Confidence is essential to your success on the netball court. We also argue that it’s essential to success in life.

Confidence doesn’t compensate for a lack of skill or hard work, but it helps amplify those qualities to take you further than you’d get without it.

Preparation is everything!

 

GLUTE STRETCH

Doing this stretch will decrease your risk of lower back and sciatic pain. And the flexibility you’ll gain in your legs and hips will make it easier to do simple tasks such as bending forward to pick something up.

Stretch: Standing at a table, cross your right foot over your left knee, extending the left leg out a little if necessary. Keeping your right foot flexed to protect the ankle, lift the upper body tall, then hinge forward at the hips with a flat back. Hold the stretch for several deep breaths for 40sec, lengthening the outer hip muscles.

Repeat on the other side.

 

HIP FLEXORS

Stretching the hip flexors is a must if you run or ride a bike; not only will it make these sports feel easier, flexible hips can also prevent lower back pain.

Stretch: Position a mat in front of a wall. Kneel down and place your right knee on the mat, about eight or so inches away from the wall, then rest your toes against the wall.

Plant your left foot on the ground in front of you (make sure your knee is directly above your ankle), and lower your hips until you feel a stretch in the front of your left hip. Rest your left forearm on your left thigh and your right hand on your hip, adding a little forward pressure to deepen the stretch as you gently arch back.

Hold here for at least 40 seconds.

Then slowly release and do this stretch on the other side.

 

YOGA SEQUENCE

Hold each yoga pose for 5secs.

 

Downward-Facing Dog

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

 

Plank

1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

 

Cobra

With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks, and pubic bone pressing down into the floor.Breathe and hold for 5 breaths.

 

Inch worms

planting you hands onto the group and walking your feet forward to meet your hands. Then you walk you hands back out.

 

Enjoy!

Love Sarah