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Netball: Single Leg Ankle Stability

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Jo, Netball Coach

DESCRIPTION

  • Find a single line 
  • Stand facing forward on one one leg - ensure the leg you are standing on is straight on the line 
  • Slightly bend your leg and use your arms to jump forward - try to stay on the line 
  • Bend your knee upon landing to absorb the impact 
  • Pause and regain your original position 
  • Repeat
  • Make sure you repeat on the other leg

COACHING POINTS

  • Only jump forward as far as you can to ensure a controlled landing 
  • If you are struggling to stay on the line or maintain your balance, do not jump as far forward. The most important thing is to maintain control and balance
  • This exercise is used to strengthen and stabilise your ankle and knee joint

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Single Leg Ankle Stability - Progression | Injury Prevention

Single Leg Ankle Stability - Progression:

  • Find a single line and stand to one side of it 
  • Ensure you are facing forward on one leg
  • Slightly bend your leg and use your arms to jump forward and  across the line 
  • Bend your knee upon landing to absorb the impact
  • Pause and regain your original position
  • Repeat
  • Make sure you repeat on the other leg

Injury Prevention
Single Leg Jump Turn | Injury Prevention

Single Leg Jump Turn:

  • Start on one leg facing forward 
  • Slightly bend your knee of the leg on the ground 
  • Jump and turn 90 degrees, in the direction of the standing leg, using your hips to twist your body
  • Land softly with a bend in the knee on the same leg you took off from 
  • Return to your starting position and repeat 
  • Ensure you practiced on both legs 

Injury Prevention
Superman | Injury Prevention

Superman:

  • Get into a poisition with both knees and both hands on the floor 
  • Your hands and arms should be under your shoulders
  • Slowly lift one leg and extend it straight backwards
  • At the same time, lift the opposite arm off the ground and extend it forward 
  • Pause at full extension 
  • Slowly bring both your arm and leg back to your original, neutral position 
  • Switch legs and arms
  • Repeat 

Injury Prevention
Ball Balance | Injury Prevention

Ball Balance:

  • Get into pairs with one ball 
  • Stand directly facing each other approximately 1 meter apart
  • Both stand one one leg (it can be either leg) and slightly bend your knee 
  • Pass the ball between you 
  • You can test your partner by throwing them high, low, out to the side etc. 
  • Swap legs 

Injury Prevention
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