Army Netball Association Fitness

Strength Training

Warm Up: Raise heart rate (Jog/Skip) & Stretch

Exercise

 

Reps

Rest

Sets

Body Weight Squat

Stand feet shoulder width apart, Sit your bottom back further and push through your feet

20

1 Min

2

Dynamic Lunge

Make sure there is no wobbling. Try to perform slow and more controlled to work muscles harder

10

30 sec

1

Rotational Lunge

Step Lunge around in a circle (6 Points)

3

30 sec

2

Static Squat Jump

Really pull in the tummy and make the core muscles work

10

 

1

Continuous Squat Jumps

Soft landing

10

 

2

Squat Jump 180

Squat Jump turning in the air 180 degrees

10

30 sec

2 (1 Left,1 Right)

Single Leg Jump

On one leg Jump side wards  land on other leg hold

5 each leg

30 sec

2

Push Up

No knees

10

1 min

1

Plank Push Up

Start in the plank position push up into press up back to plank

10

1 min

1

Dead Bugs

Lay on back, Head up extend opposite arm and leg under control

10

30 sec

2

Bird Dogs

Knee on all fours, extend opposite arm and leg under control

10

30 secs

2

Cool Down: Mobilise & Stretch

 

Sponsors

The Royal British Legion are kind sponsors of Army Netball 

Army Netball Association

Army Sport Control Board

Team Army Logo Army sports Lottery Fund

Contact Us

Name: Maj (Retd) J Killoran,
ANA Secretary
Address: ASCB,
Mackenzie Building, Fox Lines,
Aldershot, Hampshire
GU11 2LB
Phone: 01252 787087
FAX: 01252 787094
Mil: 94222 7087
E-mail: ANA Secretary