The frequent jumps and landings in net sports require a high level of strength and of course cardiorespiratory fitness. Core musculature stability is crucial to keeping the body in a stable position when hitting the ball.

What are net sports?

Basketball

Netball

Korfball

Volleyball

Tennis

Although contact with the opponent is limited in these sports, twisting, turning, and rotating movements are very common. Whether you want to add a ball or get rid of an opponent, these movements are risky. The risk is due to the possibility of injury due to stress on sensitive joints, such as the ankles and knees. By developing core stability and mobility you will improve balance and reduce the chance of injury.

Training to develop the strength of the core muscles will provide you with a better manifestation of explosive power. That strength is required during short sprints forward and backward on the field or when going around the opponent.

Stretching exercises improve the ability to stretch, Rotational exercises help keep the body in a stable position.

What type of core strength training do we use in net sports?

A training program to strengthen the core muscles in these sports should include the following exercises:

Bending and stretching exercises to improve flexibility and balance;

Exercises to develop rotational strength;

Interval training to improve your cardiorespiratory fitness.

Preparation

Warming up

The warm-up should include dynamic stretching and cardiorespiratory exercises. Exercises such as running forwards and backward raise body temperature. Cool down should include light running and stretching exercises to prevent muscle cramps.

Flexion

Core flexion exercises such as throwing a ball. They help manifest greater strength and mobility in the hips. This improves your strength and control of movements such as catching a ball.

Extension

For example, exercises for throwing a medicine ball over the head. These exercises improve the mobility and stability of the spine. So it helps you stretch when catching the ball and keep your core in a stable position when shooting or passing.

Rotation

Standing barbell trunk rotation improves your strength and mobility during the rotation. This increases the power and range of your throws. It also helps stabilize the body.