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Netball: Plank Stack

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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

Position your side plank so your legs are between your partners lower back and glutes
Ensure the top player is approximately 1-2 meters away from the wall - depending on how much they wish to challenge themselves, the further away the harder
Make sure both players have a good core position - if one person is struggling take a break

PLANK - Ensure elbows are bent at 90 degrees and both forearms are resting on the floor. Your elbows should be directly under your shoulders and your body should form a straight line. Your feet can be together or shoulder width apart, however only your toes should be touching the floor. When your partner puts their legs on you stay firm, do not let your back and glutes drop
SIDE PLANK - Lie on the floor on your side, with the elbow that is touching the ground directly beneath your shoulder. Ensure your body is in a straight line. Slowly lift the hip that is touching the floor off the ground. Maintain this high hip position for the duration of the exercise

This exercise helps to strengthen and stability your core as well as improving shoulder mobility and control

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OFTEN USED WITH...

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

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

Injury Prevention

Get into a pair
One person will be the worker, in the side plank position, and the other will be the pusher
The worker will get into a side plank position with their hand on their hip
Their partner will gently push different parts of their body - for example push down on their hip, gentle push their shoulders etc.
The worker must resist these pushes
Ensure the worker swaps side
Ensure the worker and the pusher swap roles

Injury Prevention

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

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