• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Netball Fitness Program

Extracts from this document...


Introduction I have chosen to do a fitness program for a sport. I chose the sport netball. I have chosen this sport, as I am more familiar with what is involved in terms of training, warming up, cooling down and so on. The main fitness components, I think that are involved in Netball are; 1. Stamina 2. Speed 3. Skill 4. Agility I play in a defence position, so I will try to aim all my exercises at that. In terms of the FITT acronym (Frequency, Intensity, Time, Type), I spent 4 weeks on this fitness program, set myself a higher target every week to beat or reach, and tried to make all of my exercises compatible with my sport. About The Sport The Game Netball is a team game, played by two teams of seven players and based on throwing and catching. A team may consist of up to 12 players. Each player has a playing position that is determined by the areas on the court where she may move or play. Their position is shown by letters worn on a bib above the waist, on the front and the back of the player, for example GA - Goal Attack, C - Centre, GK - Goal Keeper, etc. The aim of the game is to score as many goals as is possible from within an area called the Goal Circle, which is a semi-circle, in the middle of the goal line and measuring 4.9 metres (16 ft) ...read more.


Do the same for the right. Lift your arm over above your head and gently push down with other arm for 5 seconds, then swap arms Put one arm straight across your chest and gently push your elbow and hold for five seconds and again with your other arm Legs a little apart and stretch your arm down gently and hold for five seconds and do same with other side One foot in front of the other and gently push the forward leg back, putting your hands on top for support, you should feel a stretch on the forward leg and hold for five seconds. The back leg should be slightly bent too. Change legs and do the same. Again, one foot in front of the other and lean forward the back leg should feel stretched and the front leg should be slightly bent. Rotate both ankles for five seconds, both in clockwise and anti-clockwise directions. Also do this with wrists. The warm up is now completed Why do we have to warm up? Warm-up exercises should precede any practice or competition; they make the muscles work more efficiently by increasing their temperature. This prevents injury to muscles, tendons and ligaments; and increases blood flow to the heart and active muscles. The warm-up should be progressive, increasing in intensity until the exertion level of practice or competition is reached. Routine I have planned out a circuit, which I followed for four weeks. ...read more.


I wasn't too happy with the way I set it out and the activities I chose, as I thought that they weren't very netball related. I should have done more of the Plyometric exercises seeing as they were specified to just netball. I only had five Plyometric exercises I could choose from but use only two (Single-Leg Push Off & Depth Jump). Another thing I wasn't too pleased about was my warm-up. I thought I could have put in more netball needed stretches and runs. I did side step and so on, but I felt I didn't do it enough. I ran more, but I think that I should have concentrated more on things like running/sprinting short distances and to run back (being able to change direction at speed - agility). I should have done more side stepping and jogged down to a walk before stretching. When I stretched I don't think I could have done more. The stretches I did were the exact same I do when I train and do before a match. I go to a practice with a league club in Coventry. I felt that my fitness programme did have a lot of influence from that, and I think that I gained a lot of help from it for my programme. I didn't refer my routine much to FITT or SPORT. I did refer to it, but not as much as I felt I should have. This circuit, also, would have worked better, if I had stuck to a proper diet, while training. ?? ?? ?? ?? Amandeep Gill 11L GCSE PE Mrs Youett 2 ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Safety Aspects and Risk Assessment section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Safety Aspects and Risk Assessment essays

  1. GCSE PE Analysing Performance Task

    They receive the ball and pass the ball straight on to the first player on the opposite line where it all starts again. This is a practise of footwork and will help the players to know to catch the

  2. Components of fitness required for throwing a javelin.

    Throwing the javelin competitively uses exposive muscle contraction, so it is vital that all the muscles are warm. If they are not warm then there is more likelihood of an injury occurring. Cool Down: This aids recovery and prevents DOMS and injury.

  1. 6 week personal exercise programme

    70 70 Leg extension 10 70 70 Chest press 10 35 70 Peck deck 10 35 70 Leg curl 8 80 80 Leg extension 8 80 80 Chest press 8 40 80 Peck deck 8 40 80 I will run through this session twice Cool Down: CV: 5 minutes on

  2. Justification of Fitness Components for Rounders.

    * Agility - combination of speed and coordination. Allows you to efficiently change direction and body position at speed. * Balance - ability to maintain equilibrium (the centre of gravity is over its area of support). Static balance-balance that is held e.g. headstand in gymnastics. Dynamic balance-retaining balance while in motion.

  1. PPP - Action Plan.

    to still get up and down the pitch towards the end of the match. My objective for shooting: is to develop consistency. My target is to work the goalkeeper for at least 75% of shots. My objective for using the offside trap: is to get the back four working in

  2. Rules, regulations and legislation are really important as they provide a safe environment for ...

    The smoking materials landed on a pile of old rubbish that had sat there for at least 20 years. Five minutes before half-time, white smoke was seen rising from the rear of the 77-year-old wooden stand. People started evacuating the stands onto the pitch, it was all orderly to start

  1. Sports Studies-Risk Assessment : Netball

    In netball the centre players; Centre, Wing attack, Wing defence, Goal attack and Goal defence should be physically fit as a lot of running is needed the Goal shooter and Goal keeper need to be physically fit also. You must also be sure that our body has been trained to cope with the demands of sport.

  2. There are 3 parts to a training session - the warm-up, the main activity ...

    Therefore the target zone will drop. Main Activity I will be doing an activity every other day for the week. Each activity will be repeated during the following week and hopefully the results will show that my fitness has improved. I will be doing a variety of different activities to improve different areas of fitness - mainly cardiovascular fitness and body endurance.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work