Hi Amber,

In terms of getting power in your shoulder passes, this is approximately 60% technique and 40% shoulder strength/power.

I have attached a shoulder pass demonstration from Sportplan that gives you some good coaching points. Like in the drill, a simple passing drill with a partner will be a good place to start! But make sure the technique you practice is right!

You can actually make a lot of drills focussed on the shoulder pass. Just add rules like "there must be at least 3 shoulder passes before each score' or 'shoulder passes only'. Have a look around Sportplan or search for 'shoulder pass' and see what you can find.

In terms of working on strength/power, you could go to the gym and work on those specific muscles. But if you want to be able to perform netball skills powerfully, make sure you don't use really heavy weights and focus on making the movements quick and powerful. Or you could even just do an exercise like push-ups, and try and be really powerful

To really improve your power you need to train consistently though, it won't happen overnight :)

Hope this helps!

 

Shoulder Pass

Description:

*** AUDIO DESCRIPTION ON ***

• Place your throwing hand behind the ball with your fingers spread
• Ensure your arm is creating a right angle 
• Step forward with the opposite leg to your throwing arm and transfer your body weight forward 
• Ensure your pass is flat and direct to your partner - you will accomplish this by fully extending your arm and fingers where you want the ball 

Coaching Points:

• Your elbow should maintain a high position in line with the shoulder
• Upon release, your hand and fingers should be extended and pointing towards the direction  you want the ball to go