Wrist Resistance Training Improves Motor Control and Strength, by Chue. E., Kim. Y.S., Hill. G., Kim. Y.H., Kim, C.K., & Shim. J.K., in the Journal of Strength & Conditioning Research (2017).

Abstract: https://www.ncbi.nlm.nih.gov/pubmed/28759532


Background

The muscles of the forearm provide muscular tension to the long tendons in the fingers. Improving forearm and finger strength can improve a Goalkeepers defensive and offensive ball handling actions and decrease the risk of injury (1).


Objective

To investigate the effects of a 6-week resistance strength-training programme on isometric torque control and isokinetic torque strength of the wrist joint in 19 subjects (24.1 years) randomly assigned to either wrist training or a control of no strength training.

Measurement: Training Protocol: The training group performed wrist strengthening exercises in 6 different positions (flexion, extension, pronation, supination, radial deviation and ulnar deviation) for 3 sessions per week for 6-weeks at 70% of 1RM. A progressive increase in volume was utilised with 3-5 reps for weeks 1-2, 6-8 reps for weeks 3-4 and 8-10 reps for weeks 5-6.


Assessment


What happened?

Isometric torque control was significantly reduced (root-square-mean error) in comparison to the control group. Significance was achieved after just 2 weeks of strength training and continued to improve through out the intervention.

Maximum isokinetic concentric torque significantly increased in comparison to the control group. Significance was achieved after 4 weeks of strength training and continued to improve through out the intervention.


Conclusion

The resistance-training group showed a significant improvement in wrist motor control and strength.


Practical Application

Based on the results of this paper, wrist motor control and strength can be significantly improved with strength training in a relatively short period of time and therefore should be incorporated into a goalkeepers training programme to improve defensive and offensive actions whilst simultaneously reducing the risk of wrist injury.


References

1. Jaworski, C.A., Krause, M., & Brown, J. (2010). Rehabilitation of the wrist and hand following sports injury. , 61-80.
2. Chu, E., kim.Y.S., Hill, G., Kim, Y.H., Kim, C.K., & Shim, J.K. (2017). Wrist resistance training improves motor control and strength.(Epub ahead of print).