The Big Volley: Exercise No. 4, Wrist Flexion & Extension

by: Bret Waltz | July 18, 2013

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Tags: Fitness

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This week, we're focusing on exercises that will improve your volleys. Click here for Monday's exercise, Volley Lunge, as well as an introduction to our series. Click here for Tuesday's exercise, Lateral Monster Walk. Click here for Wednesday's exercise, Medicine Ball Dribbles.

This exercise strengthens the wrist and forearm, which is critical for racquet control at contact.

Start: Kneel on the floor and place your forearm on a bench, with your wrist and hand hanging off the end. The elbow should be flexed at 90 degrees, and place the opposite hand on the forearm to stabilize the arm. Grasp a dumbbell in the working hand and bend your wrist down.

Movement: With the palm facing up, curl your hand up by contracting your forearm muscles.

Finish: The hand should be raised as high as possible. Pause at the highest point, then slowly return back to the starting position.

Perform 3-4 sets of 6-10 reps with each arm

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