water therapy - netfit netball · 2020-03-17 · water therapy netfit netball recovery training...

WATER THERAPYNETFIT NETBALL RECOVERY TRAINING

BENEFITS: are related to hydrostatic pressure, water temperatures and the ability to be active and stretch in a non-weight bearing environment!

AIM: Thismirrorsthedemandsofrunningwithouttheeccentricloadassociatedwithrunningatfullbodyweight.Thishelpsthebodyprepareforrunninginthefollowing24-48hoursofthetrainingweek.

WATER DEPTH: between waist and mid-chest height.

ACTIVE POOL RECOVERY (12mins)2min jogging or walking2min side steps2min walking high knees2min walking butt kick2min walking backwards2min light kicking while holding onto side of pool

FULL-BODY MOBILITY DRILLS (8mins)

Ankle mobility: Watch the heel. It's essential that the heel stay in contact with the floor. You want to rock the ankle back and forth, not hold the stretch. This will also work as a calf mobility exercise.

Leg Swings:To perform leg swings stand 2-3 feet from the wall beginning on the right foot. Hands are on the wall at shoulder height. While keeping the right foot pointing straight ahead, swing the left leg in a pendulum motion from side to side.

Thoracic Spine Mobility:Have your back to the wall and stand about half a meter from the wall. Rotate your shoulders, keeping your hips facing straight forward and tap the all with both hands and then rotate to the other side.

“Poolrecoverysessionsareagreatwaytogetthebodymovingagainfollowingamatchandtoughtrainingsessions.TheNETFITSwimSessioncanalso‘offload’theweightoninjuredareawhilestillgettingtheintensityofyourtrainingin.”saysKimGreen.

POOL RECOVERY SESSIONS