Netball: Plank Push - Progression

Lie flat on your stomach  Slowly raise your chest off the ground  Outstretch your arms  In this position you will then complete the following movement shapes, slowly and with control  'T' - Position your arms straight out to your sides (0.01 in video) 'W' - From the 'T' position bring your elbow in to form a right angle with each arm (0.02 in video) 'V' - From the 'W' position outstretch both arms over your head (0.03 in video) Repeat this pattern 

Get onto all fours, with both knees and both hands on the floor  Your hands and arms should be under your shoulders Whilst keeping your arms straight drop your upper back  sink slowly into your shoulders Pause in this position Slowly push your shoulders and upper back upwards leading the movement from the shoulder socket Pause in this position  Slowly repeat this cycle

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 

Get a resistance band and anchor it to something solid/static - this may be to a post or even get a partner and use their legs Start on both knees  Place one leg into the resistance band and position it around your ankle -bend your knee and place you foot flat on the floor creating a right angle   Place your hands on your hips Slowly push your hips forward as you push into the stretch  Slowly return to your original position  Repeat 

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 

Stand facing forward  Bring your arms up towards your face, creating a right angle with each arm  Place a small resistance band over both wrists  Whilst maintaining this position, slowly raise your arms up above your head and back down Ensure your maintain tension on the band 

*AUDIO DESCRIPTION ON* 10 fitness exercises with a Christmas theme: C - Criss-cross squats. H - Handstand R - Running continuosly  I - In and out press-ups S - Scissor crunches T - Tag-team burpies M - M-shape runs A - Ab cycle S - Sprint and walk ! - Explosive star jumps

Lie flat on your back Bring both of your knees up towards your chest to form a right angle with each leg  Bring both arms straight into the air in line with your shoulders  Slowly straighten one leg, whilst keeping the other in the 90 degree position  At the same time, slowly move the opposite arm to the leg you have chosen backward over your head whilst maintaining this straight position - but do not put your leg on the floor, only hover Bring both the straightened leg and arm back to your original position  Switch over to move the other leg and other arm  Bring them back to the neutral starting position  Repeat  

Get into pairs  One player will be the worker, who will do the movement, the other will be the one who pushes  Get the worker to stand in front of their partner  The worker will bend their knees and use their arms to jump up straight in the air  Whilst in the air, their partner will gently push them forward  The worker must land their jump balanced and bend their knees to absorb the impact  The worker will then step back into the original position and repeat  Make sure the worker and pusher switch roles

Start lying on your back with both legs bent and feet flat on the floor  Cross your arms over your chest Straighten one leg from the knee so that it is now raised from the ground and at about a 45 degree angle Push your hips up using your bent leg, whilst keeping the straight leg in the air  Tense your glutes as you raise your hips Pause at the top  Slowly return to the ground and go up again 

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

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

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 

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 

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 

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 

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 

Get into pairs with 1 ball  One player will get into a normal plank position  The other player, will form a side plank on their partner  The player on top will put the ball in their free hand and pass it against the wall They will catch it off the wall with the same hand  Make sure you switch sides but also switch roles

Step into a small resistance band and place it around your legs, just under your knees  Spread your legs shoulder width apart so there is tension on the band  Slightly bend your legs and make sure your head, hips and knees are all facing forwards Step laterally with one leg leading Bring your other leg in but make sure your legs stay shoulder width apart  Repeat- you can move along a line to ensure you remain facing forward. Switch with the opposite leg leading moving in the other direction

Get an exercise ball  Get down onto your knees and place your elbows and forearms on the exercise ball  Slowly use your elbows and forearms to push the exercise ball away  Whilst doing this, sink down into your shoulders to increase the movement  Pause Again, using your elbows and forearms pull the exercise ball back in  Repeat