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Netball: Side Plank Pushes

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Jo, Netball 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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OFTEN USED WITH...

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

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

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

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