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    Net5359 Netball Aus Stretchingexercisesheet 06

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    api-431813813

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    Net5359 Netball Aus Stretchingexercisesheet 06

    Uploaded by

    api-431813813
    18 views1 page

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    net5359 netball aus stretchingexercisesheet 06

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    18 views1 page

    Net5359 Netball Aus Stretchingexercisesheet 06

    Uploaded by

    api-431813813

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    COACHING

    THE KNEE KNEE: Knee injury


    prevention for Netballers

    PROGRAM
    to Enhance performance
    and Extend play

    STRETCHING
    EXERCISES

    PSOAS STRETCH - front of hip stretch HAMSTRING STRETCH - back of thigh stretch
    Starting Position Kneel on one knee in the lunge position Starting Position Sit with one leg straight and the
    Instruction Keep your back straight and buttock other knee bent with the bottom of your foot against
    muscles contracted, gently lunge forwards until you feel the inside of the straight leg
    a moderate pain free stretch in the front of your hip Instruction Bend from your hips towards the straight
    HOLD 30 SECS X2 L/R leg. Keep your back straight and your chest up
    HOLD 30 SECS X2 L/R

    QUADRICEPS STRETCH - front of thigh stretch


    LOWER and UPPER BACK STRETCH
    Starting Position Stand on one leg
    Starting Position Lie on your back with knees bent
    Instruction Take your heel back behind towards
    so that feet rest flat on the floor
    buttocks, keep your knees together and your back
    straight. Hold with your hand for a moderate intensity Instruction Lift arms and clasp together in front
    pain free stretch. above the body. Gently roll your knees to the left
    while turning arms and upper body to right
    HOLD 30 SECS X2 L/R
    HOLD 5 SECS X5 L/R

    CALF STRETCH - back of lower leg stretch


    Starting Position Stand in a forward lunge position MID BACK STRETCH
    Instruction Bend front knee. Keep your back leg Starting Position Kneel on the floor sitting back
    straight with the heel on the ground and foot onto heels
    pointing forwards Instruction Bend forward and stretch arms out
    HOLD 30 SECS X2 L/R along the floor as far as possible. Keep buttocks
    back on heels
    HOLD 30 SECS X2 L/R
    GLUTEAL STRETCH – buttocks stretch
    Starting Position Sit with legs in front, knees bent so
    that heels are resting on the ground and hands on the BACK STRETCH
    ground behind you. Starting Position Lie on your back with a ball
    Instruction Cross your left foot over so that the outside placed behind upper back
    of the ankle is resting on the thigh of the right leg just Instruction Keep knees bent so that feet are resting
    above the knee. Allow the left leg to open and push on the floor. Place hands behind head with elbows
    your hips forwards until a stretch is felt in the left wide. Roll ball up and down along spine
    buttocks. Keep your back straight. between the shoulder blades
    HOLD 30 SECS X2 L/R HOLD 30 SECS X2 L/R

    L/R – Left/Right

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