Netball: Side Plank Pushes

I am currently coaching a senior college team and I have found Sportplan...
Kiri, Coach

DESCRIPTION

  • Get into a pair 
  • One person will be the worker, in the side plank position, and the other will be the pusher
  • The worker will get into a side plank position with their hand on their hip
  • Their partner will gently push different parts of their body - for example push down on their hip, gentle push their shoulders etc. 
  • The worker must resist these pushes 
  • Ensure the worker swaps side 
  • Ensure the worker and the pusher swap roles

COACHING POINTS

  • 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 forming 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
  • 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 
  • This exercise is used for improving core stability and strength

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