The development of upper body strength is required to enhance ball handling and goal shooting skills. A well-balanced strengthening program of all muscles, particulary muscles about the knee and ankle joints is recommended for netball players to reduce injury potential by maintaining integrity of the musculoskeletal system. Improvements in the biceps femoris, semitendinosus and semimembranosus muscular strength is also recommended as the hamstring muscles play a key role in maintaining knee joint stability.
Muscular strength is important to netball players as it is related to other fitness components, such as muscular power and endurance. The development of muscular power will facilitate performance of the characteristic explosive movements to initiate attacking and defensive stratedgies and during elevating leaps to receive a high pass or to rebound a goal. Increased power of the upper body will enhance ball handling and goal shooting skills. Muscular endurance is demanded to enable players to exert force repeatedly over the duration of the match. Adequate muscular endurance of lower back and abdominal muscles is also important in netball as players have to repeatedly bend down to gather low passes or rollng balls.
A netballer may use maximum strength when attempting to throw the ball with great force, so that the ball is delivered quickly to their team member.
Elastic strength or power would be essential when you want to deliver a fast pass (fast paces help to avoid interception by opponents.) Netballers are very often expected to produce quick, powerful passes and their throwing action is often extremely explosive. Also at the centre pass, elastic strength is needed in the leg muscles to be able to drive out of your stationary pass so that you are free to receive a pass. As I often play WD, this elastic strength is required in this situation as WD is able to receive a pass at the centre pass. Elastic strength is an application of both strength and speed, so it requires maximum muscular effort and speed of movement, for example when you need to jump up for a rebound or an interception.
A netball player requires strength endurance so that they are able to keep running throughout the entire game. As I play the position of centre, this type of strength is vital as the centre is the main player who links the defense to the attack. The centre is designated to a large area on the court so a lot of movement is required. Netball consists of the players continousouly passing the ball, so strength endurance in the biceps brachii and triceps trachii is essential which enables players to pass the ball accurately with speed and power throughout the game. A good level of strength endurance will ensure that fatigue doesn’t affect your performance. Lack of strength endurance is highlighted in the last quarter of many matches in which a player complains of “jelly legs”. This is usually accompanied by decreased performance in skills requiring muscular strength or power.
All aspects within the game of netball require some sort of strength although different movements will require different strength types. We need to have a high level of each type of strength so that we are able to play to the highest of our ability when in a highly skilled game.
The aspect of netball that I would like to focus on in this programme is my passing. I have chose this skill as each time you have possession of the ball you will have to throw it (except for a shooter.) Throwing/passing is one of the most used skills in netball and although different positions have a different role and movement patterns and therefore require different emphases in energy needs; all seven positions will use the skill of passing.
It could be argued that strength is more essential for a centre than it is for a goal shooter; as the centre usually has a lot more possession than a shooter and therefore is involved in the game a lot more. This will mean that strength endurance is certainly more essential for a centre player rather than a goal shooter and also more power in the arms and legs would be needed as the centre is involved in a lot of the passes on court. Where as the goal shooters main objective is to shoot and score. Normally, if a shooter is passing the ball it is within a short distance, i.e. within the semi circle, trying to create an opportunity for either herself or the GA to shoot.
Due to the fact that different positions demonstrate significant differences in the performance; training programmes/sessions should be designed specifically to meet the demands of match play and also tailored to individual positional demands within the game.
Passing in netball requires a high level of elastic strength and also strength endurance as the throwing action is often powerful and explosive and it is performed at high speed (which increases the pace of the game.) Also you have to be able to have a good level of strength endurance so that you are able to pass the ball successfully even towards the latter of the game.
Evaluating strength
Before beginning my strength training programme I want to measure my strength so that i am aware of my ability before I try to improve it. This will help me to set my goals, which will enable me to focus on what I want to achieve.
My goals must be:
S – be specific
M – training targets should be measurable
A – goals should be adjustable
R – goals must be realistic
T – training targets must be time based
E – goals should be challenging and exciting
R – goals should be recorded
Testing my strength
The easiest way to assess someones maximum strength is to find out the
maximum weight that you can lift in a single contraction. Strength endurance can be measured by the sit up test or by any repetitive exercise such as pull ups, squat thrusts or dips that can be performed over 1-2 minutes. Elastic strength or power is an indication of the athlete’s anaerobic power or capacity. I want to
test my level of strength so that I am able to measure my improvement. To do this I could:
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Use the vertical jump. This is where jump straight up using only the power from your legs. This measures the difference between a person’s maximum stretch height (without rising onto your toes) and the height they reach when vertically jumping upwards. This I a simple way of measuring elastic strength
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A more sophisticated way to measure elastic strength is the Wingate test. The athlete must warm up to prevent injury; a cycle ergometer is required with a 0.075kg per kg (for men) of weights placed on the bike. The athlete will cycle for 30 seconds as fast as they can. Someone will count the number of pedal revolutions for every 5 seconds. The athletes power output can be calculated by:
Output (watts) = load (kg) * revolutions (per 5 secs) * 11.765
I intend to develop elastic strength in the selected muscles and my cardiovascular fitness:
- Biceps brachii/ Triceps brachii
- Anterior deltoid/posterior deltoid
- Wrist flexors/wrist extensors
- Abdominals – rectus abdominis
- Trapezius
- Infraspinatus
- Gastrocnemius
- Semitendinosus
- Biceps femoris
- Semimembranosus
- Vastus medialis
- Rectus femoris
- Vastus lateralis
My intention is to improve each of the specified muscles listed above by completing a circuit specific to these muscles. I have chose circuit training as I find circuits are less boring and therefore I will feel more motivated and determined to complete the training. It also can be organised so that the circuit is highly specific to the game of netball.
The actual delivery of the throw/pass requires contractions of fast twitch muscle fibres in the upper body, especially the arms. These muscle fibres have a fast contraction time and are adapted to high intensity duration work.
During the preparation phase the elbow joint flexes which means that the biceps brachii contracts. The biceps brachii is the prime mover while the triceps brachii is the antagonist which relaxes allowing the contraction to occur. The bicep brachii shortens in length so the preparation phase of a pass or throw is a concentric contraction.
During the execution phase of a throw the elbow joint extends which means that the triceps brachii is the prime mover while the biceps brachii is the antagonist. The triceps brachii shortens in length so the execution phase is a concentric contraction which results in the elbow extending as you release the ball.
The main muscles in the arm generate power by contracting concentrically.
- Biceps brachii and triceps brachii – concentric
- Abdominals – concentric
- Anterior deltoid/ Posterior deltoid – concentric
The abdominal are lengthened as the netballer leans back slightly in preparation for a pass (overhead pass) but then the abdominals contact forward when the ball is released. To cause flexion in the abdominals the Rectus abdominis contracts while the Erector spinae group acting as the antagonist relaxes.
The shoulder is a key element in the action as the joint experiences rotation and adduction. The throwing action can be a fast movement which means that the teres minor and teres major contract rapidly. The middle deltoid contracts concentrically which causes abduction at the shoulder joint.
- Teres minor/major – concentric contraction
- Infraspinatus – Eccentric contraction
Muscle contractions
- Concentric – muscle shortens under tension
- Eccentric – muscle lengthens under tension
- Isometric – there is an increase in the muscle tension but there is no change in the length. Also there is no movement at the origin or insertion.
Improving strength
In order to improve strength we need to work against some sort of resistance but the training programme must be specific to netball.
To improve these areas with higher levels of elastic strength a circuit could be followed to concentrate on these specific areas and movements. The circuit will consist of 6 stations. The resistance used in the circuit, is my own body weight and each exercise concentrates on a particular muscle group. It is important to arrange the exercises to alternate the muscles being used and allow for recovery.
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:
- Resistance e.g. adding more weight.
- Number of repetitions with a particular weight.
- Number of sets of the exercise.
- Intensity, i.e. reducing the recovery periods.
The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event or aim of the individual (specificity).
Elastic Strength is obtained by working with moderate poundage's (65/80%)
Permitting faster movement with 8-12 repetitions, 3 sets are adequate for substantial gains.
Before beginning the circuit we need to follow a warm up. It should consist of - A continuous sub-maximal whole body activity, then stretching exercises; particularly the muscles that will be used within you circuit.
Bicep curls – To improve elastic strength in the upper arm so that the ball can be released with more power.
Sit ups – To improve the abdominal muscles so that the whole upper body can
add power and strength to the explosive movement during the delivery of the pass. It will also help to keep my torso upright. As my body lowers to the floor my muscles will contract eccentrically, and when it is raised they are working concentrically.
Tricep dips – To improve the elastic strength in the upper arms so more power can be gained.
Dorsal raises – Increases upper body strength and therefore assists the abdominals as strong abdominal muscles must be supported by strong back muscles.
Pull ups – Different exercise to increase elastic strength in the upper arms so you have more power when passing the ball. This exercise also works the wrist flexors and wrist extensors.
Chest pass (against the wall) – This exercise relates it to the game of netball, so that my exercises are put into practise. The distance at which you throw the ball against the wall can be increased as your elastic strength increases.
Use of plyometrics could also be used in addition to improve the strength of the infraspinatus and teres minor/major.
As the elastic strength is increased the number of reps and sets will be increased at each station. After each station you have recovery time of 1 minute.
How will I measure my improvement in strength?
I will measure my improvement in elastic strength by carrying out the tests I had taken before beginning the training programme. By doing this I can compare whether I have improved or not. (E.g. dynamometer measuring hand grip; vertical jump, standing broad jump measuring leg strength (power), abdominal and back strength and also the Wingate test.)
The effects of strength training
Changes that occur within the muscle as a result of strength training are classified as:
- Myogenic – changes within the muscle structure
- Neuogenic – changes in the connection between the muscle and nerve
Strength training results in muscle hypertrophy, an increase in the cross-sectional size of existing fibres. This achieved by increasing:
- Number of myofibrils
- Sacroplasmic volume
- Protein
- Supportive connective tissue (ligaments and tendons)
- Strength training increases the intramuscular stores such as adenosine Triphosphate (ATP), creatinine phosphate (CP) and glycogen. In women the potentialfor hypertrophy is not as great as for men due to mainly lower levels of testerone in women.
- Capillarisation and increase in mitochondria
Strength training programmes cause biomechanical changes that occur within the muscle and serve to increase the oxidative capacity of the muscle.
Different types of training will result in different types of physiological adaptations to strength training:
- Muscle hypertrophy – muscle cell increases in size and increase in the total of protein.
- Increased concentrations of ATP and phosphocreatine. This has the effect of maximising the efficiency of the alactic system, readily available for high intensity training.
- Increase in glycogen stores within the muscle cell, making anaerobic glycolysis more efficient.
- Increase in tolerance to lactic acid enables the athlete to work for longer whilst relying heavily on the lactic acid system. The athlete can tolerate greater levels of lactic acid and is able to remove lactic acid more rapidly, which means that they can recover more quickly.
Neural adaptations
Improved recruitment and autogenic inhibition. There is also some information to suggest that the coordination of the neural system gets better, improving the synchronisation of motor unit activation. This means not only more motor neurones re activated but that they all contract at the same time, generally improving the efficiency of the muscle action.
