TRAINING SESSION - Bridgette
Date: 14/05/15 Venue: Sports Centre Number in Group: 6
VOLUME: LOW INTENSITY: HIGH
TYPE OF TRAINING: Interval, Circuit
GOALS:
Warm-Up
Drill one: All members of the team (6) get into one square of the court, a square lined on the court (doesn’t have to be relevant to netball). Every member must be moving at all times. 3 people will be attacking and 2 will be defending. The square will be confined and crowded. The defenders will be constantly trying to defend the ball. The rules of netball all still apply, no contact, I metre before defending, no stepping etc. Work for 2 minutes and then swap defending and attacking. While swapping this is considered a rest.
Drill two:
Worker runs from the base line to the first marker and runs around it (pivot) and then runs back to the base line where they started and receives a ball from the marker one they then pass that ball to marker 2 and follows the ball there and touches the ball and then receives a lob and try for one shot it doesn’t matter if they get the shot or miss the shot they then pass the ball to marker three which is furthers away. They run to marker three do a pivot around them jog backwards until they get to the transverse line they receive a pass and then switch workers.
Drill three: will be a circuit. The process of the circuits goes like this; starting next to the goal posts at the base line, they will start with jumping and receiving a lob. They will then pass the ball back and sprint to a marker which will be located at the top of the goal circle. They will reach the marker and jog backwards until at the goal line again. Side stepping along the goal line until they reach the side line they will do either lunges or squat jumps going up the side line and vice versa on the other side of the court coming down. When reaching half way of the court they will go across the caught doing high knee strides until they reach the other side of the court and will do the same. This will be performed 3 time by each team member.
Drill four:
There will be two groups of three. Have one person will be working while two pass the ball constantly. The person working, performs a figure eight around the two, catching the ball and passing at the appropriate times. Working for 1.5 minutes and then rotating between the three people in the group.
Drill five:
There will be two lines one line will be the attacking and the other the defending
I will be the thrower two people drive to the ball one being from the attack the other from the defending and the attacked drives while the defender defends once they receive the pass they go to the back of the line and swap lines.
Once done several time instead of receiving one pass they throw the ball back and resituate themselves to offer for the ball a second time and then go to the back of the line.
Drill 6:
This drill is a pitter-patter drill. They stand in one place until I move the ball in my ands which ever direction the ball is in that’s where they are side stepping. If the ball drops to the ground they touch the ground and jump up and if I throw the ball behind me they sprint to the other end of the court.
Cool Down
The first cooling down exercise will be doing a simple drill called cutting the cake. This requires one person in the middle of the circle which is made by the other members evenly distributed in a circle formation. One attacker moves around the circle and receiving a pass from the member in the middle of the circle when they reach every space in the circle. Remembering to stop when catching a pass.
The cooling down exercise will be finished with walking up and down the entire netball court doing a different stretch every three steps.
If time runs short then the first cooling down exercise will not be conducted.
VOLUME: LOW INTENSITY: HIGH
TYPE OF TRAINING: Interval, Circuit
GOALS:
- To focus on agility during a netball game.
- To improve the ATP-CP
- Netballs approximately 3
- Markers
- Two or three bibs
Warm-Up
- General stretches
- Then one lap of the court at each corner an exercise is performed.
- Corner 1: 10 squat jumps
- Corner 2: 5 burpies
- Corner 3: 15 crunches
- Corner 4: 10 push-ups
Drill one: All members of the team (6) get into one square of the court, a square lined on the court (doesn’t have to be relevant to netball). Every member must be moving at all times. 3 people will be attacking and 2 will be defending. The square will be confined and crowded. The defenders will be constantly trying to defend the ball. The rules of netball all still apply, no contact, I metre before defending, no stepping etc. Work for 2 minutes and then swap defending and attacking. While swapping this is considered a rest.
Drill two:
Worker runs from the base line to the first marker and runs around it (pivot) and then runs back to the base line where they started and receives a ball from the marker one they then pass that ball to marker 2 and follows the ball there and touches the ball and then receives a lob and try for one shot it doesn’t matter if they get the shot or miss the shot they then pass the ball to marker three which is furthers away. They run to marker three do a pivot around them jog backwards until they get to the transverse line they receive a pass and then switch workers.
Drill three: will be a circuit. The process of the circuits goes like this; starting next to the goal posts at the base line, they will start with jumping and receiving a lob. They will then pass the ball back and sprint to a marker which will be located at the top of the goal circle. They will reach the marker and jog backwards until at the goal line again. Side stepping along the goal line until they reach the side line they will do either lunges or squat jumps going up the side line and vice versa on the other side of the court coming down. When reaching half way of the court they will go across the caught doing high knee strides until they reach the other side of the court and will do the same. This will be performed 3 time by each team member.
Drill four:
There will be two groups of three. Have one person will be working while two pass the ball constantly. The person working, performs a figure eight around the two, catching the ball and passing at the appropriate times. Working for 1.5 minutes and then rotating between the three people in the group.
Drill five:
There will be two lines one line will be the attacking and the other the defending
I will be the thrower two people drive to the ball one being from the attack the other from the defending and the attacked drives while the defender defends once they receive the pass they go to the back of the line and swap lines.
Once done several time instead of receiving one pass they throw the ball back and resituate themselves to offer for the ball a second time and then go to the back of the line.
Drill 6:
This drill is a pitter-patter drill. They stand in one place until I move the ball in my ands which ever direction the ball is in that’s where they are side stepping. If the ball drops to the ground they touch the ground and jump up and if I throw the ball behind me they sprint to the other end of the court.
Cool Down
The first cooling down exercise will be doing a simple drill called cutting the cake. This requires one person in the middle of the circle which is made by the other members evenly distributed in a circle formation. One attacker moves around the circle and receiving a pass from the member in the middle of the circle when they reach every space in the circle. Remembering to stop when catching a pass.
The cooling down exercise will be finished with walking up and down the entire netball court doing a different stretch every three steps.
If time runs short then the first cooling down exercise will not be conducted.