Netball: Full Plank Variation

Get into pairs with one ball  One player will be the worker (doing the movement), the other the feeder (passing the ball) The worker will start in a sit up position and the feeder will pass the ball to them  The worker will then complete a sit-up and pass the ball back to the feeder The feeder will then pass the ball back to the worker who will put the ball in front of them and complete a burpee  The worker will pass the ball back to the feeder and get back into the sit up position 

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

Set up 3 cones in the shape of a triangle  Place a 4th cone with a ball on in front of the triangle  The worker will complete a footwork pattern - of their choice or given by the coach  They will then 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

Get a ball and find a space on a wall  Using one hand bounce the ball repeatedly against the wall  Whilst doing this, slowly go down, firstly on to one knee, and then on to both Once on both knees, begin to stand up whilst maintaining your ball control 

Get into pairs with one ball - one player will be the worker and the other the feeder Create the shape of a triangle - you may use 3 cones if you feel more comfortable  The worker will simply use fast footwork to move around the triangle  Once the feeder says 'GO' the worker will turn and drive onto the dropped ball  The worker will retrieve the ball and try to hit a target - this may be set up on a wall for example 

Place down a chair Position yourself in front of the chair with a ball Throw the ball into the air Using a narrow foot base and fast feet, move around the chair Catch the ball back in your original position before its second bounce

Place down a single cone Position yourself in front of the cone with a ball Throw the ball into the air Using a narrow foot base and fast feet, move around the cone Catch the ball back in your original position before its second bounce  

Set up: Full court space, 4 x mini hurdles, 8x short ladders, 10x cones. Players are divided into 2 groups.   Players start at baseline. Two players, from the front of each line begin by jumping over the mini hurdles (set up at right angles to each other). They then run to ladders set up in a cross formation.  Action 1: Forward steps into each square. Action 3: Left turn: Forward steps into each square and backwards to return to the middle.  Action 3: Right turn. Steps in and out of squares both directions to the middle. Action 4: Stright weave with both feet in each square.  Players run towards cones set out in a zig zag formation across the middle third space. Players run from cone to cone in a zig zag direction. The focus is on taking off the outside foot.  Players sprint to the end baseline then turn and sprint back to where they came from.   

Place one leg in front of the other and slightly bend your knees Place the ball between your legs with one hand in front and one behind Release the ball and step forward Quickly switch hand positioning - the hand behind will go in front and vice versa 

Place the ball between your legs with one hand in front and one behind Slightly bend your knees  Release the ball  Quickly switch hand positioning - the hand behind will go in front and vice versa 

Get into pairs, with a ball each and find a space on a wall Both players will pass their ball at the wall at the same time  They will then catch their partners ball - so the balls have switched 

Get into pairs with one ball Stand approximately 2 meters apart  One player will be the worker and the other the feeder  The feeder will pass the ball in at different positions to the worker  The worker will use their reverse hand to control the ball and pass it back to the feeder