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Click here for exercises for Fitness, Agility, Power and Speed. This will build into a cook book!
FIT FOR NETBALL by Mick Fowler
If you want to sprint harder, last at peak performance for 4 quarters, be better balanced, react faster, be stronger - then you need to train and keep fit. This will make you a better netballer, make your team stronger, help win more matches, mean less injuries and make you feel good! Coupled with a balanced diet this can be achieved without stressing you or overloading your life!
This fitness programme has been designed on proven principles to train your body in the correct areas for aerobic (endurance, stamina, cardio vascular (heart/lung) performance) and anaerobic (strength, power, agility, balance) fitness. A lot of this can be achieved by attending our coaching sessions and playing netball but some needs to be added at home. It’s a menu that you can select yourself – a balanced diet of training!
It goes in cycles. If we plan to be at peak fitness for the winter league then we must have recovery and rest times. So we will have recovery/rest, foundation, preparation, competition phase. We also need variety and not tunnel vision on netball - especially in the rest phase - a mental as well as physical recovery. It’s called the summer! I’m encouraging you, and I’ll do it at coaching, to have fun! I know we have summer league but don’t take this too seriously, you’ll be playing in lots of positions so you’ll have variety!
Training doesn’t have to be a chore. If you don’t like running (and I don’t!) there are other equally good aerobic exercises – swimming, cycling, cross trainers, fast walks, skipping … anything to work the heart and lungs. If you don’t have the equipment for some of the stuff we do at training - adapt at home - you must have steps/stairs - you will have some rope - you have a path - you have a wall - buy a cheap football or get an old netball from me!
At the heart of it … We need to train at the correct heart rate for our training to have best effect. Working our heart too hard has a negative effect. We need to build up to peak work rates as well. To calculate your MHR (Maximum Heart Rate) do this:
From 220 subtract your age. For me this is 220-57 = 163 (you're never too old to train!). Now check the work rate specified for the sort of training we are doing. For our aerobic work (running, cycling etc.) it’s going to be 80% MHR. So for me that is 163 multiplied by 80 then divided by 100 = 130. For 85% (our anaerobic training - jumping, step ups, squat thrusts …) this will increase (for me) to 138. I can check this by taking my pulse for 15 seconds and then multiply by 4 and see if I’m alive, at 85% MHR, or dead!
Ok – so are you up for it? This is what to do…..
ONE - Record a player profile - a starting point. I want to do this during your rest period. That’s from now to the end of June. For the player profile forms click this link PLAYER PROFILE – print them or edit them and either post or email them to me.
TWO - I want to test you - We’ll use field testing (err it’s not done in a field…)
The tests are:
Measuring your height and wing span – don’t worry I’m not trying to grow you!! If you were a child we could make predictions around these stats. You can do this with your children (ask me for details).
Measuring your vertical jump.
Measuring your time for a 1 mile run.
The beep test (MSFT – multi stage fitness test) – repeatedly running a 22m timed course keeping up with a beep until you give up!
And finally the rebound test - throwing a netball against a wall from 4m – how many can you do in 1 minute?
Can you tell me what sort of fitness I’m looking at with these tests?
This gives us a benchmark for your aerobic and anaerobic fitness. We could also compare this with national fitness standards for your age and ability.
THREE - We’ll make a plan. This has to depend on your age, current fitness level, ability, your goals (how fit you want to be), your health and your injury status. Hopefully your player profile will help me here along with other information you can give me.
There is a master sheet I have with the complete fitness plan on.
FOUR – Coaching will be tailored to fit the plan. This doesn’t mean that you can’t come to coaching unless you're following the fitness plan! As I said at the beginning – it’s pick and mix. More benefit will be gained from coming to coaching as we will be focused on the areas of work – especially anaerobic fitness routines and skills. We will do core body strength work and agility drills. Work on body balance. Also here you can learn the warm ups and cool downs.
I hope this is helpful to you all. The website will be the communication tool for fitness routines, skill practice routines, progress reports, problems. Please check back regularly. I will be adding things to the links at the top of this page as time goes on.
Email me with your progress / problems! I WILL reply!
Good luck!
Mick