Contact Help center
Netball Netball
HOME Netball Drills Injury Prevention

Netball: Band Tension - Arms

Sportplan is fantastic with all the various drills for every area...
Julie

DESCRIPTION

  • Stand facing forward 
  • Bring your arms up towards your face, creating a right angle with each arm 
  • Place a small resistance band over both wrists 
  • Whilst maintaining this position, slowly raise your arms up above your head and back down
  • Ensure your maintain tension on the band 

COACHING POINTS

  • Keep the movement slow and controlled
  • Do not go too far above your head, maintain the 90 degree arm positioning 
  • This exercise is aimed at strengthening the muscles surrounding your shoulder joints

READ MORE
READ LESS
OFTEN USED WITH...
Ankle Stability with Band | Injury Prevention

Ankle Stability with Band:

  • 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 

Injury Prevention
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
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
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
2050868
1002

SIGN UP NOW FOR FREE

  • search our library of 700+ netball drills
  • create professional netball coaching plans
  • or access our tried and tested netball plans
STAY CONNECTED

in more ways than one

sportplan_netball
MORE Injury Prevention DRILLS
/drills/ Netball/ Injury-Prevention /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

  • search our library of 700+ netball drills
  • create your own professional coaching plans
  • or access our tried and tested plans
STAY CONNECTED

in more ways than one

sportplan_netball
LATEST FROM THE BLOG
Set Yourself Up For Success This Year

Set Yourself Up For Success This Year

Create a resolution to develop your coaching confidence by seizing the opportunity to discover new drills, turn ideas into action and seek advice from the coaching community.

December 31st, 2023
|
Archie Dunnill
Should Aaron Smith's World Cup Final try have stood?

Should Aaron Smith's World Cup Final try have stood?

World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.

November 14th, 2023
|
Archie Dunnill
Sportplan Spotlight: Vary Your Sessions

Sportplan Spotlight: Vary Your Sessions

"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."

January 25th, 2023
|
Archie Dunnill
VISIT THE BLOG TO READ MORE
Netball DRILL CATEGORIES
Ball skills Drills Basic attack Drills Basic defence Drills Decision making Drills Footwork Drills Getting free Drills Group practices Drills Interception Drills Movement Drills Passing Drills Player Roles Drills Rebounding Drills Shooting Drills Small games Wall drills Warm ups Drills Zone defence Drills
1 2 3

Sportplan App

Give it a try - it's better in the app

SPORTPLAN USES COOKIES

Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

Privacy Policy
We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.


Cookies
Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

More info
Netball POPULAR SEARCH TERMS
back line passes bounce pass centre pass centre pass options chest pass defence defending drills dodging dodging drills driving drills fitness fitness drills footwork fun games getting free high 5 lesson plans netball passing passing drills session plans set play set plays shooting space/movement drills netball warm up warm up drills warm up games warm ups zone defence
YOUR SESSION IS STARTING SOON... Join the worlds largest netball coaching resource for 700+ drills and pro tools to make coaching easy.
LET'S DO IT