Netball Drill Demonstration


  • Start in a press up position 
  • Bring one leg up towards your chest 
  • With this leg try to form a right angle, or as close as you can get - you may need to use one hand to move your foot to help you get into this position 
  • Extend your arms 
  • Push your hips down into the ground - this will help increase the stretch 
  • Bring your chest up and look forward 
  • Hold this position for 20 seconds 
  • Rest
  • Repeat with the other leg

Coaching points

  • Only go as far as your body will allow - if the movement hurts too much, lower your chest or lessen the angle on your leg (bringing the foot closer to your pelvis)
  • This helps to improve hip mobility and range of motion

Drill tags: hip, hip mobility, injury prevention, strength

Hip MobilityInjury PreventionNetball Drills Coaching