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Netball: Ankle Stability with Band

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Donna, Coach

DESCRIPTION

  • Get a resistance band and anchor it to something solid/static - this may be to a post or even get a partner and use their legs
  • Start on both knees 
  • Place one leg into the resistance band and position it around your ankle -bend your knee and place you foot flat on the floor creating a right angle  
  • Place your hands on your hips
  • Slowly push your hips forward as you push into the stretch 
  • Slowly return to your original position 
  • Repeat 

COACHING POINTS

  • Ensure you maintain an upright position 
  • Keep the movement slow and controlled
  • This exercise is used to strengthen and stabilise your ankle joint

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OFTEN USED WITH...
Single Leg Jump Turn | Injury Prevention

Single Leg Jump Turn:

  • Start on one leg facing forward 
  • Slightly bend your knee of the leg on the ground 
  • Jump and turn 90 degrees, in the direction of the standing leg, using your hips to twist your body
  • Land softly with a bend in the knee on the same leg you took off from 
  • Return to your starting position and repeat 
  • Ensure you practiced on both legs 

Injury Prevention
Shoulder Mobility - T, W, V | Injury Prevention

Shoulder Mobility - T, W, V:

  • Lie flat on your stomach 
  • Slowly raise your chest off the ground 
  • Outstretch your arms 
  • In this position you will then complete the following movement shapes, slowly and with control 
  1. 'T' - Position your arms straight out to your sides (0.01 in video)
  2. 'W' - From the 'T' position bring your elbow in to form a right angle with each arm (0.02 in video)
  3. 'V' - From the 'W' position outstretch both arms over your head (0.03 in video)
  • Repeat this pattern 

Injury Prevention
Ball Balance | Injury Prevention

Ball Balance:

  • Get into pairs with one ball 
  • Stand directly facing each other approximately 1 meter apart
  • Both stand one one leg (it can be either leg) and slightly bend your knee 
  • Pass the ball between you 
  • You can test your partner by throwing them high, low, out to the side etc. 
  • Swap legs 

Injury Prevention
Deadbug | Injury Prevention

Deadbug:

  • Lie flat on your back
  • Bring both of your knees up towards your chest to form a right angle with each leg 
  • Bring both arms straight into the air in line with your shoulders 
  • Slowly straighten one leg, whilst keeping the other in the 90 degree position 
  • At the same time, slowly move the opposite arm to the leg you have chosen backward over your head whilst maintaining this straight position - but do not put your leg on the floor, only hover
  • Bring both the straightened leg and arm back to your original position 
  • Switch over to move the other leg and other arm 
  • Bring them back to the neutral starting position 
  • Repeat  

Injury Prevention
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