Netball: Plank Stack

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Jo, Netball Coach

DESCRIPTION

  • 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

COACHING POINTS

  • Position your side plank so your legs are between your partners lower back and glutes
  • Ensure the top player is approximately 1-2 meters away from the wall - depending on how much they wish to challenge themselves, the further away the harder
  • Make sure both players have a good core position - if one person is struggling take a break
  1. PLANK - Ensure 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. Your feet can be together or shoulder width apart, however only your toes should be touching the floor. When your partner puts their legs on you stay firm, do not let your back and glutes drop
  2. SIDE PLANK - Lie on the floor on your side, with the elbow that is touching the ground directly beneath your shoulder. Ensure your body is in a straight line. Slowly lift the hip that is touching the floor off the ground. Maintain this high hip position for the duration of the exercise

    This exercise helps to strengthen and stability your core as well as improving shoulder mobility and control

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