"As a State league coach I find this site a great help towards gaining more skills/drills for my girls. they are young adults that are always liking for the challenge when training. thank you"
Karen Kelly,
Netball Coach, Australia
{"linkHref":"drills/Fitness/Arms/Arms1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"strengthn46","pracTitle":"Arms1","pracDescription":""},{"linkHref":"drills/Fitness/Arms/Wide-Over-Grip-Chins.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"waspweight9","pracTitle":"Wide Over Grip Chins","pracDescription":"When this exercise can be performed without partner assistance the next progression is to strap weight to body. Increase weight when exercise can be performed (3 sets of 10 reps) successfully and extra reps can easily be added to final set."}]
{"linkHref":"drills/Fitness/Chest/Chest1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit23","pracTitle":"Chest1","pracDescription":""},{"linkHref":"drills/Fitness/Chest/Abdominal-Crunch.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit64","pracTitle":"Abdominal Crunch","pracDescription":"An exercise concentrating on the abdominals"},{"linkHref":"drills/Fitness/Chest/Bicycles.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit69","pracTitle":"Bicycles","pracDescription":"An exercise for the abdominals"},{"linkHref":"drills/Fitness/Chest/Kneeling-Ab-burner.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit75","pracTitle":"Kneeling Ab burner","pracDescription":"An abdominal and core exercise"},{"linkHref":"drills/Fitness/Chest/Raised-leg-abdominal-crunch.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit65","pracTitle":"Raised leg abdominal crunch","pracDescription":"An exercise for the abdominals"},{"linkHref":"drills/Fitness/Chest/Reverse-Bridge.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit3","pracTitle":"Reverse Bridge","pracDescription":"A core stability, and proprioception exercise"},{"linkHref":"drills/Fitness/Chest/Standing-Ab-burner.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit76","pracTitle":"Standing Ab burner","pracDescription":"An abdominal and core stability exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-Abdominal-Crunch.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit62","pracTitle":"Swiss Ball Abdominal Crunch","pracDescription":"An Exercise for the abdominals and core stability"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-alternate-leg-lift.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit74","pracTitle":"Swiss Ball alternate leg lift","pracDescription":"Core stability and hip exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-kneel.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit70","pracTitle":"Swiss Ball kneel","pracDescription":"A core stability and proprioception exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-oblique-curl.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit63","pracTitle":"Swiss Ball oblique curl","pracDescription":"An Oblique and abdominal exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit60","pracTitle":"Swiss Ball plank","pracDescription":"A core stability exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-Reverse-Plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit61","pracTitle":"Swiss Ball Reverse Plank","pracDescription":"A core stability exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-Squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit73","pracTitle":"Swiss Ball Squat","pracDescription":"Core stability proprioception and leg exercise"},{"linkHref":"drills/Fitness/Chest/Swiss-Ball-Stand.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit71","pracTitle":"Swiss Ball Stand","pracDescription":"A core stability and proprioception exercise"},{"linkHref":"drills/Fitness/Chest/Tummy-Tucks.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit66","pracTitle":"Tummy Tucks","pracDescription":"A core, hip flexor and abdominal exercise"},{"linkHref":"drills/Fitness/Chest/V--Sits.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit67","pracTitle":"V- Sits","pracDescription":"An exercose for the abdominals"}]
{"linkHref":"drills/Fitness/Core/Swiss-Ball-alternate-leg-hamstring-curl.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit7","pracTitle":"Swiss Ball alternate leg hamstring curl","pracDescription":"A leg and core stability exercise"}]
{"linkHref":"drills/Fitness/Leg/Exercise-bike.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit89.avi","pracTitle":"Exercise bike","pracDescription":"Use for cardiovascular, and leg work."}]
{"linkHref":"drills/Fitness/Shoulder/Shoulder1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit17","pracTitle":"Shoulder1","pracDescription":""},{"linkHref":"drills/Fitness/Shoulder/Shoulder2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit21","pracTitle":"Shoulder2","pracDescription":""},{"linkHref":"drills/Fitness/Shoulder/Shoulder3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit5","pracTitle":"Shoulder3","pracDescription":""},{"linkHref":"drills/Fitness/Shoulder/Barbell-bench-Squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit12","pracTitle":"Barbell bench Squat","pracDescription":"A leg exercise"},{"linkHref":"drills/Fitness/Shoulder/Bent-leg-deadlift.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit18","pracTitle":"Bent leg deadlift","pracDescription":"An exercise for the hamstrings and lower back"},{"linkHref":"drills/Fitness/Shoulder/Body-weight-calf-Raise.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Heelraise3","pracTitle":"Body weight calf Raise","pracDescription":"An exercise for the calf"},{"linkHref":"drills/Fitness/Shoulder/Dumbbell-Squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit11","pracTitle":"Dumbbell Squat","pracDescription":"A leg exercise"},{"linkHref":"drills/Fitness/Shoulder/Jumping-med-ball-squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit13","pracTitle":"Jumping med ball squat","pracDescription":"A plyometric and leg based exercise designed to increase power"},{"linkHref":"drills/Fitness/Shoulder/Med-ball-Lunge.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit16","pracTitle":"Med ball Lunge","pracDescription":"A leg exercise, concentrating on the hip flexors and quadricep muscles"},{"linkHref":"drills/Fitness/Shoulder/Olympic-Deadlift.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit19","pracTitle":"Olympic Deadlift","pracDescription":"An exercise for the legs and lower back"},{"linkHref":"drills/Fitness/Shoulder/Reverse-Lunge.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit20","pracTitle":"Reverse Lunge","pracDescription":"An exercise focussing on the hip flexors and legs"},{"linkHref":"drills/Fitness/Shoulder/Rotating-med-ball-squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit14","pracTitle":"Rotating med ball squat","pracDescription":"A leg, proprioception and plyometric exercise"},{"linkHref":"drills/Fitness/Shoulder/Single-foot-calf-raise-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Heelraise4","pracTitle":"Single foot calf raise.","pracDescription":"An advanced lower leg, calf, exercise"},{"linkHref":"drills/Fitness/Shoulder/Swiss-Ball-hamstring-curl.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit6","pracTitle":"Swiss Ball hamstring curl","pracDescription":"A Hamstring and core stability exercise"},{"linkHref":"drills/Fitness/Shoulder/Swiss-Ball-Squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit73","pracTitle":"Swiss Ball Squat","pracDescription":"Core stability proprioception and leg exercise"},{"linkHref":"drills/Fitness/Shoulder/Swiss-Ball-Wall-squat.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/fitness","fileName":"Fit15","pracTitle":"Swiss Ball Wall squat","pracDescription":"A leg exercise"}]
