Power
Power fizz Bede and strength combined There’s a strong link between power and explosives straight. It is important in netball they have power, so there you are able to produce a strong, hard past, therefore you are able to keep up with the pace of the game and making it less likely they will pass will be intercepted by the opposition. Power can be improved by Sprint interval training, weight-training and callisthenics.
Aerobic capacity / fitness and cardiovascular endurance
Cardiovascular endurance is how good you are achieving your muscles supplied the oxygen for more efficient your CV system, the slur your pulse rate will be many arresting or exercising, the quicker your possible return to normal of their excising.
It is important foreign netball player to have good CV endurance and aerobic fitness, as during a game, you’re constantly moving and your muscles demand oxygen. It is therefore essential to have an efficient CV system.
To improve your si Nieve Sister my your hearts and Longs will have to be worked in your training zone from 15 to 30 minutes. Circuit training is a good way.
Muscular endurance
Muscular endurance is the ability of mussels to keep working and sustain Movement favor a period of Tarring. The better your muscular endurance the long you can exert your muscles for a larger force.
Netball players need this as tourer a match you are forced to carry out a number of movements that require your muscles to work hard.
To improve your muscular endurance, you will need to get stronger and build up stamina – weight-training is a good way.
Fitness is not the only thing you need in order to be successful netball player. Skill is also an important factor. The main skills required in natball are:-
These can all be improved by taking part in a variety of different drills, but you can’t expect to achieve any positive results unless practise!
Because of the set time for my training is 40 minutes, this is how it will be structured:-
5 minutes: warm-up
15 minutes: drills and skills
15 minutes: physical conditioning
5 minutes: cool-down
Ideally, the warm-up and cool-up for down would have a longer time spent on them, however, the time span with which I have been given, limits my warm-up and cool-down to only five minutes.
It is deliberate that drills and skills come before physical conditioning because if the physical conditioning came his first, it may mean that I would be too tired to achieve the best results in the skills aspect, therefore meaning that I would not be able to work to the best of my ability.
Four principles of training need to be considered when I workout my training programme:-
- Overload
- Progression
- Specificity
- Reversibility
Overload
When training, you need to make sure Phil porn works harder than it normally would. By working harder, you will take your body to a better level of fitness. It is the only way you’ll get fitter. You can overload by increasing the following:-
- Frequency of training – how often you train
- Intensity of training - how hard you work
- Time/duration – length of your training session
Progression
Progression is to steadily increase the amount/ intensity of training. There should only be done gradually and ruin your body is fully adapted to the previous training.
Specificity
Everyone has a different fitness level and your training should be adapted to suit you. You also need to make your training specific to the sport you are concentrating on.
Reversibility
This is how long it takes your body’s fitness level to increase. It is far easier to use your fitness level and it is to gain it
Week one
This week I am going to concentrate on agility, reaction times, footwork, and strength and power. It will be carried out inside in either the sports hall or the gym .
I am going to construct a set warm-up which I will do every week. It will consist of aerobic type activities such as jogging and dynamic stretches into movements that are netball specific.
It is important that you carry out a warm-up synergy prepare the bawdy Fortes to calm. The warm-up raises your pulse rate therefore increasing the blood flow to your muscles, which in turn, and creases mussel temperature. This reduces the risk of injury and enhances performance.
Set warm-up: 5 minutes
3 minutes: jog – must incorporate short sprints, side-stepping, high knees and kickbacks
2 minutes: thorough stretch
- Ankle stretches
- Calf stretches
- Groin stretches
- Hip rotation
- Trunk twists
- Tricep stretches
- Deltiod stretches
- Shoulder rotation
- Neck stretches
Drills and skills: 15 minutes
Agility - Fan drill: 5 minutes
This drill aims to improve agility and stamina
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Forward and back: start at ‘A’. Sprint to ‘B’, run backwards from ‘B’ to ‘A’. Repeat 3 and the rest for 20 seconds.
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Side to side: start at ‘A’. sprinter sidewards to ‘D’ and back again. You must face forward at all times. Be sure to sprint not side-step. Repeat 3 times and rest for 20 seconds.
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Diagonal: start at ‘A’, sprint diagonally to ‘C’, then sprint back. Repeat 3 times and rest for 20 seconds.
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Diagonal to left: start at ‘D’, sprint diagonally ‘B’ and back. Repeated 3 times and rest for 20 seconds.
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Figure of eight: start at ‘A’. Sprint diagonally to ‘C’, sidewards to ‘B’, diagonally back to ‘D’ and across to ‘A’. repeat once more then rest.
Reaction time – drill 1 and 2: 10 minutes
Reaction drill 1
This drill aims to improve reaction times.
The feeder holds the ball at arms length. Worker has hands outside of the feeders hands but not touching. Randomly, feeder drops ball, worker has to catch ball before it bounces. Repeat 10 times then swap. Repeat twice.
Reaction drill 2
Standing face forward in a line. Feeder shouts ‘go’ when drops ball, worker has to turn around and catch ball before second bounce.
Footwork: 5 minutes
This drill aims to improve footwork.
Complete circuit then rest for 15 seconds. Repeat 5 times or until 10 minutes is up.
Physical conditioning: 15 minutes
Strength and power circuit: 10 minutes
This circuit aims to build strength and power.
Carry out each activity for 40 seconds. Rest for 20 seconds.
Fast skipping: 4 minutes
Rest after 2 minutes for 30 seconds, then continue.
Cool-down: 5 minutes
- 2 minute jog – easing up towards the end
- 3 minutes – set of stretches
The cool-down is important because it returns the body gently back to its normal state and helps with the removal of lactic acid.
Week two
During this training session, I am concentrating on accuracy and consistency, footwork and co-ordination, and cardiovascular and muscular endurance.
Set warm-up: 2 minutes
Drills and skills: 15 minutes
Accuracy – shooting: 7 minutes
This drill aims to improve accuracy and consistency.
Start at ‘A’. sue at each ‘X’ and score before moving on to the next ‘X’.
Footwork and co-ordination: 7 minutes
Feeder and starts with ball on sideline and passes ball left and right diagonally. From start worker runs out, lands on outside foot as catches ball, steps forward and chest passes back to feeder, then we returns to start. Continue for 40 seconds then swap over. Repeat 3 times each.
Physical conditioning: 15 minutes
15 minutes: cross-country run (long interval) around school sports grounds. This activity aims to improve cardiovascular and muscular endurance and stamina.
Cool-down: 5 minutes
- 2 minutes: slow jog into walk
- 3 minutes: stretching
Week three
This week I am concentrating on co-ordination, balance, muscular endurance and speed. The drills are getting slightly harder which is what is needed at this stage in the training programme.
Set warm-up: 5 minutes
Drills and skills: 15 minutes
Co-ordination: 7 minutes
In a pair, stand 1-2 meters apart, facing each-other with one ball. Pass the ball to each-other using only one hand to catch and pass the ball back to partner. After 1 minute, introduce a second ball and continue for a further 2 minutes. Then, after putting one ball aside, side-step down the sideline continuing the same passing action. After 1 minute, rest for 30 seconds. Now introduce a second ball whilst side-stepping down the length of the court.
This activity helps to improve co-ordination skills.
Balance: 7 minutes
Although it is very hard to improve balance, this drill might make you more confident when moving into position, pivoting or jumping when playing. This drill will also help to improve muscular endurance.
Using the sideline, hop on your right leg from side to side of the line. Change leg after 1 minute, then rest for 30 seconds. Then, starting at the baseline hop from one end of the court to the other, hopping from side to side of the sideline. Change leg, then rest for 30 seconds. Repeat twice.
Physical conditioning: 15 minutes
Speed – sprint interval – drill 1: 7 minutes
Complete circuit, rest for 10 seconds. Continue until 6 minutes is up. When complete, rest for 1 minute before moving on to next activity.
Sprint interval – drill 2
Start at ‘A’, jog to ‘B’, from ‘B’ to ‘C’ sprint. Then jog from ‘C’ to ‘D’ to ‘A’. Continue circuit for 6 minutes. When complete rest for 1 minute
Cool-down: 5 minutes
2 minutes: gentle jog into walk
3 minutes: stretching
Week four
This training session I am going to focus on footwork, co ordination, stamina, ball skills and flexibility. I had done a few drills which incorporate each of these points.
Set warm-up: 5 minutes
Drills and skills: 15 minutes
Ball skills: 7 minutes
Feeder starts with ball. Drops ball, as soon as ball leaves hands, worker can move forward to catch ball before second bounce. Worker then passes ball back to feeder. Feeder then passes ball over the head of worker, who then has to run backwards and catch ball before it bounces. Carry on for 45 seconds. Rest for 15 seconds then change, feeder is now worker. Repeat three times each.
This helps to improve footwork, co-ordination, stamina and a balance.
Fan drill: 7 minutes
Fan drill (as session one) but repeat each movement four times instead of three. Same rest period. On figure of eight drill, repeat three times instead of two. Rest 2 minutes.
Physical conditioning: 15 minutes
Muscle toning and flexibility: 15 minutes
Set of stretches:-
- Calve stretch
- Hamstring stretch
- Hip stretch standing
- Shoulder mobility
- Side stretch
- Upper back stretch
- Lower back stretch
- Groin stretch
- Hamstring/back stretch
Hold each stretch for 8-10 seconds and repeat twice.
Cool-down:15 minutes
3 minute jog
1 minute walk
1 minute stretches
Week five