HOME Netball Drills Injury Prevention

Netball: Shoulder Mobility - T, W, V

I am currently coaching a senior college team and I have found Sportplan...

Kiri, Coach

Lie flat on your stomach
Slowly raise your chest off the ground
Outstretch your arms
In this position you will then complete the following movement shapes, slowly and with control

'T' - Position your arms straight out to your sides (0.01 in video)
'W' - From the 'T' position bring your elbow in to form a right angle with each arm (0.02 in video)
'V' - From the 'W' position outstretch both arms over your head (0.03 in video)

Ensure you keep your chest up and engage your core/ lower back muscles throughout the practice - if you need a break have a rest and then resume the exercise
Only lift your chest off the ground to the extent you are comfortable with - if you can only slightly lift it off the ground, this is fine, the movement is what matters
This exercise aims to help strengthen and stabilise muscles in the shoulders, upper back, and arms.

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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

Get onto all fours, with both knees and both hands on the floor
Your hands and arms should be under your shoulders
Whilst keeping your arms straight drop your upper back sink slowly into your shoulders
Pause in this position
Slowly push your shoulders and upper back upwards leading the movement from the shoulder socket
Pause in this position
Slowly repeat this cycle

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

Get a resistance band and anchor it to something solid/static - this may be to a post or even get a partner and use their legs
Start on both knees
Place one leg into the resistance band and position it around your ankle -bend your knee and place you foot flat on the floor creating a right angle
Place your hands on your hips
Slowly push your hips forward as you push into the stretch
Slowly return to your original position
Repeat

Injury Prevention

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