Netball: Burpee Variation

• Get into 3's with two balls 
• One player (the worker) will get into a plank position 
• The other two players will be the feeders, they will stand either side of the worker - approximately 1-2 meters away 
• The worker will begin by holding a normal front plank position
• However, they will then move their body weight onto one arm and receive the ball from the feeder 

• Get into pairs with one ball
• One player (the worker) will get into a side plank position 
• The other player will be the feeder 
• Whilst the worker holds the side plank position the feeder will pass the ball to the workers free hand 

• Place 2 cones on the ground, diagonal from each other - approximately 1 meter apart 
• Place a 3rd cone with a ball on in front of these cones - approximately 2-3 meters away
• Your players will use a small foot base to move around the cones, ensuring they do not contact the cones 
• When someone says 'Go' or after a certain time the worker will drive hard towards the cone with the ball, pick up the ball and hit a certain target - this may be a brick on the wall for example

The starting player passes the ball to the player moving towards the ball from the opposite group.

The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot onto their 1st landing foot to pass the ball back the player on the side where they started.

Exercise reverses in the other direction.