Friday, 14 September 2012

Plyometrics for netball - Jump Manual Download

Netball is a popular sport in the world that involves teams of seven players. Played over four quarters, the objective of the game is to score as many goals as possible. Unlike basketball, the bearings do not have a board. It is played in areas and players must pass the ball from member to member and is not allowed to bargain or run the ball. This is not a contact sport and brute force is of little advantage, however, as players usually make each other using a man-to-man style, strength is important. Move quickly and decisively to get rid of an opponent is essential to maintain possession of the ball.
Squat jump

The ability to jump vertically to block the passage of opposing teams or receive the ball from his own team requires strong leg muscles. One way to develop your vertical jump height squat jumps. Stand with your feet apart at shoulder width apart and hands at your sides. Push your butt back, bend your knees squat until your thighs are about parallel to the floor. Swing your arms forward and upward, and jump into the air as high as you can. Falls as gently as possible and quickly descends into another repetition. Perform eight to twelve repetitions and then rest. This exercise can be made more challenging holding weight.

Squat Jumps dividos

Many games of netball is performed from a starting position or lunge position. To build strength in this position, also will travel to your ability to run and jump, split squat jumps performed. Stand with your feet together and hands at your sides. Take a long step forward then divided estabilízate in this position. Bend your knees and lower the back knee to an inch (2.54 cm) from the ground. Skip straight up in the air. Bring the back leg forward and the front to back. It falls in the position of breaking the legs upside. Descend into the lunge position and repeat. Continue alternating legs jumping and for the duration of the series. Do this exercise more challenging holding a medicine ball in your hands.

Jumps box side

Sometimes the best way to overcome an opponent is to move quickly to the side. To develop your movement speed lateral or side, box side jump manual performed. Place the stand so that it is at an average altitude of the tibia and stand next to it. Place your foot that is on the side of the stands on this and bend the knee. Starts up inside of your foot to propel you up and over the pass. Falls with the opposite foot on the upper step. Drive with the opposite foot to return to your starting position. Continue jumping from one tier to another until you feel you're starting to lose altitude. At this point, stop and rest for a while before doing another set.

Lances with medicine ball chest

The chest pass is one of the most common types of shooting in netball. Develop the power of this technique will make it more difficult to intercept your passes and also allow you to pass the ball over long distances. This exercise is ideally performed with a training partner. Stand in a staggered stance and hold a medicine ball with both hands. Pick it up to his chest so that your hands are directly behind the ball and not below it. Fast forward past the ball to your training partner. Catch it when you return, absorbs the momentum with his chest and immediately perform another repetition. Move with the opposite leg, alternating legs between repetition and repetition. The heavier the ball and the greater the distance which should launch the more challenging this exercise becomes.

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