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Netball: One Leg Balance with Partner Push

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Jo, Netball Coach

Get into pairs
One player will be the worker, resisting the pushing, and the other player will be pusher
The worker will stand directly in front of their partner on one leg
The other player will then gently push the worker in different places making them have to work to maintain balance
The worker must resist the pushing and maintain their controlled, balanced position
Ensure you switch the worker and pusher

Do not push the worker too hard. If they are finding it too easy you may push a little more, however if they are struggling to maintain balance and have to put their other foot down, push slightly less
The worker should slightly bend their standing leg and maintain a tight core to help keep their balance
This exercise focuses on ankle and knee stability to test their strength to resist force

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Injury Prevention

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

Get into pairs
One player will get into a straight armed plank position
The other player will gentle push the player in the plank in different places
The player in the plank must resist these pushes and maintain their solid plank position

Injury Prevention

Get into pairs
One player will lie flat on the floor
The other player will straddle their partner and put their hands on their partners ankles
The player on their floor will put up their hands ready to catch their partners legs
They player on top will place one leg at a time in their partners hand
Once both players are ready the bottom player can count down '3,2,1, up'
On 'up' the player on top will lift their bottom into the air and fold at the hips and go into a 'downward dog' yoga position
At the same time the player on the bottom will do a sit up, ensuring they keep their arms extended and then slowly lower back down
Both players will then slowly reset and go again

Injury Prevention

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