Ankle Weights

Dr. David Tilley:

To start, I’m aware this is a another controversial topic in gymnastics. I have spent quite a long time organizing my thoughts and how to present them in a positive, constructive article. As a younger coach I used to do a ton of ankle weight work, but have changed my approach quite a bit in the last few years. I hope to outline the reasons why I don’t use ankle weights based of the research and literature I’ve read, as well as the increase in hip related injuries I have treated gymnastics patients for lately. Then rather than only being a “negative Nancy”, I’ll offer alternative ideas as to what I do in practice for improving hip strength, power, and skill development.

Read his thoughts.

I've never really used ankle weights; and have consciously been turned away from them for the past few years, in part from reading discussions at the Chalk Bucket Forum and with the advocacy of therabands as an alternative.