HOME Netball Drills Injury Prevention

Netball: Hip Roll

Thank you, what a brilliant site. Our team uses many of these effective...

Debbie

DESCRIPTION

With a foam roller, lie on your front in a front plank position, with your forearms on the ground
Place the roller under one hip and with this leg extended
Bend the free leg (leg with no foam roller) up to form a near right angle to use as an anchor
Using the anchored leg to guide the movement, slowly move your body forwards and back so the hip rolls over the foam roller
To get a deeper stretch, change your hip positioning to get the pressure from the foam roller into different areas of your hip joint, or put more of your body weight onto the foam roller (less weight on the anchored leg)
Ensure you do both sides

COACHING POINTS

Maintain a solid plank position - ensuring your elbows are bent at 90 degrees and both forearms are resting on the floor. Your elbows should be directly under your shoulders and your body should form a straight line. Keep your legs straight but don’t lock the knees and make sure your pelvis is in a neutral position
This exercise focuses on loosening tight muscles and releasing the tension in your hip.

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OFTEN USED WITH...

Partner Plank:

Get into pairs
One player will lie flat on the floor
The other player will straddle their partner and put their hands on their partners ankles
The player on their floor will put up their hands ready to catch their partners legs
They player on top will place one leg at a time in their partners hand
Once both players are ready the bottom player can count down '3,2,1, up'
On 'up' the player on top will lift their bottom into the air and fold at the hips and go into a 'downward dog' yoga position
At the same time the player on the bottom will do a sit up, ensuring they keep their arms extended and then slowly lower back down
Both players will then slowly reset and go again

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

Plank Push - Progression:

Get into pairs
One player will get into a straight armed plank position
The other player will gentle push the player in the plank in different places
The player in the plank must resist these pushes and maintain their solid plank position

Injury Prevention

Plank Push - Progression 2:

Get into pairs
One player will get into a straight armed plank position and take one leg off the ground
The other player will gently push the player in the plank in different places
The player in the plank must resist these pushes and maintain their solid plank position
The player in the plank will then switch legs

Injury Prevention

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