Netball: Partner Plank

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

DESCRIPTION

  • 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 

COACHING POINTS

  • The player on top must ensure they maintain a strong core position - do not let your back or glutes drop 
  • Both players should have extended straight arms 
  • Keep the movement slow and controlled
  • This exercise aims to improve the stability of your core as well as mobilising your spine

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