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Netball: Double Leg Jump with Push

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Jo, Netball Coach

DESCRIPTION

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

COACHING POINTS

Get the worker to jump as high as possible to imitate going for an high ball or interception
The pusher must not push too hard, only enough to put the worker off balance so they can practice their landing
This practice also helps stimulate the feeling of getting contacted whilst competing for a ball with the opposition and therefore will help the worker land safely and prevent injury
This exercise tests your knee stability and core stabilisation

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OFTEN USED WITH...

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

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

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

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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