Netball: Plank Push - Progression

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DESCRIPTION

  • 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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