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Netball: Deadbug

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Debbie

DESCRIPTION

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

COACHING POINTS

Ensure your maintain a good 90 degree angle on your legs
Go to the extent you are comfortable with, if you cannot bring your leg all the way down or arm all the way back, stay within your range
Ensure you move the opposite arm and leg at the same time - for example if you move your left leg, you will move your right arm at the same time
Make sure the movement is slow and controlled
This exercise aims to improve the player's core stability

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OFTEN USED WITH...

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:

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:

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

'T' - Position your arms straight out to your sides (0.01 in video)
'W' - From the 'T' position bring your elbow in to form a right angle with each arm (0.02 in video)
'V' - From the 'W' position outstretch both arms over your head (0.03 in video)

Repeat this pattern

Injury Prevention

Glute Bridge:

Start lying on your back with both legs bent and feet flat on the floor
Cross your arms over your chest
Straighten one leg from the knee so that it is now raised from the ground and at about a 45 degree angle
Push your hips up using your bent leg, whilst keeping the straight leg in the air
Tense your glutes as you raise your hips
Pause at the top
Slowly return to the ground and go up again

Injury Prevention

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