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Basketball: Crunches

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Jo, Netball Coach

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These are very short range sit ups with knees bent and feet flat on the floor keeping hands crossed on the chest.

Do not bring your hands behind your head.

Left towards your thighs and lower down until just where the lower back touches the floor and rise again.

Keep constant pressure on the abdominal muscles.

If this is too easy then lift your feet up off the floor.

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Burpees:

Stand, arms above head;

Jump as high as possible, reaching hands as high as possible;

On landing, drop to the pressup position;

Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust);

Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile;

When performing the jump, keep head raised and look forwards, not to the ground.

Fitness

Close-Out Sprint Drill:

Have players lined up either side of the lane. When the whistle is blown the players will sprint out to the cones and do a close-out.

They will then slide to the corner. Once they get to the corner, they will sprint to the half way line. At the half way line they do a defensive slide to the other sideline.

To finish they will back pedal to the free throw line.

Fitness

Coin hand trick:

Start out by placing one penny coin on the back of the hand.

The coin is tossed about 30 centimeters into the air and snatched when it is at eye level.

Move onto 2 coins and then onto 3.

Spend a few minutes on each hand each day.

You will need to spend a bit of time learning to do this at first but once learnt, just spend 2 minutes on each hand each day.

Fitness

Dips:

While sitting in a chair with your hands on the front corners left yourself up and away from the front of the chair.

Slowly lower yourself towards the floor. When you have gone down as low as you can the push yourself up extending your arms.

Do this 15-20 times.

Fitness

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