Contact Help center
Netball Netball
HOME Netball Drills Injury Prevention

Netball: Ball Balance

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

DESCRIPTION

  • Get into pairs with one ball 
  • Stand directly facing each other approximately 1 meter apart
  • Both stand one one leg (it can be either leg) and slightly bend your knee 
  • Pass the ball between you 
  • You can test your partner by throwing them high, low, out to the side etc. 
  • Swap legs 

COACHING POINTS

  • Ensure you keep your core tight to help maintain your balance 
  • If you or your partner is struggling pass to their body, so the pass is easier to receive
  • This exercise is used to strengthen and stabilise your ankle and knee joint, as well as overall balance

READ MORE
READ LESS
OFTEN USED WITH...
Single Leg Jump Turn | Injury Prevention

Single Leg Jump Turn:

  • 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
Deadbug | Injury Prevention

Deadbug:

  • 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
One Leg Balance with Partner Push | 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
Double Leg Jump with Push | Injury Prevention

Double Leg Jump with Push:

  • Get into pairs 
  • One player will be the worker, who will do the movement, the other will be the one who pushes 
  • Get the worker to stand in front of their partner 
  • The worker will bend their knees and use their arms to jump up straight in the air 
  • Whilst in the air, their partner will gently push them forward 
  • The worker must land their jump balanced and bend their knees to absorb the impact 
  • The worker will then step back into the original position and repeat 
  • Make sure the worker and pusher switch roles

Injury Prevention
2050852
1002

SIGN UP NOW FOR FREE

  • search our library of 700+ netball drills
  • create professional netball coaching plans
  • or access our tried and tested netball plans
STAY CONNECTED

in more ways than one

sportplan_netball
MORE Injury Prevention DRILLS
/drills/ Netball/ Injury-Prevention /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

  • search our library of 700+ netball drills
  • create your own professional coaching plans
  • or access our tried and tested plans
STAY CONNECTED

in more ways than one

sportplan_netball
LATEST FROM THE BLOG
History Of The Modern Olympics and Its Cultural Significance

History Of The Modern Olympics and Its Cultural Significance

How did the Modern Olympics originally begin and why are they so culturally significant today?

July 25th, 2024
|
Cam Hughes
The Professionalisation of Netball

The Professionalisation of Netball

The Professionalisation of Netball is changing the game. Here is how it is helping to develop the sport.

July 17th, 2024
|
Lucy Chatwin
Score More Goals: 5 Proven Strategies for Netball Coaches

Score More Goals: 5 Proven Strategies for Netball Coaches

Scoring more goals is often the key to victory in netball. Here's how Sportplan can help you achieve this.

July 5th, 2024
|
Cam Hughes
VISIT THE BLOG TO READ MORE
Netball DRILL CATEGORIES
Ball skills Drills Basic attack Drills Basic defence Drills Decision making Drills Footwork Drills Getting free Drills Group practices Drills Interception Drills Movement Drills Passing Drills Player Roles Drills Rebounding Drills Shooting Drills Small games Wall drills Warm ups Drills Zone defence Drills
1 2 3

Sportplan App

Give it a try - it's better in the app

SPORTPLAN USES COOKIES

Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

Privacy Policy
We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.


Cookies
Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

More info
Netball POPULAR SEARCH TERMS
back line passes bounce pass centre pass centre pass options chest pass defence defending drills dodging dodging drills driving drills fitness fitness drills footwork fun games getting free high 5 lesson plans netball passing passing drills session plans set play set plays shooting space/movement drills netball warm up warm up drills warm up games warm ups zone defence
YOUR SESSION IS STARTING SOON... Join the worlds largest netball coaching resource for 700+ drills and pro tools to make coaching easy.
LET'S DO IT