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In netball you need the four components of fitness, speed, strength, stamina and suppleness. You need to enhance these in order to improve your game. To do this you can do practices specific to the components of fitness

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Practices and training Footwork Activities: Squishing Spiders, Hoop drills, Cone drills, Clusters, Dag/Dogs, Rob the Nest, Horse and Jockey, Tails, Stuck in the Mud, Bull Rush, Chain Tag, Twenty-One, Shooting Relay, Team Passing vs Team Running, Tag Ball, Corner Ball, Skittle Ball, Numbers Netball and Shadows. (For a description of each see appendix) This is Olivia Murphy's (my perfect model) suggestion for training: "Passing is the most important skill used in netball. So get out there and practice passing the ball with a friend in your garden or out on court. And don't worry if you can't find anyone to help because you can do lots of work on your own. ...read more.


Whatever position you play in, you'll be expected to move around a lot. So you need to work on sprinting, jogging, running backwards and sidestepping. The variety of styles means you can get moving anywhere. Try jogging to school, sprinting round your garden - just don't try running backwards down stairs! Once you've got your feet round these moves, it's also a good idea to practice the patterns of play on the court. Your schoolteacher or club coach will be able to tell you, which tactical patterns your team, uses most. But remember you can learn how to use the space on court effectively by good footwork, passing and movement. ...read more.


Whereas if you were to do practices for suppleness, skill related specific to netball, you would do stretching and throwing practices using a netball, for example get some one to throw the ball for you, and run and really reach for the ball. A sample training session would be a warm up to start off with including running round the court and stretching appropriate muscles. Then do some footwork and passing activities (from the list above) depending on your position. Then go into a game stopping in a certain situation in the game and discuss tactics of what you would in this certain situation. Then have a game with no stops and put what you have been through into practice. And then finish with a cool down. ...read more.

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