E J D
sponsored by
EJD RECRUITMENT
WHITE
no sponsor
M C P
sponsored by
MCP
ENGINEERING
PLASTICS LTD
S & B
sponsored by
SUITED
&
BOOTED
WAGON
sponsored by
THE WAGON & HORSES PUB
DISPLAYS
sponsored by
DATAGEN DISPLAYS
AMAZONS
sponsored by
FRANK HOWARD
FUTURE
no sponsor
DISCOVERY
no sponsor
COLCHESTER
no sponsor
JUNIORS
no sponsor
SET 3 Exercises
warm up first ....
Endurance (mostly aerobic with some core work thrown in)
We need to get ourselves in aerobic shape across the Summer. This will make us stronger and able to last 4 quarters of intense netball.
For this we will use interval training.
Running (aerobic)
Fast running
Lay out 5 cones, each one 4 metres apart in a line.
Use a kitchen timer set for 5 minutes.
Start the timer and and run to the first cone and back to the start.
Then the 2nd cone and back to the start. then the 3rd and so on.
When you have completed the 5 cones - rest for the remainder of the 1st minute.
Now start again and repeat for the second minute.
Repeat for all minutes.
The faster you run the more rest you will get. Try to maintain a good speed. Get heart rate up to 80% MHR. check while you're resting.
Movement patterns and sprinting
Lay out an obstacle course. Start with 2 posts about 10 metres apart. Lay out a zig zag course of spots down one side - about 3 metres apart. On the other side make 5 hurdles (safely!) about 300mm high. Now you have 3 channels 20 metres apart.
In Channel 1 (zig-zag) you will do side steps.
2nd time in Channel 1 (zig zag) you will do change of direction.
In Channel 2 (the middle one, no obstacles) you will sprint
In Channel 3 (the hurdles) you will jog and jump
Now using the timer set to 5 minutes.
Work as follows:
channels 1 then 2 then 3 then 2 then 1
rest to end of first minute
repeat for each remaining minute
For 10 minutes:
jog 10 paces and routine 10 paces as follows
(print it on a card)
jog - bunny hops both feet together
jog - bounding long strides
jog - sking strides to each side
jog - high skips
jog - spotty dogs
jog - backwards slip steps to right and left
jog - forwards side steps to right and left
jog - high knees
jog - hop left then right
rest for 30 seconds.
repeat until 10 minutes are gone
Ball work
1 ball stretching routines.
2 ball pairs routines.
1 ball individual:
Place on floor and roll to left and then right - holding at extreme point for 10 seconds. Do 3 each side
Roll forward and then back through legs as above.
Roll ball all around body from ankles up to head and then down again.
Pass ball around waist 10 times left - 10 times right.
Hold ball on one hand and reach around behind back with it - place other hand on top of ball over opposite shoulder. Repeat with other hand. Do all 3 times.
Ball on floor - 20 toe taps alternate feet.
Ball between ankles - toss ball up with ankles and catch. 5 times.
Place one foot on top of ball and pivot round using small hops with other foot forwards - repeat other foot. repeat backwards - don't fall over!
Place ball between knees holding it with one hand in front one behind. drop ball and switch hands to grab. Do 5 times.
Holding both hands on top of ball on ground and with legs wide apart use crab like movements to rotate around ball - left then right a full circle.
Throw ball as high as you can - 10 claps before catching. Do 3 times.
Lay on front - place ball between ankles and touch bottom with ball. Do 5 times.
Lay on back - place ball between ankles and raise legs in straight position - hold for 5 seconds - lower. Do 5 times.
Lay on back - with ball between ankles pulls knees up to chest and lower. Do 5 times.
1 ball in pairs:
Back to back - pass ball around waist from one to the other - 10 left - 10 right.
Pass ball over head and through legs. 10 one way - 10 the other.
Move further apart - Around waist fig of 8 passing ball through gap between - 5 left - 5 right. (A longer stretch).
Still back to back - one throws over head for other to react and catch 1 bounce. 5 each player.
Move 2 metres apart. Both look through legs - one tosses ball for other to catch. 10 times.
Facing each other 1 metre apart: (stay close!)
1 holds ball at arms length in 2 hands at head height. Other has hands by her sides. Snatch ball before it hits ground. 5 times each player.
1 tosses ball up for other to jump and grab at max height. 5 times each player. Jog after.
Repeat but toss ball to side so move before jumping. 5 times each player. Jog after.
Lay on floor on back opposite touching soles of feet together. To one side of feet is a ball. 1st player picks ball up with feet and making an arc passes ball to other players feet at top of arc. She places ball on ground other side. Repeat to other side. Repeat other player.
In same position on floor using soled of feet both pick up ball between soles and move to other side. Move back. Do 3 times.
Laying on floor move ball using bicycle movements of feet as high as possible and cycle back down.
Stand 3 metres apart. Toss ball to others chest. Catch, bend forward to touch ground with ball, stand up and pass back. Repeat other player and do 10 times.
3 metres apart. One player stands with back to feeder. Feeder shouts left or right and passes ball to the turning player. Turn into the pass. 3 each side. Repeat for other player.
5 metres apart. As above but don't shout. Instead toss ball up to yourself and clap hands onto ball. Quickly pass ball to left or right. As receiver hears clap on ball she turns and moves fast to receive. 3 each side. repeat other player
2 balls in pairs:
1 metre apart - both passing together:
Exchange balls 1 over - 1 under. 10 times - repeat other way.
Exchange balls 1 over - 1 bounce. 10 times - repeat other way.
Hold balls high on one hand - exchange high to partners opposite hand - 10 passes.
Pass balls to side to lunge out - 10 times - repeat other way.
1 tosses ball up while other ball is fed in and out then retrieve tossed ball. 5 times each player.
move 2 metres apart sideways (still 1 metre apart forwards). Both toss up ball on the spot and move sideways to retrieve partners ball with quick side steps. Do 6 times.
Move 3 metres apart. On command both lobs balls forward with chest pass to hit in air. Retrieve your ball if hits. Retrieve other ball if misses. Do until 5 hits.
3 metres apart - one handed passes at same time. Catch with 1 hand out and pull in. Do 10 times. Repeat other hand.
This is a good foundation session to get heart and lungs going and includes some netball specific work. Space is sometimes hard to find so why not make an arrangement to get together up the park with some friends? I can lend you some gear and maybe come along! I need it too!
For best results do one session of 20-30 minutes. Increase this as you get fitter. Do an aerobic part - then a ball part - then do another aerobic!
I'll demo anything that you don't understand at coaching.
KEEP FIT - HAVE FUN - PLAY BETTER NETBALL!