Netball circuit training?
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Danielle Molyneux Physical education coursework Netball circuit What is circuit training? Circuit training is a method of training. A circuit has 8 to 15 stations where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Specificity My circuit-training program is for netball and is based over a 5-week period. The 12 stations are specifically suited to what is needed to play netball. The circuit is specified for a central player i.e. wing attack, wing defence and centre players. It is aimed at muscular endurance, speed, agility, cardiovascular endurance and ball skills. These are all needed for a netball player. For example: * Muscular endurance - to keep muscles contracting for the full length of the match without them becoming tired or weak. * Muscular strength - the force of muscles exert when they contract. This is important for netball because the throws have to be quick and powerful. * Speed - the ability to perform a movement in a short period of time. This is essential for netball, for example to be able to sprint to receive a pass and getting away from your defender.
Another exercise is where I use the ladder, one sprints through it and each foot goes into every section. It improves footwork and helps with dodging, as you need small quick movements when you need to get past a defender to receive the ball. It can also improve leg muscles, especially the gastrocnemius. Appropriate application I will complete my circuit once a week for 5 weeks. In order to help me improve each week I will increase the time I spend on each apparatus but keep the length of rest the same, which will be 45 seconds. For example: * Week 1 - exercise for 40 seconds - rest for 45 seconds * Week 2 - exercise for 45 seconds - rest for 45 seconds * Week 3 - exercise for 50 seconds - rest for 45 seconds * Week 4 - exercise for 55 seconds - rest for 45 seconds * Week 5 - exercise for 60 seconds - rest for 45 seconds This increases the amount of work I am doing which should help me improve. I will also make the exercises harder for instance one of my exercises include jumping to reach a point. Each week I will increase the height of the point by 3cm. This means I will be working harder and for a longer period of time.
Station 10 was jumping with a twist the help the abdominal muscles. This tested my motivation because it was tiring and I could feel my abdominal muscles getting stronger. Overall I improved. Station 11, passing, this helped with accuracy and my speed. Both have improved. Station 12, skipping, helped with everything, especially my leg muscles and cardiovascular endurance. However, overall I do not think it improved my fitness noticeably. I found they circuit very intense and quite tiring, but it was overall effective and improved all areas I had hoped. Although I had improved during the five-week period I had only improved slightly, so if I repeated this program I would do more weeks so improvements could be noticeable. If the circuit was not made harder the body will stop improving in areas of muscular endurance and aerobic respiration. The body must train to prevent reversibility. This is when the affects of training decrease and the benefits are lost There was a decrease in my bleep test score; this was due to the fact that I did not finish the training within 5 consecutive weeks, there was a six-week gap after the first 3 training periods. I think that the summer did not improve my fitness. However I do think my skills have improved mildly. Harvard step test 112 Bleep test 5.4 I think that my bleep test and step test went lower because I took a break for 6 weeks over the summer and therefore the results are very spread out.
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