Why not incorporate some of our coaching ideas into your own coaching sessions. 

Proprioception

What is Proprioception?
Proprioception refers to the body's ability to sense movement within joints and joint position. This ability enables us to know where our limbs are in space without having to look. It is important in all everyday movements but especially so in complicated sporting movements, where precise coordination is essential. This coordinated movement is a result of the normal functioning of the proprioceptive system.

What is the Proprioceptive System?
The proprioceptive system is made up of receptor nerves that are positioned in the muscles, joints and ligaments around joints. The receptors can sense tension and stretch and pass this information to the brain where it is processed. The brain then responds by signalling to muscles to contract or relax in order to produce the desired movement.
This system is subconscious, and we don't have to think about the movements or the corrections to movement. Sometimes the reactions take place so fast they are termed reflexive.
Following injury to joints and ligaments the receptors are also damaged, which means the information that is usually sent to the brain is impaired. As a consequence the joint feels odd or just doesn't feel right.

Exercises to improve proprioception:

1. In pairs stand opposite each other about 5 meters apart. Both partners stand on one leg, bend the knee and touch the four points on the compass on the floor with one hand. Touch each point twice, can go in any order of the compass. Swap legs complete twice on each leg.
2. In pairs with one ball. Stand opposite each other about 5 meters apart. Both partners stand on one leg and pass the ball between each other. Perform 20 passes between each other before swapping legs. Ensure we are keeping our hips up and our knee facing straight ahead without twisting in or out. Perform one set using chest passes, the second set perform right handed shoulder passes, and the third set perform left handed shoulder passes. (1 set = 20 passes on left foot and 20 passes on right foot).
3. In pairs with one ball. Stand opposite each other about 5 meters apart. Both partners stand on one leg, when you pass the ball close your eyes, make sure you have your eyes OPEN to receive the ball. Perform 20 passes on each leg using chest passes.
4. In pairs with one ball. Stand opposite each other about 5 meters apart. Ensure you have enough space either side of you. Both partners stand on one leg, partner without the ball hops to right hand side and lands, other partner then passes them the ball. Partner who has just passed the ball will then perform the same movements. Perform 10 passes hopping on the same leg, alternating sides of the hop. Ensure passer does not pass the ball until their partner has grounded. (Progression = pass the ball when partner is in the process of the hop so they receive the ball when they are landing).
5. In pairs with one ball. Stand opposite each other about 1 meter apart. Both partners stand on one foot. One worker one feeder. Feeder is to pass the ball anywhere in the small space testing their partners range and pushing them to the extremes. Perform 20 passes on each leg, ensure partners rest between their working 20. Ensure hips and knees are aligned when working.

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Core Stability

What is Core Stability?
Core stability involves muscles around the trunk and pelvis region that need to be used when playing sport and in everyday life. With good core stability, the player will be more stable while performing all movements in netball and performance will be enhanced.

What does good core stability look like?
A player with good core stability will:

• Have good stability when landing, passing and turning.
• Be a strong player on the court and in the air.
• Be agile and quick with dodging and changing direction.

What does poor core stability look like?
It is easy to identify an athlete who has poor core stability. They will -

• Walk and generally present them in a sloppy manner
• Often stand by hinging on one leg/hip with their tummy sagging and shoulders hunched.

A netball player with poor stability will:

• Step or lose control of their footing frequently.
• Land poorly and often off balance or stalking onto one leg.
• Have a weak pass that is not accurate.
• Go offside often as they are unable to maintain a stable balanced position.
• Be unable to hold defending of shot position for three seconds often falling forward causing contact on the opposition.
• Have poor body control when one on one defending.

A simple way to help core stability -
When coaching get the players to start the session by standing tall and on two feet. Remind them of this throughout not only training but daily activities in general. By doing this you can start to change poor habits and improve body control.

You could also incorporate Core Stability exercises into your training session:
Exercises for Core Stability

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