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  • Elbow Lever Position Excercises

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    onara
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    The document provides exercises and recommendations for the elbow lever position. It lists 5 exercises - holding a tucked elbow lever, elbow lever, and alternating between the two positions, as well as lowering legs from an elbow lever without the toes touching the floor then lifting back up. The final exercise alternates between a straddle and elbow lever position. It recommends coaching until the athlete can perform independently and adjusting set amounts based on ability level.

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    The document provides exercises and recommendations for the elbow lever position. It lists 5 exercises - holding a tucked elbow lever, elbow lever, and alternating between the two positions, as well as lowering legs from an elbow lever without the toes touching the floor then lifting back up. The final exercise alternates between a straddle and elbow lever position. It recommends coaching until the athlete can perform independently and adjusting set amounts based on ability level.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    28 views1 page

    Elbow Lever Position Excercises

    Uploaded by

    onara
    The document provides exercises and recommendations for the elbow lever position. It lists 5 exercises - holding a tucked elbow lever, elbow lever, and alternating between the two positions, as well as lowering legs from an elbow lever without the toes touching the floor then lifting back up. The final exercise alternates between a straddle and elbow lever position. It recommends coaching until the athlete can perform independently and adjusting set amounts based on ability level.

    Copyright:

    © All Rights Reserved
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    of 1

    ELBOW LEVER POSITION:

    Recommendation: Coach spots until athlete can perform exercise by themselves. Change “set” amount
    to fit athlete’s level.

    Exercise: Description: Sets:


    Hold tucked-elbow lever 3x30sec.
    for a specific time.

    Hold elbow lever for a 3x30sec


    specific time.

    Top starts in tucked elbow 3x15


    lever position, then
    motions to elbow lever,
    holds, motions to tucked
    elbow lever. Repeat.
    Top starts in elbow lever, 3x15
    then lowers legs to the
    floor without toes
    touching the floor, then
    lifts legs back up to elbow
    lever. Repeat.
    Top starts in straddle 3x10
    position, motion to elbow
    lever, holds, motions back
    to straddle. Repeat.

    By Marie Annonson, Head Coach, West Coast


    Training Center

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