Netball Core Program Video

Core Conditioning
There are three Core Conditioning Programs. Each program consists of four exercises. Complete one program for two weeks before progressing to the next.
Repetitions and sets of each exercise is determined by the coach and should be based on training age and competency of players.
Examples of reps and sets for 12 to 15 yr old players is given.

Core Program 1

1. Plank from knees – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
2. Side plank from knees – hold for 20 seconds on each side. Repeat 3 times with a 30 second rest between sets.
3. Sit ups – Perform 15 to 20 without rest. Rest for 30 seconds and repeat.
4. Mountain climbers – Perform for 30 seconds. Repeat 3 times with a 30 second rest between sets.

Core Program 2

1. Supine Dead Bugs – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
2. Supine Bridge – hold for 20 seconds on each side. Repeat 3 times with a 30 second rest between sets.
3. Prone Flutter Kicks – Perform for 30 seconds. Repeat 3 times with a 30 second rest between sets.
4. Oblique Twists – Perform 1o on each side without rest. Rest for 30 seconds and repeat.

Core Program 3

1. Lying Prone Alternate arm and leg lift – Perform 1o on each side without rest. Rest for 30 seconds and repeat.
2. Lying 90 degree Oblique releases – Perform 5 on each side without rest. Rest for 30 seconds and repeat.
3. Plank from toes – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
4. Supine crunch with ankle taps – Perform 1o on each side without rest. Rest for 30 seconds and repeat.

The Core Conditioning is now complete. The Stretching Programs are in the next lesson.