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Fitness training construction

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Netball Fitness Training Programme P.E Homework Training for a Netball game Warm Up First of all we are going to warm up of by doing a 16 minute stretch to reduce the risk of any injuries towards our muscles, ligaments and tendons. It's vital that you stretch out your muscles properly before you start any activity, to avoid any damage. We are going to start with the muscles in the top half of the body then the bottom half. Neck Stretches * Starting with both your feet 20 cm apart, your arms by your sides, your shoulders relaxed and your head in its neutral position you are going to inhale and exhale two deep breathes in and out slowly and gently, with your body very still. * Now you are going to gently drop your chin to your chest with your body still very still, and hold it there for a few moments until you can feel a stretch in your spinal cord * Next you are going to bring your head back slowly and again, hold and feel the stretch. ...read more.


With this stretch you should feel the muscles under your shoulders stretching but most of all your abdominal and oblique muscles. Quad Stretch * Focus on a still point and slowly raise your left leg. If the challenge on one leg proves to be too difficult and detracts from the stretch, hold on to something. * Clasp your left foot behind your body with your left hand. * Pull your foot upward and push your knee backwards. Making sure that your knees are touching. This helps to target the stretch to the outside part of the quad which tends to overwork. * Contract your abdominals to stabilize the pelvis (do not arch your back). * Press the front hip bone forward and slightly extend the hip. * Now hold this stretch for 2 min and repeat this on the other leg. Foot Stretches * Raise your right foot 5cm off the ground, * Rotate it clockwise and anticlockwise for at least 3 min. * Bounce it up and down slowly. * Repeat this with the next leg for 3min. ...read more.


Once the thrower has let go of the ball, the second player should sprint to get it. Once the second player has caught the ball they should execute a two-handed chest pass back to the first player and complete five series and then switch roles. 3. All the players should stand in a circle with one person standing in the middle with the ball. The player in the middle is going to throw the ball to the players in a variety of different ways, and the players have to catch it and throw it back to the player in the middle without dropping it, because if they drop it they are going to have to run a lap around the circle. 4. All the players get in to pairs and throw the ball to each other as quick as they can doing chest passes without dropping it. Otherwise they will have to run 2 laps around the courts and start all over again. 5. The players play a 15 minute game of Netball. Cool Down * Do a light jog around the court. * Followed by a slow walk. * Finnish of with some breathing exercises to get your heart rate back to normal. ?? ?? ?? ?? Michelle Omondi 25/04/08 ...read more.

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