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Netball: Hip Mobility

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Donna, Coach

Start in a press up position
Bring one leg up towards your chest
With this leg try to form a right angle, or as close as you can get - you may need to use one hand to move your foot to help you get into this position
Extend your arms
Push your hips down into the ground - this will help increase the stretch
Bring your chest up and look forward
Hold this position for 20 seconds
Rest
Repeat with the other leg

Only go as far as your body will allow - if the movement hurts too much, lower your chest or lessen the angle on your leg (bringing the foot closer to your pelvis)
This helps to improve hip mobility and range of motion

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OFTEN USED WITH...

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

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

Start lying on your back with both legs bent and feet flat on the floor
Cross your arms over your chest
Straighten one leg from the knee so that it is now raised from the ground and at about a 45 degree angle
Push your hips up using your bent leg, whilst keeping the straight leg in the air
Tense your glutes as you raise your hips
Pause at the top
Slowly return to the ground and go up again

Injury Prevention