My Training Session:
- Warm-up
For the warm-up, all performers must do 10 lengths of the netball court, jogging. After, they must do 1 length of high knees, 1 length of bum flicks, 2 lengths of side-steps, 1 length of high skips, 1 third of lunges, 1 third of squats, then the last third jogging it out. Once finished, ensure everyone goes through all the necessary stretches to make sure no-one pulls a muscle.
- Skills
Players to get into pairs with a ball between them and practice shoulder passes, chest passes and bounce passes. Purpose of this drill: to improve throwing and catching skills. Practice each pass for 5 minutes.
In this drill there will be 2 teams. Both have to try to take cones from their opponent’s area and place them behind their line. The 2 end thirds of the netball court will be used for the cones, and the middle third will be used for the players to run. Each player is only allowed to take one cone at a time. Any numbers of players can participate in the drill, however teams must be equal (if odd number of players, one person could help the coach to see if everyone is playing fairly, this can be swapped around). Players could go as a relay or all at once and play within a time limit of 3 minutes. Repeat this drill 3 times. Purpose of this drill: improving change of direction (dodging) and speed.
Everyone must get into pairs with 1 ball between 2. In this drill, the first player will pass to her partner in a diagonal direction, then the first player moves to the next cone to receive the ball back. The pairs will repeat the process 5 times, one after another. Purpose of this drill: to practice running off and onto the ball.
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- Footwork-catch, pivot and pass relay:
In this drill there will be 4 players stood in two lines (2 players opposite each other) working with 1 ball. The starting player passes the ball to the player moving towards them from the opposite group. The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot on their landing foot to pass the ball back the player on the side where they started. Keep repeating this process for approximately 5 minutes. Purpose of this drill: to practice pivoting and running onto the ball.
Players to get into groups of 4 with 2 players standing in two lines (2 players opposite each other). 2 players (one from each side) will be throwing the ball (chest pass or shoulder pass) to each other while the other 2 players are defending them. They must be standing 3 feet away. After 5 minutes they swap around so the player that was throwing the ball first is now a defender.
- Competition
The competition will be a netball match. Split the teams evenly and let each team decide which position they would like to play and if one player does not get their desired position, they will be able to change to their 1st choice at half time. There will be 2 halves in the match which will consist of 15 minutes each. The coach will be the umpire of the match. As the umpire, you will make fair decisions in able to let players learn from their mistakes, and if a player is pulled up for something, and does not understand why, explain to them.
- Cool down:
For the cool down, the players will slowly jog around the full netball court twice. Once they have finished, get them to form a circle around you and go through all the necessary stretches for approximately 10 seconds on each stretch. Thank everyone for coming and then your session has ended.
Jessica El-Homssi