Day 5
This will be the same as the first day but make sure you pick some else’s route and also aim to improve your distance.
Day 6
This will be a day of rest, maybe a light 10-15 minute jog.
Day 7
Day of the netball game.
Week Two
Aim:
Through much of this week we well be concentrating on agility practise, I feel that this will benefit power because of the quick steps needed in the leg. It is quite well none that netball is a multi directional game. The ability to sprint is essential but equally important is the ability to turn at speed. Combining these two disciplines will improve your game. Here are some examples of sprint exercises that will help improve your agility. Each sprint should be over 50 metres.
Day 1
Staggaroos
This is a run for the length of the court, increasing the pace. As you run, vary from one change in pace at the halfway circle, to three changes before the end of the line. Make the changes in pace gradual, rather than sudden, as you run. This will work your aerobic system and also help with power.
All the following exercise should be done at a sprint of 80-90% of your maximum speed. Follow these drills
Day 2
Hill runs
Short sprints of 10-20 metres up an incline will make the muscle work a lot harder. Helping the initial explosive step in a sprint. This type of exercise will work your anaerobic systems. Walk back down slowly, allowing longer recovery to maintain quality. Repeat in sets of three. Make sure a lot of time is spent stretching the calves before doing this session as the majority of the workload is put through them during this exercise, so they need to be flexible. Follow these drills
Day 3
Explosions
These are sprints that are done on the run rather than from a stationary position. Jog for about 10 metres, then burst into a sprint for another 10 metres then slow to a jog again. Repeat for the length of the pitch, walking back to allow recovery time.
Follow these drills
Day 4
Semi circle doggies
From the back line of the court sprint to the top of the d and jog back do this for sixty seconds. Do three to four sets of reps, resting for one minute between them.
Follow these drills.
Day 5
Up and downs
Put markers at 10,20,30, metres then fast sprint to each jogging back to the start. Do three or four sets of two repetitions, resting for a minute between each set.
Follows these drills
Day 6
Day of rest
Day 7
Match day
The test for improvement over two weeks.
Through the period of the first two weeks I have been working on general fitness and also agility training a good test to examine the progress would be the Illinois it tests speed at the beginning agility in the middle and speed at the end.
Week Three
Aim:
For much of this the aim is to improve the muscle, which are situated in the leg area. Doing a varied amount of exercise at different reps should accomplice this.
The Calves, quads, hamstrings and groin are all used in the running, jumping twisting and turning that are done on the court. Improving the strength in these areas will benefit your game.
Day 1: Calves
Holding dumb-bells in each hand, with feet pointing forward shoulder width apart, go up on to your toes staying balanced and return to the ground. Do this repetitively doing ten reps at a time holding for 5 seconds each time.
Day2: Quads
A way working the quads is to do leg extensions. Make sure that the seat of the leg extension machine is in the correct position, with your knee joint parallel with the lower hinge of the machine, and that you are comfortable. Starting with legs bent, straighten them until they are fully extended out in front of you. Hold here for a couple of seconds then return to starting position.
Day 3: Hamstrings
The hamstrings, the muscle in the back of your thigh a\re the best worked with a leg curl machine. There are two types: one on which you lie face down (prone) and one on which you are seated.
In the prone position place your heels under the pads and have your knees just off the end of the bench. Make sure you hips stay in contact with the bench throughout the movement. Curl the rollers up to your backside and return them to the starting position.
In the seated position make sure that the knee is parallel with the pivot on the lower arm of the machine. Put your ankles on top of the footpads and place the kneepads securely on your knees. Bend at the knee, tucking you legs under the seat as far as you can, then return to the strain position.
Day 4: Groin Adductor:
The most common adductor exercise is performed using a seated adduction machine in a gym. Sit comfortably and place your legs in the holders. Bring your heels together and when contact is made return to the starting position.
Alternating, standing upright, place a soft ball in between your feet. Squeeze your heels together and hold for a count of ten seconds. You could also do this seated with the ball between your knees.
Day 5:
Test: sit and reach test
Day 6:
Day of rest
Day 7:
Match
Week Four
Week four will be very similar to the week first the only differences is the intensity between the two, no at week work the player should be able to concentrate with a higher level of work.
Aim:
The aim for this week is to be able to improve on the distance ran in the first day to the last.
Day 1
This is the reason for training in different groups every one has a different idea, follow someone else route through this drill.. That way you will not be covering the same ground. Aim to spend between 20-30 minutes on the route, alternating between jogging and running 80 per cent of your -op speed. Through the route pick out markers such as trees pillars, you can jog between one and then sprint to the other. Make sure you spend at least 2 minute on recovering.
Day 2
Figure of eight repetitions
Starting at the corner of the court run to the opposite diagonal corner, then along the back line to the next corner and back across the court diagonally to the opposite corner. Do five sets, aiming to cover the repetitions in 45 seconds, give yourself a forfeit if you do not meet the time i.e. sit ups. As seen in fig 1.
Day 3
Run for 25 minute alternating throughout between 25 seconds jogging and 20 seconds at about 80 per cent of your top speed.
Day 4
8 sets of full court runs aim to do them 45 seconds, rest for 60 seconds between each run, then try and improve your time. As seen in figure 2
Day 5
This will be the same as the first day but make sure you pick some else’s route and also aim to improve your distance.
Day 6
This will be a day of rest, maybe a light 10-15 minute jog.
Day 7
Day of the netball game.
Test for week three and four
Through week three and four the two area are the muscles within the leg and also circuits worked I feel that a good test would be the bleep test, I shall be using this test many times through my examination of practical.
Week five
Aim:
The aim for this week is to say improvement for the three weeks.
Follow the same drills as in week two but make sure that you increase your sprinting speed by 10%.
Week Six
For this week I shall be working on the upper body I feel that this would also help with my power.
In athletics we have to be strong in the upper body because it had to act as a counterbalance for our legs.
Day 1: Shoulders: sides/lateral rises
Take a dumbbell in each hand with a firm grip. Placing your arms at your sides palms inwards, raise both arms at the same tome keeping them slightly bent at the elbow until the dumbbells are at shoulder length. Once there lower them down back to your side and repeat do this 25 times.
Day 2:Front shoulder rises
Take a pair of dumbbells, both hands in front of you, palms facing inwards, dumbbells resting on your thigh. Lift one is, at a time to shoulder height, keeping the elbow lightly bent and return to the starting.
Day 3:Shoulder press
Taking dumbbells in both hands, place your hands by your ears palms facing to your head. Push the weight above your head until your arms are straight, making sure that you keep your arms in the same plane as your body and your back straight. Don’t lean back. Bring your arms back down to your ears and repeat.
Day 4 Shoulder press/fixed machine
Taking a good-seated positing with the bat parallel to your eras push the bar above your head until your arms are straight. Lower back to starting position and repeat.
Day 5: Press up.
Straighten your arms and go up into your feet, so that only your hands ands toes are in contact with the floor, keep your body in a straight line, don’t allow your backside to wave around in the air, or your hips top sag towards the floor. Now, bend your elbows and lower yourself close to the floor without actually touching it. Then straighten your arms and press yourself back up to the starting position.
Day 6
Day of rest
Day 7
Match day
Test for weeks five and six
Week five was very similar to week three only at a higher intensity. Through week six it is very similar to week four but working the upper body, so doing a sit up test would test the strength of the upper body.
Week 7
Aim
Within week seven this week shall prepare day by day for the bleep test at the end on the Friday.
Day One
This will consist of a morning run of one mile.
Day Two
This will be much of fartlek training a range of different sprints. Start with slow run then a four hundred-metre sprint then end up with agility training.
Day three
Bleep test
Day Four
3000 metre run
Day five
Bleep test
Day six
Rest
Day Seven
Rest
The big test at the end of this would be the bleep test improving it from previous weeks.
