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Netball: Shoulder Mobility with Exercise Ball

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Jo, Netball Coach

DESCRIPTION

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

COACHING POINTS

Ensure the movement is slow and controlled - take your time
Keep your core engaged
Using the exercise ball aims to help strengthen and stabilise muscles in the shoulders, upper back, and arms and increase shoulder mobility.

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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

Plank Stack:

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

Injury Prevention

Plank Push - Progression:

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

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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