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Improve your reach

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Improve your reach

Getting ‘hands over’ in netball is a very common defensive technique. It can be helpful to improve your reach.

Have you wondered how you make this more effective? The better your reach, the more you will block/ disturb/ tip/ intercept.

Let’s look at what this entails:

  • Balance on your toes
  • Tall and upright body
  • Arms overhead, often as high as possible.

Common issues we see are in these areas are:

  • Stiffness in the upper back will limit your shoulder range.
  • Tightness of the lats and pecs (latissimus and pectoral muscles) will reduce your overhead reach

So, try these below exercises to see if you can make a difference.

Thoracic Extension over roller
Lat Stretch
Pec Stretch

If we’ve helped you with these exercises, please post and tag us! We love to see them!

Author: Sam Donaldson
M Phty (Sports), BAppSci (HMS)
APA Sports & Exercise Physiotherapist

Updated: 9/2/26

Sam is an APA Titled Sports and Exercise Physiotherapist and Director of RHP who is passionate about keeping people active, with a special interest in knee injuries across the lifespan, ACL rehabilitation, lower limb injuries, and exercise-based rehab. With dual Masters qualifications and extensive experience in elite sport, he delivers goal-focused, evidence-based care to help patients get back to what they love.

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