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Netball: Burpee Variation

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Julie

DESCRIPTION

Get into pairs with one ball
One player will be the worker (doing the movement), the other the feeder (passing the ball)
The worker will start in a sit up position and the feeder will pass the ball to them
The worker will then complete a sit-up and pass the ball back to the feeder
The feeder will then pass the ball back to the worker who will put the ball in front of them and complete a burpee
The worker will pass the ball back to the feeder and get back into the sit up position

COACHING POINTS

Ensure the worker goes through the full movement of both the sit-up and burpee - do not just rush it
Ensure the feeder times their pass and feeds the ball accurately
You can work for a set time, number or repetitions or challenge your players to see how many repetitions they can do before they tire or in a set time

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OFTEN USED WITH...

Full Plank Variation:

Get into 3's with two balls
One player (the worker) will get into a plank position
The other two players will be the feeders, they will stand either side of the worker - approximately 1-2 meters away
The worker will begin by holding a normal front plank position
However, they will then move their body weight onto one arm and receive the ball from the feeder

DIY Drills

Partner Side Plank - Ball Handling:

Get into pairs with one ball
One player (the worker) will get into a side plank position
The other player will be the feeder
Whilst the worker holds the side plank position the feeder will pass the ball to the workers free hand

DIY Drills

Agility and Accuracy - Progression:

Place 2 cones on the ground, diagonal from each other - approximately 1 meter apart
Place a 3rd cone with a ball on in front of these cones - approximately 2-3 meters away
Your players will use a small foot base to move around the cones, ensuring they do not contact the cones
When someone says 'Go' or after a certain time the worker will drive hard towards the cone with the ball, pick up the ball and hit a certain target - this may be a brick on the wall for example

DIY Drills

Catch pivot and pass relay:

The starting player passes the ball to the player moving towards the ball from the opposite group.

The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot onto their 1st landing foot to pass the ball back the player on the side where they started.

Exercise reverses in the other direction.

Footwork

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