Wrist Check: Joint Prep for Acrosport

A warm-up focused on the joints that work hardest in acrosport: wrists, shoulders, knees and lower back. It gets students ready to bear weight on all fours without discomfort.

How to play

1. In pairs, circle wrists with fingers interlaced, then ankles and shoulders, slow at first and then bigger (2 min).
2. On all fours on the mat, rock forward and back loading the hands with fingers pointing forward, sideways and toward the knees (2 min).
3. Bear crawls and crab walks around the gym. On a clap, freeze and hold the position for 5 seconds with a straight back (3 min).
4. Table position (all fours with a flat back): the partner checks with a hand that there is no dip in the lower back and says if the head drops (2 min).
5. Wrap-up: each pair shows another pair its best table and they fix one detail for each other (1 min).

Rules

• Hands go under the shoulders and knees under the hips.
• If a wrist hurts, support on fists or forearms instead.
• No bouncing on the joints: slow, controlled movements.
• Earrings, rings and watches off before starting.

Variations

Adaptations

• Wrist injury: forearm or fist support with a brace and no rocking.
• Limited leg mobility: wrist and shoulder work seated, with hands on a bench.
• Hearing impairment: replace the clap with both arms up, visible from anywhere in the gym.

Learning goals

• Mobilize the joints that bear weight in acrosport.
• Recognize a flat-back table position.
• Know how to adapt hand support when something hurts.

Equipment for a class of 25

• gym mats: 10

Teacher tip

Spend time on finger direction: it protects the wrists later on. The usual mistake is a sagging back in the table; having the partner touch it fixes it right away.

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