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Netball: Resisted Crab Walk

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Step into a small resistance band and place it around your legs, just under your knees
Spread your legs shoulder width apart so there is tension on the band
Slightly bend your legs and make sure your head, hips and knees are all facing forwards
Step laterally with one leg leading
Bring your other leg in but make sure your legs stay shoulder width apart
Repeat- you can move along a line to ensure you remain facing forward.
Switch with the opposite leg leading moving in the other direction

Keep the movement slow and controlled and ensure the side steps are not too wide
The aim of this exercise is to improve hip stability, strengthen the hip abductors (gluteus medius) and increase stability of the knee joint.

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OFTEN USED WITH...

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

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

Injury Prevention

Find a single line
Stand facing forward on one one leg - ensure the leg you are standing on is straight on the line
Slightly bend your leg and use your arms to jump forward - try to stay on the line
Bend your knee upon landing to absorb the impact
Pause and regain your original position
Repeat
Make sure you repeat on the other leg

Injury Prevention

Get into pairs
One player will get into a straight armed plank position
The other player will gentle push the player in the plank in different places
The player in the plank must resist these pushes and maintain their solid plank position

Injury Prevention

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