Netballer Jacinta Gray came down to the RAD centre to be educated on how she should be physically preparing for her sport. Learning some new training methods and exercises as well as showing her strengths in the gym! Video highlights showing a lot of glute activation drills at the start of the session, Jacinta has a tendency to collapse her knees when landing from a jump increasing the Q angle massive load/straining going through the knee, screaming out for an injury to occur! The band exercises are used to help strengthen her glutes up to control the movement of the lower limbs. We then went over her landing mechanics emphasising correct technique! Progressing into a change of direction specific drill - ice skater. Jumping out on a 45degree angle stick the landing and then jump off the next leg, must STICK the landing!! Into the shed where Jacinta smashed out some box squats, controlled eccentric phase with the band around her knees focussing on keeping tension in the band to promote glute activation and control. Deadlifts, big chest before first pull, hips through the bar at the top! Finishing off with a fun game of plank tennis. Stock standard planks can get boring, so with the inclusion of the ball it adds a fun component and also gets the athlete into position where there do not always have 4 limbs in contact with the ground, need good core stability to stay in the game and not let the ball get past. Awesome to have netballers looking to take their game to the next level and learn the science behind increasing their performance!!!! #RADcentre #GoPro #girlsthatlift #netball #squat #deadlift #jump #core #machine #preseason
Posted on: Mon, 12 Jan 2015 07:57:25 +0000