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Netball: Ball Balance

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DESCRIPTION

  • 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 

COACHING POINTS

  • Ensure you keep your core tight to help maintain your balance 
  • If you or your partner is struggling pass to their body, so the pass is easier to receive
  • This exercise is used to strengthen and stabilise your ankle and knee joint, as well as overall balance

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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
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
Double Leg Jump with Push | Injury Prevention

Double Leg Jump with Push:

  • Get into pairs 
  • One player will be the worker, who will do the movement, the other will be the one who pushes 
  • Get the worker to stand in front of their partner 
  • The worker will bend their knees and use their arms to jump up straight in the air 
  • Whilst in the air, their partner will gently push them forward 
  • The worker must land their jump balanced and bend their knees to absorb the impact 
  • The worker will then step back into the original position and repeat 
  • Make sure the worker and pusher switch roles

Injury Prevention
One Leg Balance with Partner Push | Injury Prevention

One Leg Balance with Partner Push:

  • Get into pairs 
  • One player will be the worker, resisting the pushing, and the other player will be pusher 
  • The worker will stand directly in front of their partner on one leg 
  • The other player will then gently push the worker in different places making them have to work to maintain balance
  • The worker must resist the pushing and maintain their controlled, balanced position
  • Ensure you switch the worker and pusher 

Injury Prevention
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