?

BlacksongAugust 1, 2020 - 08:57

I have a question I would really appricate if you could answer bro if u are doing them 3 times a week what will u be doing the other days and how long do you rest

VudogoreAugust 2, 2020 - 02:32

what kind of a gym is this? I live in Barcelona cant find a gym like this, all I see in the gyms are bodybuilding machines with no trx
, bosu balls nothing…

JorielAugust 2, 2020 - 11:33

Great video!
Please subscribe to my channel I have recently started vlogging

BuraAugust 3, 2020 - 06:21

One of the most underrated channel on YouTube. He deserves more than 1 million subs

ZololrajasAugust 3, 2020 - 18:06

Hey Mate!!! Could you please make a video about how to train as footballer in a futsal pitch or street pitch? because it’s very hard to find a training facility or good training pitch in my area and there is only futsal pitch in my area Thanks!

VudozragoreAugust 4, 2020 - 08:18

Do you think I should do compound lifts like benchpress, squats etc. In season? I usually do them inseason, but with lower reps and weight.

TojakinosAugust 4, 2020 - 18:11

Brother i.have ACL tear can I play football regularly after acl tear?

AnarannAugust 5, 2020 - 10:14

All of these are great exercises, thank you! Just one question, since there are so many exercises I’m assuming this isn’t all in one session. Over how many sessions should I split all of these?

NuadagamandAugust 6, 2020 - 14:23

Peace indeed. Been suffering from wrist pain since I tried a certain yoga balance 4 months ago so this is priceless. �� Looking forward to getting up in a handstand. On the nutritional front any ideas how woman can loose their lower stomach. My core is strong but it always the stomach area that never goes. ��

ArcanefireAugust 7, 2020 - 18:34

Your videos are helpful thank you so much keep making more videos like this…please make a video on midfield exercises..

FordrefymAugust 8, 2020 - 05:19

Will you explain how to increase stamina while playing football because often I began to tire fastly and will start to lose breathe…because I have asthma…how to overcome this situation…

YozshuzragoreAugust 8, 2020 - 21:47

michael fulfill a wish that you answer me on Instagram please��

CerebandisAugust 9, 2020 - 07:44

muchas gracias por los subtitulos,para toda la comunidad hispana que te sigue, gracias ya que me han servido tus tutorialesy son los mas completos que en encontrado

CenayaAugust 9, 2020 - 21:14

Most underrated channel in YouTube, it is so good!!! I am glad I subscribe to u,keep up the good work bro. Can’t wait to get notified for the next video

DannAugust 10, 2020 - 22:01

This is the best video about wrist’s warm up! I love the way you describe every exercise, the time (for warm up, to increase flexibility), function, all is amazing! Keep doing this, have a nice day, greetings to you and your family:)

ShakacageAugust 11, 2020 - 11:10

Can you do a vid on what your body language should look like towards a defender?

MegoreAugust 12, 2020 - 12:25

How many reps or sets or time you suggest for all the agility exercises??

ArarusAugust 13, 2020 - 03:30

can you do full of workout for fitness at home? i really need this

WhisperfistAugust 13, 2020 - 19:41

Should I expect a collab with Matt Sheldon? Is it happening mate? Haha, I’m just too curious… xD

MagebearerAugust 14, 2020 - 09:49

Fam, if you land awkwardly that could end your career. Lesson: pick Ryanair ��

GraniluneAugust 14, 2020 - 14:32

Great video, I have quite weak writs and they hurt quite quickly when I do pushups. I wish to learn the handstand but I dread how my wrists will feel from that.

CergasAugust 15, 2020 - 02:55

FYI the fixed video was uploaded but it’s not part of the playlist: https://www.youtube.com/watch?v=1zv-tPGjXqY

BlackworkerAugust 16, 2020 - 03:53

Thank you! Last year i missed at least half the season because of injuries.

NakreeAugust 17, 2020 - 02:39

I just turned 29 and have had multiple injuries my entire football life. I’m giving myself this one last year to play to try and get fit to be injury free.

This workout is great! Awesome stuff

MirisarAugust 17, 2020 - 15:07

Thank bro for this video it’s made me realized that doing to much weighs can be bad. I been lately having pain in my knees.

GrargasAugust 18, 2020 - 13:18

Injury prevention is one of the most important things for footballers!

KulakelvAugust 19, 2020 - 04:30

I always do all these exercises in the gym and it’s helps me a lot in the pitch while playing as a footballer you need to hit that gym for like two or three times in a week and also as a footballer you need to concentrate on the pitch work and also gym work.

AnararielAugust 19, 2020 - 18:46

i had some wrist pain…after 10minutes of this video…gone! thank you ��

GavinraAugust 20, 2020 - 08:20

7mlc What was the level of resistance (from the resistance band) you were using during the muscle activation exercises? Light, medium or heavy?

FekazahnAugust 20, 2020 - 23:37

You’re amazing, you cover all aspects of the beautiful game ❤️ fantastic video!

GranisidaAugust 21, 2020 - 00:26

Liking this for sure! Wow great Romanian deadlifts. I’m recovering from high hamstring tondonosis and I struggle with those deadlifts.

DardredAugust 21, 2020 - 14:13

Hi Michael, your video’s have inspired me so much. I have used some of your drills to help improve my football and Have recently made the U13 Football NSW Metro team here in Australia.

DatusAugust 22, 2020 - 04:01

Can I do the session the day after a match? Or I should just foam roll, stretch and bike a little bit

JugulAugust 23, 2020 - 05:49

Super campeón excelente forma de enseñar saludos desde la fantástica Cartagena Colombia ánimo

FelhagasAugust 23, 2020 - 16:51

Thanks my knee is healed properly now I only have ears problem left 5/5

NightfuryAugust 24, 2020 - 03:13

Thank
you Sir for sharing this video,it really helps & Motivate me.i went
through ACL & Meniscus Surgery on 17-Jan-2020 and also shared all my
experience from Day 0 on my youtube channel(bluerays).Please watch if time
allows you & share your feedback to me.Sharing our experience that helps
other gives the truly amazing feelings..Thank you much again, keep Moving
& Stay Fit!!!

BathrisAugust 24, 2020 - 19:16

yoooo @Matthew Boes M.D.
sheeeet just re upload the video….
from 3:53 to 6:06 the video is dead and so are my ears

DujarAugust 26, 2020 - 08:43

can you do these before surgery? I’m 14 so I can’t have surgery yet for my fully torn acl but my knee is pretty stable. I tore my acl 4 months ago and all the swelling is gone

NaramarAugust 27, 2020 - 02:49

Hey, I see some people have this issue aswell as me, Im on month 7 and every time I run, my good knee is in crazy pain the next day.. Why is that happening?

GraniziusAugust 27, 2020 - 20:55

My name is sharanjit Singh I got my ligament surgery back one year ago in 2019 April 2 but still I can not run or walk properly can not play football because their is so much pain in knee why this happening

MagebearerAugust 28, 2020 - 08:30

This is not accurate for 6-12 weeks in ACL surgery. Please if you watch this do not do lateral movements the squat and leans or shuffles until at least 12 weeks, not sooner.

MalardredAugust 29, 2020 - 09:55

i took my like away because of the damage you did to my ear.

DoomredeemerAugust 29, 2020 - 15:33

Do you think these exercises can cause hypertrophy and put (at least some) mass on the forearms?

DiananadarAugust 30, 2020 - 16:14

Thanks. Very Nice Video. My right wrist doesn’t have good mobility due to being broken for three times:D. So thats exacly what i was looking for. Greetings from Germany

DothisAugust 31, 2020 - 06:56

I had an acl and Pcl both been 8 weeks. Can I do these same exercises

MagedefenderAugust 31, 2020 - 11:37

Watch the explanations first and exercises start at 3:16. Thank you Gabo so much for this. My wrists are now able to hold wall hanstand for 2 min (at first it’s only 15s and I got hurt). Much love.

LadredSeptember 1, 2020 - 08:15

My operation has been 6 weeks. Now I can do this exercise or not.
plz answer sir

FotusSeptember 2, 2020 - 06:48

This is super helpful i will definitely try these. Thank you.

NiSeptember 3, 2020 - 02:08

Please sort out the sound issues. I don’t understand everything can be so professionally done & yet released to the public with these horrible errors in them. Not just this video but the 1st one in the series too.

GardinSeptember 3, 2020 - 10:50

I’m coming back from knee surgery I had 10 weeks ago. When I am fully fit and training again I will definitely use some of these exercises. Great video!

DorSeptember 4, 2020 - 10:41

Hey 7mlc, should we be stretching and doing muscle activation exercises before we do work like this or is the bike and the muscle activation exercises enough on their own? Please respond �� love your channel btw, really useful and clear content ❤️❤️❤️

IroncrusherSeptember 4, 2020 - 16:10

great video. Do you have a similar routine for knees and ankles?

ModinisSeptember 5, 2020 - 18:22

I’m 10 months post surgery and I’m still not back to normal, mainly due to the fact that I was running and jumping and playing basketball the day I got my stitches and staples out. Is it possible that I could have ligament damage because I didn’t heal it right? And also to this day some movement I do will make my knee buckle and hurt for a few minutes and then goes back to normal but I don’t believe I re-tore it, but is that normal?

MullSeptember 6, 2020 - 03:10

I can’t extend my knee…at the time of extensions,i feel pain back of my knee and outside of the knee..its 2 month of my acl surgery…i also can’t bend my knee fully..is it normal?

AuritusSeptember 6, 2020 - 09:10

You give me every reason to check your channel always.
Thanks a lot

TojasarSeptember 7, 2020 - 13:53

Hi
I am on 2 months (week 8) of acl reconstruction post op.
Got full ROM
Able to do all your workouts
Thanks its helping

But question is sugeon told no to ice it, so should i ice it or not?
And u told to do weekly 3-4 days
What to do remaining days?
Basic stretches will be ok?

KajigulSeptember 8, 2020 - 09:27

I am 5 months post op from an ACL reconstruction, and I am still suffering with knee pain and instability.
I was once an elite athlete and I still have a chance but my leg muscles are not getting any stronger, Would steroids be able to help with this problem

NarilSeptember 8, 2020 - 15:54

The only thing I would add to this routine are some Copenhagen’s for the groin!

MaririmSeptember 9, 2020 - 07:35

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FekazahnSeptember 10, 2020 - 00:18

More informative than the 10 other videos i watched prior….i think after this i’ll stick around this channel…this man knows his stuff.

DugoreSeptember 11, 2020 - 02:53

How effective are these exercises? Will I see a difference in strength within a few weeks or a few months? I need it to improve for my L-sit, pull ups and frog stand.

DilkreeSeptember 11, 2020 - 19:09

@Gabo: I’d like to thank you for all your videos! specifically for little special need Omar who will use this to strengthen his lost right arm (right hemiplegia).thanks again!!!!!!!please keep it up!!

KagorSeptember 12, 2020 - 12:03

I have horrid arthritis in my wrists and hands and these are really helpful, thanks for being so thorough and covering everything, your videos are the best!

MurielSeptember 13, 2020 - 00:30

Again excellent video. Thanks mate for the quality stuff. I was wondering how often do you train in a week? I always get shin splints and can only play two times a weak. How about you? How much do you rest if your legs are fatigued?

AnalladorSeptember 13, 2020 - 11:31

5:26 Everything from here is easier and beneficial to a warmup, and you know, also more “Warmup-ey” Thanks alot mate, have been trying to get handstands for a while and after watching this, I can progress with minimal pain.

DarkbrandSeptember 14, 2020 - 02:16

Muy buena rutina!! ¿Tienes alguna rutina de cuerpo completo de estiramiento/flexibilidad/movilidad? Muchas gracias!!

KejurusSeptember 15, 2020 - 08:07

Thank you for the best warmup. My rest feel so happy and you saved me a lot time for the wrest pain I have and token a week recovery and have not gotten better and for the injery as well

KularneSeptember 15, 2020 - 13:50

Pls make a video on how to treat different injuries and what you do after training except foam roller

MorluronSeptember 15, 2020 - 20:50

While using this video to help me understand my wrist pain, I got confused. Your movements demoing abduction and adduction seem to be the reverse of how they are defined elsewhere: abduction (radial deviation )=movement towards thumb, adduction (ulnar deviation) =movement towards pinky. This jargon is all new to me, so would appreciate it if you can clear up my confusion.

CerergasSeptember 16, 2020 - 07:33

Thanks for posting.
There are errors in counting:
26. Wrist extension single arm lean hold
26. Open-close fist
40. Fist deviations
40. Open hands deviations
And there is no 41. So the number of exercises is 51, not 50.
Thanks again.

NazshuraSeptember 17, 2020 - 19:43

Thanks so much for the various exercises. Will definitely do these. Also really like your music choice. Please keep it up.

KarSeptember 18, 2020 - 17:28

I have done ACL surgery 2months ago, still my thigh muscle is not tight and feeling pain while walking at lateral and medial side of knee, pls suggest

SingroveSeptember 19, 2020 - 00:51

Hi I’m wondering what kind of work out split you use. I use a push/pull/legs split but I’m wondering if there is a better one?

JorusSeptember 19, 2020 - 09:55

My fingers are super flexible I can bend my fingers and make them touch the back of my palm, but I’m not so flexible in other things��

KulalmeenaSeptember 20, 2020 - 16:41

Thanks you I was needed it for my handstand routine, I didnt know any wrist exercises

DoomshaperSeptember 21, 2020 - 04:59

Thanks a lot for these videos! It is really helping me out in my pre season, hopefully it’ll show in my upcoming trials. Love what you’re doing for athletes across the world. Keep up the good work, cheers!

MogasSeptember 21, 2020 - 19:13

thanks man! awesome! do you have some tips for dynamic use of wrists? I am a capoeirista; using a lot of animal walks, leaning on my wrists in crazy ways. and dynamic…thanks!

ModredSeptember 22, 2020 - 07:00

Can i do it without surgery as I have got partial acl tear..with prepatteler bursitis and mild joint efussion..it’s been 2 months since m Injured

NadiSeptember 23, 2020 - 02:54

Had to learn the hard way the consequences of trying to handstand without preparing my wrists. Do these exercises people, wrist injuries are among the worst.

DahnSeptember 23, 2020 - 15:34

NO OTHER VIDEO LIKE THIS ON YOUTUBE!! PREMIUM CONTENT Given free. THANX GABO

AdrierisSeptember 24, 2020 - 08:41

should I do these exercises every day?
Or before training for handstand?

BloodredeemerSeptember 25, 2020 - 11:49

Always admire you Gabo since you were still in ThenX team…and even right now…u always helping people…thanks for the video☺

KarrSeptember 25, 2020 - 23:39

Just found this video in 2019. I’m in my early 40’s and I totally needed this. Thanks!

DagdalanimSeptember 26, 2020 - 16:16

Great video as always. Can you do a similar video for ankle strengthening?

GririusSeptember 27, 2020 - 00:51

Nice vid bro!
People often overlook injury.
Tbh I could have used this before busting my ankle ��
Can’t wait for the new season, be cheering uk side

IronkillerSeptember 27, 2020 - 07:22

While doing the exercises to get me strong enough to do a tucked planche I noticed that my wrists were not flexible enough and the next day I experienced pain in both wrists, this is just the video I need, thanks

VoodoollSeptember 28, 2020 - 05:31

Thank you for the helpful tips. Used you guys in a blog for the understanding of improving wrist mobility & activation. Thanks Gabo Saturno. https://functionallyfitmindbodysoul.com/2018/09/02/day-5-lack-of-wrist-core-activation/

AnanadarSeptember 29, 2020 - 05:02

Thank you, excellent video, like always! I have quite unflexible wrists, 90 degrees is barely possible. So I work on my handstand with parallettes and inclined handstand blocks a lot. In addition, I do a lot of exercises in order to increase wrist flexibility. Since in the wrist flexibility is not mainly limited by muscles but other tissues and bone structure I assume this will take much longer to get more flexible in the wrists. I am wondering what insights do you have how much an inflexible wrist can be changed.

YogalSeptember 30, 2020 - 02:18

Should I do all of the exercises in one sitting? Or should I do strengthening one day, balance another, and then the last on another day?

BagamandSeptember 30, 2020 - 16:05

Hi Mate, a question on ‘bow’ legs. Numerous studies have shown that soccer players have substantial more chances to get bowlegs. There are very little information regarding how to prevent this from happening. Do you know much about this? I think it might be related to imbalanced muscle development surrounding the knee. Will your workout routine help? You seem to be having a very straight pair of legs 😉 Any of your teammates suffering this condition?

Cheers
Jason

TejinnOctober 1, 2020 - 09:38

Gabo, your wrist stretches have saved my ability to do calisthenics. I was suffering from tendonitis in my forearm, but started stretching about 3 times a day using your techniques. Boom. I’m back in business. So grateful. Thank you for following your passions and doing your own thing.

BakusOctober 2, 2020 - 00:05

Thanks a lot man…my both wrists had fracture n I hv been struggling with my wrists pain while practicing handstand asanas for a very long time until I found this lesson. Really a huge thank to u sir…

LairaOctober 2, 2020 - 16:57

I managed to get into pretty good shape in the past strength training clean, mainly with weights 218kg Dead’s for eg, I could do 100+ consecutive push up’s as well… single digit body fat etc, it took four years of training religiously 4-6x a week.
Strict routine, progression always warmed up etc.. never ego lifted in excess of my capabilities, no competition’s, never doing potentially dangerous 1rep max attempt’s, so careful as can be…
Then I let it all go after losing mojo…
After a yr or 2 I developed CMC joint arthritis (Basal joint base of thumb) poss through work or a friend bending my thumb back on a stag do…
now weak & carrying more fat than I’d like & fairly miserable about it but having had a steroid injection in my CMC joint.
(Which I’ll have to keep doing when it hurts too much for life if that doesn’t stop pain it’s surgery time).
That’s stoped the pain atm enough for me to think about attempting to get fit again.
I’d like to try and get my fitness back, I plan on lifting weight’s but this time sticking to higher reps less weight in an attempt to put less strain on joint, when I’ve had a play joint felt ok in the moves with the bar.
And basically when I tried to get advice over wether any form of strength training exercise could help reduce pain or protect joint & be beneficial, the doctor’s & physio’s were all a bit useless not seeming to know or just not wanting to say incase you hurt yourself further & blame them.
I’d like to start Yoga & Calisthenic’s alongside a weight routine but I’m afraid of damaging my hand, putting weight on my hand’s plural, incase I get the same problem in my other hand.
Basically on the subject of weight’s all I got from the Doc’s was; “if it doesn’t hurt it’s ok to do, if it starts hurting stop.”
I love to know what your thoughts are on this subject, if it’s something you’ve come across before, weather I can get strong again basically or if I’m screwed, this problem must have come up in the fitness industry before, I’ve had little to no luck researching it myself except finding some padded gloves that I’m skeptical of (& not naming here as I don’t want this to look like an elaborate advert. )
Or if you could point me in the direction of someone who might be able to help, I’m going to post this in a few places see what happens if it is possible maybe someone who’s been through this can make a vid. ��
Cheer’s
Leigh.

KesidaOctober 3, 2020 - 03:52

I love the video. I have had wrist issues and this helps a lot. My only criticism is that I feel like you did a lot of the harder stretches first then the easy one. One would think you would go from easy to hard. Sorry to nitpick because I love your channel but I personally love constructive criticism, so just trying to help.

NalarOctober 3, 2020 - 12:07

Would these exercises contraindicated for persons with carpal tunnel syndrome?

ModilladorOctober 4, 2020 - 08:08

Perfect video man, I completely agree with your words.:)))

FegalOctober 5, 2020 - 05:36

Physical activity is my professional field, so it’s difficult (I mean, not that common) for me to say that someone in YouTube is doing a truely professional job in this area, but you’re really good at it. Till, wondering if he has a degree…?

VizragoreOctober 6, 2020 - 07:43

Awesome Gabo Thank you so much! I was looking for some new wrist warm up exercises and here we go!

IshndiOctober 6, 2020 - 14:25

I’ve just turned 15 and I think it’s important for me to do heavy stuff to build up a strong body.
But I don’t know whether I should do this type of training or heavy lifts. Please help me out!

KidalOctober 6, 2020 - 23:43

Really good video. Only stumbled across your channel the other day. Subscribed. Don’t know how you only have 46k subscribers. Content from what I have seen so far is A+++

KelennOctober 7, 2020 - 18:51

Could you have a light ball session after a gym session or is it more appropriate to do a ball session before gym work?

BurdredOctober 8, 2020 - 12:09

Great video, especially for older players. Do you have any specific info for players who are above 35 years of age?

PerisiusOctober 9, 2020 - 14:16

I will practice this thanks! and planks and hollow body before I even attempt crow or pike and then handstand. Nice! I hope I have years!

CeathOctober 10, 2020 - 05:01

Hey Gabo, I know you from Instagram, much love. You should name this a part 1 of handstand tut,

ZulutilarOctober 10, 2020 - 19:03

Hi Gabo. Thx for the video. You are a great athlete and you got a really nice handstand! I have a question. When i do my handstands, i have to warm up my wrists for about 30 mins before i can do a handstand without pain. I have been doing handstans for a few months now and my wrist flexibility and my wrist pain have not got any better:( do you thing i should stay with my routine or do something different? I work my handstand 2-3 times/ week and i always do the exercises that you showed in this video. My left wrist is ok, but my right is bad. I have broken my arm a few times back in the days, mabye thats why i have poor mobility and pain?

AughmaOctober 11, 2020 - 15:04

340 Likes and 0 Dislikes!! Let’s see how long we can go with no dislikes:)))

GamiOctober 11, 2020 - 20:53

Thank you very much for these exercises I washed a lot, thank you very much greetings from Spain

AkimiOctober 12, 2020 - 04:28

Hi mate, my 10yo is a big fan of you and he’s been following your videos for the past 6 months or so. Now, are these workout excercises suitable for U10? Thanks again

MarrOctober 13, 2020 - 00:37

Thanks Gabo a lot…!!!
Great exercises,and really helpful…

MagarOctober 13, 2020 - 11:51

I am gonna do a video about this to! This is so important, but not all the players know that! You inspired me so much man, and you give me so much energy!!! Keep Posting!!!!!!!

SagrinnOctober 14, 2020 - 15:39

yo im going to try 10 days yoga challenge:)
cant wait to start!!

MunilvOctober 15, 2020 - 16:10

Gabo bro I want to be like you so much! ever since seeing you in the thenx 10 minutes of hell video I have said that’s the body I want and I’m aiming for it. your flexibility videos and yoga have dramatically improved my fitness as a whole ( I can now flat palm the floor with straight legs!) keep doing what you do man you inspire me so so much

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