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Netball: Superman

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Debbie

DESCRIPTION

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

COACHING POINTS

Keep the movement slow and controlled
If you cannot go to full extension, stay within your range so that you do not experience any pain
Try to maintain a neutral position, with your back flat and core engaged- do not dip/ curve your back
This exercise aims to improve core stability and to build lower back strength

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OFTEN USED WITH...

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 Ankle Stability:

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

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

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

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