Netball: Full Plank Variation

Develop your player's ability to consistently execute and deliver accurate, powerful passes throughout the duration of a game.

• 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 

• 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 

• 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

• Place down a chair
• Position yourself in front of the chair with a ball
• Throw the ball into the air
• Using a narrow foot base and fast feet, move around the chair
• Catch the ball back in your original position before its second bounce