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;

. 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) in radius. Only two players from each team may score goals, the Goal Shooter and Goal Attack.

The team in possession of the ball is called the attacking team and the team trying to intercept or gain control of the ball is the defending team. Each team has specific attacking and defending players even though each player both attacks and defends throughout the game.

The winners of the game are the team that has scored the most goals within the allotted time.

The Court

The Equipment

Goal post

According to the Rules of Netball -

- A goal post, which shall be vertical and 3.05 metres high, shall be placed at the mid-point of each Goal Line.

- A metal ring with an internal diameter of 380 mm shall project horizontally 150 mm from the top of the post, the attachment to allow 150 m between the post and the near side of the ring.

- The ring shall be of steel rod 15 mm in diameter, fitted with a net clearly visible and open at both ends. Both ring and net are considered to be part of the goal post.

- If padding is used on the goal post, it shall not be more than 25 mm thick and shall start at the base of the goal post and extend the full length of the post.

- The goal post, which shall be 65 mm - 100 mm in diameter or 65 mm - 100 mm square may be inserted in a socket in the ground or may be supported by a metal base, which shall not project on the court.

- The goal post shall be placed so that the back of the goal post is at the outside of the Goal Line.
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- For international matches, the goal post should preferably be inserted into the ground.

- Nets should be clearly visible.

The Ball

The ball is made of leather, rubber or similar material and is a size 5

690 to 710 mm (27 to 28 inches) in circumference

400 to 450 g (14 to 16 ounces) in weight

The Rules

Netball is about running, jumping, throwing, catching, attacking, defending to score or stopping goals being scored. It is a fast game requiring players to have excellent skills and good teamwork.

The ...

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