TRAINING SESSION 1 - Patrick
Training Plan Format TRAINING SESSION #1
Date: 7/05/2015 Venue: Downlands College Number in Group: 1
VOLUME: Medium INTENSITY: Low
TYPE OF TRAINING: Fartlek training
GOALS:
1. To improve the passing skills of the players
2. To improve the general positioning of the players to get into gaps and get the ball
3. To increase anaerobic and aerobic capacity of the players for the required fitness level of competition phase.
Equipment:
Markers
Netballs
Camera
Session:
Warm-Up
Line up in one line at the sideline then sprint to the halfway line then jog lightly to the end do this three times.
On the base line again do lunges slowly to the half way line then easy squats to the end do this 2 times
Then high knees to half way line then but flicks do this twice
Lastly do stretches starting at the neck then going down towards the ankles. Each stretch will involve the stretching of the muscles being used which are as follows: the back, shoulders, neck, thighs and quads, calves and lastly ankles.
Work-Out
Drill number 1.
Bounce pass drill:
Organisation: 2 players facing each other at a distance suitable for player’s ability, 1 ball. Players pass the ball between each other using correct bounce pass technique.
Basics of Drill:
Drill Number 2:
Chest passes:
Players pass the ball between each other using correct chest pass technique.
Coaching Points:
Drill number 3:
Hook Passes
Organisation: 2 players facing each other at a distance suitable for player’s ability, 1 ball. Players pass the ball between each other using correct shoulder pass technique.
Basics of the drill:
Drill number 4:
Organisation: 3 players – 1 worker, 1 shadowing defender and 1 feeder. Cones can be used to signal a point to drive towards. Worker steps to either left or right and then in order to deceive the defender sprints in the opposite direction. The feeder or ball receiver have to communicate with one another to which direction the ball is going to so which cone. Once each cone has been successfully completed rotate the roles.
Basics of the drill:
Have a minute Break!!!!
Drill Number 5:
Organisation: One feeder on the edge of the circle, one shooter and one defender. Shooter sprints towards the feeder quickly touches the ball and tries and find space to receive then shoot the ball. The attackers are in one line behind the right side of the post, whilst the defenders are on the left side of the post trying to intercept the pass and blocking the shot.
Basics of the drill
Practice changing direction on both sides to find spaces on the court.
Drill Number 6:
Organisation: 6 players - 3 feeders positioned in a triangle around the shooting circle, 1 worker (shooter) 1 defender 1 feeder on the transvers line basically a resting player. Worker drives towards feeder to receive a ball from either of the positioned feeders around the circle. The worker can quickly pass to another feeder around the circle, to try and get into the best shooting position the attacker can pass multiple times to the feeders around the circle. 1 Defender trying to predict and catch the ball. 1 person rests and feeds the ball from the transvers line to see how the drill works as well. If the Shooter gets the ball and shoots he or she will become the rest feeder while the defender now switches to attacker. The feeders around the triangle then gradually rotate to the left until they are defender.
Basics of the Drill and purpose:
Game of Three versus Three.
Organisation: 3 attackers 3 defenders, half-court game, attackers with bibs. Attackers will have a shooter, a centre and wing attack. However all attackers except the centre can shoot. The Attackers will start with ball at halfway, the Wing attack with a defender beside them about halfway between the goal post and the starting centre. Whilst the Goal Shooter with a defender will stand in the circle and cannot leave that circle. After each player has rotated to a new position after the attacking team has scored then switch teams from defenders to attackers.
Basics of the Drill and Purpose:
To apply all previous drills into one big practical situation to see if the players have improved their performance and understanding of the original goals.
Cool Down
1 lap of the court running
1 lap of court walking
Reverse of warm up stretching by starting at the ankles then working the muscles up.
Group stretching starting from ankles and going up
Any other information:
Date: 7/05/2015 Venue: Downlands College Number in Group: 1
VOLUME: Medium INTENSITY: Low
TYPE OF TRAINING: Fartlek training
GOALS:
1. To improve the passing skills of the players
2. To improve the general positioning of the players to get into gaps and get the ball
3. To increase anaerobic and aerobic capacity of the players for the required fitness level of competition phase.
Equipment:
Markers
Netballs
Camera
Session:
Warm-Up
Line up in one line at the sideline then sprint to the halfway line then jog lightly to the end do this three times.
On the base line again do lunges slowly to the half way line then easy squats to the end do this 2 times
Then high knees to half way line then but flicks do this twice
Lastly do stretches starting at the neck then going down towards the ankles. Each stretch will involve the stretching of the muscles being used which are as follows: the back, shoulders, neck, thighs and quads, calves and lastly ankles.
Work-Out
Drill number 1.
Bounce pass drill:
Organisation: 2 players facing each other at a distance suitable for player’s ability, 1 ball. Players pass the ball between each other using correct bounce pass technique.
Basics of Drill:
- From a two-handed catch take the ball to just above waist height
- Fingers should be spread behind the ball
- Keep elbows low and relaxed
- Transfer weight from back foot to front foot
Drill Number 2:
Chest passes:
Players pass the ball between each other using correct chest pass technique.
Coaching Points:
- From a two-handed catching position make sure the ball is kept at chest height
- Fingers should be spread behind the ball
- Keep elbows low and relaxed
- Transfer weight from back foot to front foot
Drill number 3:
Hook Passes
Organisation: 2 players facing each other at a distance suitable for player’s ability, 1 ball. Players pass the ball between each other using correct shoulder pass technique.
Basics of the drill:
- Balanced starting position with opposite foot forward to throwing arm
- Use second to steady the ball if necessary
- Hold the ball at head height with fingers spread behind (not under) the ball
- Body weight is transferred from the back foot to the front foot
- The hand, arm and shoulder should then thrust forwards towards the target
- Ensure players use both left and right sides
- Increase the distance of the pass
- Move from a static receiver to a moving receiver
- Add a defender to the moving receiver
Drill number 4:
Organisation: 3 players – 1 worker, 1 shadowing defender and 1 feeder. Cones can be used to signal a point to drive towards. Worker steps to either left or right and then in order to deceive the defender sprints in the opposite direction. The feeder or ball receiver have to communicate with one another to which direction the ball is going to so which cone. Once each cone has been successfully completed rotate the roles.
Basics of the drill:
- Body weight over the base, knees and ankles flexed
- Head up, eyes on the ball and feeder
- Step out with left or right foot, whilst dropping the corresponding shoulder
- Use this foot to transfer your weight to enable a change of direction
- Turn your hips and drive towards the cone
- Feeder must throw an appropriate pass which is into the space for the worker to attack
- Work both sides of the body
- Increase pressure from defender
Have a minute Break!!!!
Drill Number 5:
Organisation: One feeder on the edge of the circle, one shooter and one defender. Shooter sprints towards the feeder quickly touches the ball and tries and find space to receive then shoot the ball. The attackers are in one line behind the right side of the post, whilst the defenders are on the left side of the post trying to intercept the pass and blocking the shot.
Basics of the drill
- Shooter must make a positive move towards the feeder.
- .
- Ensure ball from feeder is accurate and away from the defender.
Practice changing direction on both sides to find spaces on the court.
Drill Number 6:
Organisation: 6 players - 3 feeders positioned in a triangle around the shooting circle, 1 worker (shooter) 1 defender 1 feeder on the transvers line basically a resting player. Worker drives towards feeder to receive a ball from either of the positioned feeders around the circle. The worker can quickly pass to another feeder around the circle, to try and get into the best shooting position the attacker can pass multiple times to the feeders around the circle. 1 Defender trying to predict and catch the ball. 1 person rests and feeds the ball from the transvers line to see how the drill works as well. If the Shooter gets the ball and shoots he or she will become the rest feeder while the defender now switches to attacker. The feeders around the triangle then gradually rotate to the left until they are defender.
Basics of the Drill and purpose:
- Ensure the passes from the feeders assist the worker in carrying out the drill accurately
- Make a clear sprint using your arms for maximum speed, towards the same side of the post as your feeder
- Shoot for goal using the correct shooting technique
- Practice throwing from both your left and right hands
Game of Three versus Three.
Organisation: 3 attackers 3 defenders, half-court game, attackers with bibs. Attackers will have a shooter, a centre and wing attack. However all attackers except the centre can shoot. The Attackers will start with ball at halfway, the Wing attack with a defender beside them about halfway between the goal post and the starting centre. Whilst the Goal Shooter with a defender will stand in the circle and cannot leave that circle. After each player has rotated to a new position after the attacking team has scored then switch teams from defenders to attackers.
Basics of the Drill and Purpose:
To apply all previous drills into one big practical situation to see if the players have improved their performance and understanding of the original goals.
Cool Down
1 lap of the court running
1 lap of court walking
Reverse of warm up stretching by starting at the ankles then working the muscles up.
Group stretching starting from ankles and going up
Any other information: