Netball: Plank Push

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

DESCRIPTION

  • Get into pairs 
  • One player will form a normal 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 

COACHING POINTS

  • PLANK POSITION: The player in the plank position should ensure their 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. Squeeze your glutes and engage your core. Your feet can be together or shoulder width apart, however only your toes should be touching the floor 
  • The player doing the pushing can decide how hard they push depending on how well their partner is resisting - if they are resisting well push slightly harder 
  • NOTE: Do not push hard down on their lower back as this can cause injury 
  • This exercise is used for improving core stability and strength

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