These exercises are designed specifically to build control and speed for both the hands and feet. When working on the hand exercises , pay close attention to technique. Concentrate on getting big, full strokes. To get the most benefit out of these exercises, mimic the action of knocking on a door or playing with a yo-yo. (This is technique is roughly the MOELLER Method.) By doing so you will be stretching out and building your muscles as well as using less energy!

Also, I recommend practicing these exercises atleast 15 minutes a day.

Please email me with any questions or comments.

EXERCISE 1

(A) RRRR RRRR RLRL RLRL RLRL RLRL RRRR RRRR RLRL RLRL RLRL R

LLLL LLLL LRLR LRLR LRLR LRLR LLLL LLLL LRLR LRLR LRLR L

(B) RRRR RRRR RLRR LRLL RLRR LRLL RRRR RRRR RLRR LRLL RLRR L

LLLL LLLL LRLL RLRR LRLL RLRR LLLL LLLL LRLL RLRR LRLL R

(C) RLRR LRLL RLRR LRLL RLRR LRLL RLRR LRLL RLRR LRLL RLRR L

(D) RLRL RLRL RRLL RRLL RRLL RRLL RLRL RLRL RRLL RRLL RRLL R

LRLR LRLR LLRR LLRR LLRR LLRR LRLR LRLR LLRR LLRR LLRR L

(E) RRLL RRLL RRLL RRLL RRLL RRLL RRLL RRLL RRLL RRLL RRLL R

LLRR LLRR LLRR LLRR LLRR LLRR LLRR LLRR LLRR LLRR LLRR L

 

EXERCISE 2

(A) RLRLRL RL RLRLRL RL RLRLRL RLRLRL RLRL

(B) RLRLRR LR LRLRLL RL RLRLRR LRLRLL RLRL

(C) RLRLRR LR LRLRLL RL RLRLRR LRLRLL RLRR

LRLRLL RL RLRLRR LR LRLRLL RLRLRR LRLL

(D) RRLLRR LR LLRRLL RL RRLLRR LLRRLL RLRL

LLRRLL RL RRLLRR LR LLRRLL RRLLRR LRLR

 

EXERCISE 3

 

 

 

 

(A) Hand Pattern: RLRL RLRL RLRL RLRL

Foot Pattern: R L R L R L R L

(B) Hand Pattern: RRLL RRLL RRLL RRLL

Foot Pattern: R L R L R L R L

(C) Hand Pattern: RLRL RLRL RLRL RLRL

Foot Pattern: R R L L R R L L

(D) Hand Pattern: RLRR LRLL RLRR LRLL

Foot Pattern: R L R L R L R L

(E) Hand Pattern: RLRL RLRL RLRL RLRL

Foot Pattern: R L R R L R L L