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Netball: Plank Push - Progression 2

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Kiri, Coach

DESCRIPTION

Get into pairs
One player will get into a straight armed plank position and take one leg off the ground
The other player will gently push the player in the plank in different places
The player in the plank must resist these pushes and maintain their solid plank position
The player in the plank will then switch legs

COACHING POINTS

STRAIGHT ARM PLANK POSITION: Go down to the floor and get in a push up position with your arms straight. Put your arms slightly wider than shoulder width and place your hands directly below your shoulders. Ensure you form a straight line with your body. Keep your legs straight but don’t lock the knees and make sure your pelvis is in a neutral position. Squeeze your glutes and engage your core. Your feet can be together or shoulder width apart, however only your toes should be touching the floor
The player doing the pushing can decide how hard they push depending on how well their partner is resisting - if they are resisting well push slightly harder
NOTE: Do not push hard down on their lower back as this can cause injury
This exercise is focused on improving the players abdominal/core strength

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OFTEN USED WITH...

Partner Plank:

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

One Leg Balance with Partner Push:

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

Injury Prevention

Plank Stack:

Get into pairs with 1 ball
One player will get into a normal plank position
The other player, will form a side plank on their partner
The player on top will put the ball in their free hand and pass it against the wall
They will catch it off the wall with the same hand
Make sure you switch sides but also switch roles

Injury Prevention

Plank Push - Progression:

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

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