Stage 1 Elbow Rehab (non weightbearing )

1. Stage 1 Elbow Rehab (non weightbearing) Wrist curls in elbow flexion and extension, palm up, palm down and thumb up. Wrist ulnar deviation (towards little finger side of wrist) in elbow extension Wrist ulnar deviation in elbow flexion Wrist risotto; put your whole fist into a tub of rice. Repeat circles clockwise and anticlockwise.

2. Stage 1 Elbow Rehab Triceps in supine; lower a weight in both hands towards your head. Keep your elbow stable as you straighten. Forearm rotations; control the elbow position (head of radius) as you rotate a weight in your hand. Triceps strength work; from an overhead position, do very small movements using slight elbow flexion. Also perform larger amplitude, through-range triceps strength work. Bicep curls – work on short amplitude repetitions at different parts of the range as well as through-range work.

3. Stage 2 Elbow Rehab (partial weightbearing) All fours stability work. Take care with elbow posture – elbow creases face each other and hands are partially turned inwards. Maintain this position as you lift one hand at a time. Add a balance mat when you can achieve this well. Stability work on mat with increased weightbearing off box. Move forward off the box to make this more difficult. Take care with elbow and hand position. Tricep dips in partial weightbearing. As you bend your elbows, they should point backwards, not out to the side. Move your feet away to make this more difficult. Chin ups partial weightbearing; front and reverse grip. Full range and partial range. Body blade – at this stage always with your arm at your side – front grip, reverse grip and neutral.

4. Stage 3 Elbow Rehab (Full weightbearing) Body blade – arm slightly elevated. Front grip, reverse and neutral. Chin ups on high bar; full and partial range, front and reverse grip. Handstand balance work against wall. Focus on your hand and elbow posture (elbow creases face together, fingers pointing slightly inwards) Try this with your eyes closed. Rotations in all fours. Progress this to off a box when able. Wrist rotations; these need to be done in elbow flexion and extension. Progress from light weight to heavier weight and stick. Teach the athlete to hold the elbow crease stable as they rotate the wrist (helps the supinator muscle to support the elbow) Hang in eagle grip. Add slight swinging to progress.

5. Stage 4 Elbow Rehab (add rotation) Handstand perturbations; maintain a stable position as a team-mate gently pushes you from all directions. Medicine ball squat throws; squat and push ball upwards as high as you can. Rotations off a box; maintain effective elbow posture as you rotate the opposite shoulder and body over it. Medicine ball overhead dips – fast and slow reps Plank rotations; turn fingers slightly inwards and push up through shoulder and scapula. One arm handstands on a wall – focus on balance and upper limb posture.

6. Stage 5 Elbow Rehab (plyometrics and dynamic skills) Wall plyos; hand on wall (fingers slightly inwards), push back and away from wall. Land in the same position and keep elbow straight as you absorb the shock with your shoulder blade. Do this off a box to progress. Kneeling drop and catch; land with fingers facing slightly inwards, bend elbows and keep trunk stable. Push up again. Cartwheels, round-offs. Focus on elbow posture and hand position. Eyes closed and open. Handstand balance – good posture, eyes closed, add balance mat. Medicine ball throw and catch; in lying and standing. Body blade overhead.