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Netball: Single Leg Jump Turn

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Jo, Netball Coach

DESCRIPTION

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

COACHING POINTS

Ensure you are balanced before attempting to jump and turn
Upon landing, ensure a soft landing by bending your knee to absorb the impact
This exercise aims to enhance your players landing technique to improve their ankle stability as well as knee stability when absorbing force from jumping

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OFTEN USED WITH...

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

Shoulder Mobility - T, W, V:

Lie flat on your stomach
Slowly raise your chest off the ground
Outstretch your arms
In this position you will then complete the following movement shapes, slowly and with control

'T' - Position your arms straight out to your sides (0.01 in video)
'W' - From the 'T' position bring your elbow in to form a right angle with each arm (0.02 in video)
'V' - From the 'W' position outstretch both arms over your head (0.03 in video)

Repeat this pattern

Injury Prevention

Shoulder Mobility:

Get onto all fours, with both knees and both hands on the floor
Your hands and arms should be under your shoulders
Whilst keeping your arms straight drop your upper back sink slowly into your shoulders
Pause in this position
Slowly push your shoulders and upper back upwards leading the movement from the shoulder socket
Pause in this position
Slowly repeat this cycle

Injury Prevention

Deadbug:

Lie flat on your back
Bring both of your knees up towards your chest to form a right angle with each leg
Bring both arms straight into the air in line with your shoulders
Slowly straighten one leg, whilst keeping the other in the 90 degree position
At the same time, slowly move the opposite arm to the leg you have chosen backward over your head whilst maintaining this straight position - but do not put your leg on the floor, only hover
Bring both the straightened leg and arm back to your original position
Switch over to move the other leg and other arm
Bring them back to the neutral starting position
Repeat

Injury Prevention

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