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Netball: Plank Push - Progression

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Jo, Netball Coach

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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

COACHING POINTS

STRAIGHT ARM PLANK POSITION: Go down to the floor and get in a push up position with your arms straight. Put your arms slightly wider than shoulder width and place your hands directly below your shoulders. Ensure you form a straight line with your body. 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 to improve core stability

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OFTEN USED WITH...

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

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

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

Hip Roll:

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

Injury Prevention

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