First demonstrate the three passes and practise them in pairs.
Shoulder pass:
This is a flat hard pass.
- Step forward with left foot (if ball is held in the right hand) with ball held high by shoulder
- Push the ball straight ahead from shoulder, hand behind the ball
- Follow through with fingers pointing in the direction of the pass, eye on the receiver and head up
Chest pass:
This is also a flat pass.
- Use both hands, fingers behind the ball, thumbs touching and with elbows in
- push through while stepping forward with either foot
Bounce pass:
Low pass which is used over a short distance to feed the circle.
- Push towards the receiver, fingers pointing to the ground
- This pass should not raise high above the ground and bounce directly in front of the receiving players feet.
Quick activity: roll drill
Have two players, just passing the ball to each other firstly using shoulder pass, then chest pass and then bounce pass and then a combination of the three.
To progress activity the two players move around using the correct pass, e.g. for a short distance a bounce pass.
Cut the cake
Requirements: 3 or more players and one ball.
Arrange the players into a circle and give one player the ball. All the players must use a chest pass to pass the ball. The players throw the ball to anyone in the circle as quickly as possible. Keep this up till someone drops the ball.
This is a good concentration game as well as the practise of chest passing.
Break
Activity: Lots of passing
Use all of your players. Have half the players as throwers and the other half as receivers. Position the throwers in a “large cross ball” formation, as shown below.
The remaining half of the players (receivers) should form a line at the end of the court. Each receiver in turn, drives hard towards the first thrower to receive a pass, then passes it back to that thrower, then pushes off quickly and changes direction to head straight towards the next thrower. Continue through all throwers, then jog back to the start and repeat.
Warm down:
Slowly jog twice up and down court
Thursday, Session 3, Week 1
Aim of session: Friendly match
Warm up:
Jog three laps of the court then stretch doing:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Play match
Warm down:
Slow jogging once round court and then once up and down court.
Sunday, session 4, week 2
Aim of session: Attacking and Defending for shooters
Warm up: Stretches:
- Wide stance, bend forward hands flat to floor, hold for 10 count, recover
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Right foot behind left at 90 degrees right leg flexed, left leg straight, bend forward to left foot, hold for 10 count, relax
- left foot behind left at 90 degrees left leg flexed, right leg straight, bend forward to right foot, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Activity: Sequenced drill for Shooters
Place marker cones in goal circle about 1 metre apart
- Facing down court and using quick feet, running step, the shooter makes figures of 8, working around the cones
- Add other shooter, emphasising the need to keep a balanced circle.
- Add a pass from a stationary feeder.
- Take the cones away, try to keep the figure of 8 pattern going as much as possible.
- Use chest and bounce passes, varying the distance, height and strength.
- Stress the need for forward or diagonal backward movement to take a pass.
- Add one player as a defender.
- The ball starts in the circle, passes out to the moving feeder, who passes to the free player, who shoots for goal with normal defending and rebounding taking place.
- Stress the need for eye or ball faking by the feeder before the ball is passed.
- Add another feeder. The ball travels from the centre with the pass going to the WA. Both shooters are in the circle moving in a figure of 8 pattern with one defender marking the players.
-
The ball is passed in and out of the circle three times before a shot is attempted.
Stress co-operative play between the players with good body language and eye contact.
As a variation require the ball to be passed to the GA before it enters the shooting circle. Again nominate the number of times the ball must be passed between the players before a shot is attempted. Add defenders and build up into a centre pass strategy with options of pass, in and around the circle.
Warm down:
Slow jogging once round court and then once up and down court.
Tuesday, Session 5, Week 2
Aim of session: Passing
Warm-up:
Firstly do a slow jog around the three netball courts, then a sprint, then onto stretching:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
The three passes learnt in this session are: Lob, Push pass and Overhead.
In pairs practise the following:
Lob:
This pass needs power and speed.
- Hold the ball high
- Step forward and push from the waist angling the ball up
Push Pass:
This is associated with the bounce pass.
- Start at the waist with your hands behind the ball
- Push from the waist and step forward
- Follow through with fingers pointing in the direction of the pass
Overhead:
This is a high pass.
- Hold ball above the head
- Release the ball whilst stepping forward (keeping in the footwork rule)
- Use power from your wrist and elbow
Activity: Movement and passing drill
Have the players in pairs. Practise the three passes, moving around the court, and not forgetting the footwork rule, use long distance and short distance passing.
Break
Activity: Lob it!
Have half the team on one side of the court and half on the other side. Every player has a ball, and using a lob passes it to their receiving player. Progression: After the player has lobbed the ball, they have to move to a space in their goal third.
Warm down: Slow jogging around the court.
Thursday, Session 6, Week 2
Aim of session: Friendly match
Warm up:
Jog three laps of the court then stretch doing:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Play match
Warm down:
Slow jogging once round court and then once up and down court.
Sunday, Session 7, Week 3
Aim of session: Pivoting and Foot Work
Warm-up: Have the players line up on the back line of the court, jog to the end of the end of the first goal third and jog back to the back line. Then sprint to the end of the back line and sprint back. Then side step to the centre third line and do ten star jumps and sidestep to the end of the court and sprint back to the back line.
Stretches:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Foot Work:
The rules of Footwork:
Having caught the ball, a player may land or stand on:
- One foot – while the landing foot remains grounded, the second foot may be moved anywhere any number of times, pivoting on the landing foot if desired. Once the landing foot is lifted, it must not be re-grounded until the ball is released.
- Two feet (simultaneously) – once one foot is moved, the other is considered to be the landing foot, as above. Hopping or dragging the landing foot is not allowed.
Activity: River dance:
Pair up the team. The two players stand facing and close to each other, they can hold t-shirts or arms. On a call they try to tag the other’s feet with their feet. Teaches the players quick feet.
Activity: Improving speed and footwork:
Do some jogging with plenty of changes of direction ,jumping, turning and jogging around the goal circles.
Jog backwards, forwards and sideways working in the goal circle area with focus on the goal post. Do some stretching with plenty of arm mobility exercises e.g. circling of arms. Sprint speed work: plenty of six step pace work e.g. sidestepping to goal line to top of circle to across circle and repeat.
Break
Activity: How to pivot
Players should land on their outside foot. This means:
- When you run Right you land on your Right foot so pivot on your left
- When you run Left you land on your Left foot so pivot on your right
Pivot to the outside (away from the way you came) so the defender will not interfere with the pass as much and there is not as much pressure on the your body.
Practise Jumping and pivoting, then try in pairs with a ball.
Progression:
- Catch the ball while in the air
- Land with a little knee bend to cushion the landing.
- Try to have your knee lined up over your ankle.
Play a 5-a-side Match
Warm down: Three laps jogging round the court
Tuesday, Session 8, Week 3
Aim of Session: Linking Pivoting and shooting
Warm up:
Stretches:
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Frisbee:
Get a Frisbee. Divide teams into two, play Frisbee netball, same rules, except Frisbee has to touch the goal post, play half court.
Activity: Shooting Game
- Teams of 5 line up from the goal post to the side line in the centre third.
- The first player in the centre third for each team starts with the ball.
- On 'go', players pass the ball down their team towards the goal, the last person has only one attempt at goal, they collect the ball and run to the top of their team (with the ball, weaving in and out their team mates) and it starts again.
-
Each time your team scores everyone in your team must call out the progressive score. The winning team is the first to ten goals.
Break
Activity: Shooting/Pivoting game:
Now have the players line up like in the ‘shooting game’ but this time they are starting on the side line. To pass the ball down the line each player in turn leads towards the middle of the court, pivots on their outside foot and passes onto the next player who also leads towards the middle of the court. The last person in the line shoots, collects the rebound and then runs with the ball to the top of the line and everyone goes back to the sideline so the passing can start again.
If players don’t pivot on their outside foot then the ball must go back to the start of the line.
Thursday, Session 9, Week 3
Aim of Session: Friendly match
Warm up:
Have the players line up on the back line of the court, jog to the end of the end of the first goal third and jog back to the back line. Then sprint to the end of the back line and sprint back. Then side step to the centre third line and do ten star jumps and sidestep to the end of the court and sprint back to the back line.
Stretches:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Play match
Warm down:
Slow jogging once round court and then once up and down court.
Sunday, Session 10, Week 4
Aim of Session: Toss ups
Warm up:
Frisbee:
Divide teams into two, play Frisbee netball, same rules, except Frisbee has to touch the goal post, play half court.
Stretches:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, recover
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Activity: Toss ups and Movement Reaction Practise
Split the teams into pairs have them doing Movement Reaction Practise, whilst working with two players at a time on toss ups.
Activity: Movement Reaction Practise
The two players face each other about 2 metres apart. Player A works at various foot movements, e.g. hop one leg, jump up and down, side step left and right a few steps, various jumps using various foot patterns and pivots whilst player B tries to quickly copy their partner’s movement. They then exchange the lead. They should focus eyes on each other, and react quickly without dropping focus to feet level.
Whilst the team does that two players should have one to one with the coach working on toss ups.
Toss ups:
The rules of a Toss up:
A toss up is taken when 2 opposing players simultaneously:
- Catch the ball.
- Knock the ball out of court.
- Go off-side with the ball.
- Contact each other.
-
Or when the umpire is unsure about which player is responsible for an infringement or who had possession of the ball when the game was stopped for injury.
The two players stand facing each other at their own shooting ends with hands by their sides and the umpire flicks the ball upwards not more than 600m (2ft) in the air as the whistle is blown.
How to do a toss up:
- The two players concerned stand facing each other, facing the way they are shooting, with their arms by their side
- The umpire shall bring the ball in just below shoulder height of the shortest player and toss the ball a short distance in the air and at the same time blowing the whistle
- On hearing the whistle both players make an attempt to gain possession of the ball or hit it in the direction of their goal, but not directly at an opponent
- If a player moves before the whistle the umpire awards the ball to the other non-offending player.
The players in threes should practise toss-ups.
Break
Play a 5-a-side Match use a toss up to see who has centre first.
Warm Down: Three laps jogging round the court
Tuesday, Session 11, Week 4
Aim of Session: Attacking and Defending
Warm up:
Stretches:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Pair up the team. The two players stand facing and close to each other, they can hold t-shirts or arms. On a call they try to tag the other’s feet with their feet. Teaches the players quick feet.
Activity: Cone trap!
Requirements: 3 players, 1 ball, 2 cones
Two cones are placed approximately 2 metres apart an attacker and a defender, who stand in between. On the blow of a whistle, the attacker is to try and dodge forward to receive the ball from the third player about 5 metres away. The defender of course is trying to stop them in only 3 seconds.
Defending Skills
A defending player should
- prevent an opponent from receiving a pass.
- Intercept a pass or shot
- Block a pass or shot
- Block a movement of a player without the ball
- Try to gain possession after an unsuccessful shot.
Types of Defending
Double marking
When two players mark a single opposing player.
One on One
Used as defensive tactic, whereby each player marks a single opposition player.
Zone Defence
The method used by a team attempting to defend a specific area of court when it attempts to intercept the ball as it is taken through a zone. (Marking an area not just a player.)
Feint Dodge
When a player makes a movement one way and quickly signals an other.
Sprint Dodge
When a player sprints away from their opponent to receive the ball.
Activity: Different Dodges
In threes, practise the different dodges, focusing on more difficult dodges like zone defence and feint dodge.
Activity: 5-a-side match but take out the two WA to have a more attacking game
Warm-down:
Slow jogging around the three netball courts.
Thursday, Session 12, Week 4
Aim of Session: This is the last session before the Cup Match so in this session we’re concentrating on doing a full warm up and playing a match, working on set pieces such as Penalty pass, Toss up, throw in and centre pass etc.
Warm-up:
Have the players line up on the back line of the court, jog to the end of the end of the first goal third and jog back to the back line. Then sprint to the end of the back line and sprint back. Then side step to the centre third line and do ten star jumps and sidestep to the end of the court and sprint back to the back line.
Stretches:
- Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, relax
- Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, relax
- Wide stance, hands flat to floor, hold for 10 count, relax
- Balance on right leg, pull up left foot behind body, hold for 10 count, relax
- Balance on left leg, pull up right foot behind body, hold for 10 count, relax
- Hands on hips, 5 hip rotations to left, 5 to right
- Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, relax
- Right arm over head bent behind neck, lean left, hold for 10 count, relax
- Left arm over head bent behind neck, lean right, hold for 10 count, relax
- Circle arms 10 times forward, 10 times backward
- Neck rolls 5 to right, 5 to left
- Ankle rolls 5 to right, 5 to left, each foot
Frisbee:
Divide teams into two, play Frisbee netball, same rules, except Frisbee has to touch the goal post, play half court.
Activity: Practising a penalty pass
Penalty Pass: A pass awarded to a team which has been fouled by obstruction or contact. The offending player must stand to the side of the opposing player, and is not allowed to move until the ball has been released.
Have four people each practising penalty passes. Two players are on the same team, whereas the other two also on the same team. The offending player who “fouled” should stand by their opponent. The player taking the penalty must try and pass it to their player, but the other player must try and defend well and “capture” the ball.
Activity: Practising a penalty shot
Penalty Shot: Awarded for same reason as a penalty pass, when the foul has occurred in the shooting circle. The player is allowed to either shoot or pass.
Again, have four players the two GA’s and two GS’ practising penalty shots. Once again the “offending” player must stand by the player they fouled, but instead of passing the player taking the pass, they practise taking a shot.
Toss-ups:
Have three players practising toss ups.
- The two players concerned stand facing each other, facing the way they are shooting, with their arms by their side
- The umpire shall bring the ball in just below shoulder height of the shortest player and toss the ball a short distance in the air and at the same time blowing the whistle
- On hearing the whistle both players make an attempt to gain possession of the bal or hit it in the direction of their goal, but not directly at an opponent
Break
Activity: Throw-ins: Used to bring the ball back into court when it has gone out of play.
Have player in threes practising throwing the ball back on to the court, but making sure they use defending skills to their full ability.
Activity: Centre pass:
Centre Pass: Name of pass used to start or restart game from centre circle.
Practise the centre pass have the players in their starting positions and practise centre passing, like in the beginning of a match. The team that gets the ball to bounce on their winning line, wins the centre pass.
Warm- down:
Three laps around the netball court. Then slow jogging up and down the court.
