Pilates
Landing-leg Pilates for netball players: a 25-minute class for the ankles, the landing leg for quick stops, trunk control, the hips and shoulders
A 25-minute off-court Pilates class built around netball's landings. It starts with the ankles, trains the landing leg slowly through step-downs, reaches and one-leg work for quick stops, holds the trunk still against leaning and twisting, then works the hips and the shoulder blades. Every move works both legs and both sides the same. It shares only its opening breath and band ankle work with our Pilates for basketball players class. It doesn't replace the KNEE warm-up before play or your strength and landing training, and it isn't injury prevention: no trial has tested this class.
Breathe and ankles
- Beginner · Abs · 3D demoKnees bent, feet flat; breathe into the sides of your ribsHarder: Roll-up (Pilates)
- Knee-to-wall ankle rock10 slow rocks each sideBeginner · 3D demoHeel down; knee towards the wallHarder: Deep squat hold
- Band ankle inversion2 sets of 8, each footBeginner · Calves, Shins · 3D demoTurn the foot in only as far as is comfortableHarder: Single-leg calf raise from a step
- Band ankle eversion2 sets of 8, each footBeginner · Calves, Shins · 3D demoTurn the foot out against the band, slowlyEasier: Isometric ankle eversion against a wallHarder: Single-leg stand
The landing leg
- Beginner · Shins · 3D demoBack against a wall, heels down; lift your toesHarder: Single-leg tibialis raise
- Beginner · Calves · 3D demoHands on a counter; up for 2, down for 3; ankles don't roll outEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
- Patrick step-down2 to 3 × 8 slow each legIntermediate · Quads, Glutes, Hip abductors · 3D demoLower over 3 s from a low step, knee over the middle of your footEasier: Bodyweight squatHarder: Skater squat
- Beginner · Hip abductors, Glutes, Abs · 3D demoStand on one leg and lift the other out to the side; a hand on the wallHarder: Lateral band walk, band at the feet
- Single-leg reach matrix1 round of 5 reaches each direction, each legIntermediate · Quads, Hip abductors, Glutes · 3D demoSmall reaches first; knee over your middle toesEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift
Trunk control for landings
- Side plank with leg lift2 × 20 s each sideAdvanced · Hip abductors, Glutes, Abs · 3D demoOr a knee side plank if your hip dropsEasier: Side plankHarder: Copenhagen plank
- Half-kneeling Pallof press2 × 8 each sideBeginner · Abs, Glutes, Shoulders · 3D demoPress out and back without letting your trunk turnHarder: Pallof press
- Bird dog2 × 6 each side, 5 s holdsBeginner · Back, Abs, Glutes · 3D demoHips level; fists or forearms if a finger is soreEasier: Bird dog, one limb at a timeHarder: Bear crawl
Hips
- Glute bridge2 sets of 12Beginner · Glutes, Hamstrings, Abs · 3D demoPush through your heels; ribs down, no arching at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
Shoulders and calves
- Prone Y-T-W raises5 of each shapeBeginner · Back, Shoulders, Neck · 3D demoNeck long, shoulder blades back and downEasier: Wall angelHarder: Bent-over reverse fly
- Wall calf stretch (gastrocnemius)30 s each legBeginner · Calves · 3D demoBack knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
Tips
- Once a week in season on a light day, once or twice off season; not in the hour before training or a match (our suggestion).
- Before every training session and match, do the KNEE warm-up; this class adds to it and to your strength and landing work, and doesn't replace them.
- After an ankle sprain, do the one-leg work next to a wall, ease off the deep reaches in the first weeks, and follow our ankle sprain guide's stages. Wear a brace for matches if you've sprained before.
- Both legs get the same work, whichever leg you usually land on.
- With a sore knee, use a lower step for the step-downs and keep the reaches small. A knee that gives way, locks or swells quickly needs checking before you train it again.
- With a sore finger, use fists or forearms for the bird dog.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the landing-leg pilates for netball players: a 25-minute class for the ankles, the landing leg for quick stops, trunk control, the hips and shoulders take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A band, A bench or box, A step, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.