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Netball: One Leg Balance with Partner Push

I am currently coaching a senior college team and I have found Sportplan...
Kiri, Coach

DESCRIPTION

  • 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 

COACHING POINTS

  • Do not push the worker too hard. If they are finding it too easy you may push a little more, however if they are struggling to maintain balance and have to put their other foot down, push slightly less 
  • The worker should slightly bend their standing leg and maintain a tight core to help keep their balance
  • This exercise focuses on ankle and knee stability to test their strength to resist force

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OFTEN USED WITH...
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
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
Plank Push - Progression | 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
Partner Plank | Injury Prevention

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
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