Netball Fitness Training Programs
With the help of technical skill specialists Coerver Coaching and their sports science guru Luke Cheyne we’ve devised a six week programme that will develop your ball mastery and fitness in tandem.When the going gets tough you can turn to the diet tips and recipes of nutritionist Liam Holmes who has put together a plan to ensure you’re eating for energy and intensity.Now there’s the only one thing left to do – download the timetable using the link at the top of the and get started. Good luck!Pre-season training guides:Pre-season technical drills:Pre-season gym workouts:Pre-season nutrition.
Testing Fitness Tests for NetballAs with most team sports, there are many components of fitnessthat are important for success. In netball, speed and agility are very important, though aerobic and anaerobic fitness is too. See our discussion of the.Having a very good aerobic fitness level isa very important attribute, and on the other hand being very quickand agile is also very important. Player position also affectsthe relative importance of these fitness components. The following suggested tests reflectthis all-round fitness requirement for netball. Aerobic FitnessAerobic fitness is a very important component of fitnessfor netball.
The or would usually be the most appropriate test for testing a netballteam. There are many other aerobic fitness tests which are also suitable: you can find information on many other aerobic tests. The test should be performed indoor on the samesurface that the game is played on. FlexibilityFlexibility is important in terms of being injury free andbeing able to move freely around the court. The can be done for lower back and hamstring flexibility. Flexibility testsof other body areas that used in the game would also be suitable. Strength and PowerVertical jump ability is very critical for netball. Strengthand power tests should also be done to determine strengthlevels and to monitor strength changes in conjunction withtraining programs.
Netball Fitness Training Programs For Beginners
The can be performed to measure leg power. For specific exercises should be conducted.SpeedMost of thefast running in netball is conducted over a short distance, with the ability to accelerate quickly very important. Sprint tests should be conducted, witha split times recorded for the first five and ten meters ifpossible. Body FatBody fat can be measured using the. If this is not available, monitoring would give an indication of body fat changes,assuming no change in muscle mass. Excess body fat would affect the netball player's abilityto jump vertically, move freely around the court, and theextra weight will increase fatigue during the game.
Body SizeBody size measurements such as and are important for success in netball. With junior athletes, these measures can be used for talentidentification. AgilityThe ability to quickly change direction is very importantfor netball.
The measuresthe ability to change direction 180 degrees. A 90 degree turntest would also be suitable for netball. In addition to a simple agility test, you could also incorporatea ball into the testing, with the player having the changedirection in response to a pass. Such additions to a testwill decrease reliability but may increase validity. Example Testing ProtocolsThe following example fitness testing protocols were published by Netball New Zealand (Kritz & Thompson, 2010). Senior Rep /National U21/National senior players.
(5m, 10m splits). 2x20m & 4x10m agility sprint test. repeated speed test (octorepeater) - consists of eight sprints starting at 25 second intervals. The athlete completes 4 sets of 2 x 20m and 4 sets of 2 x 10m sprints, alternating between the 2 x 20m and 4 x 10m sprints, through four times through with 25 second rest intervals between each 2x20 & 4x10 sets. It is important to conduct the agility test before the octorepeater test as it is used to calculate the fatigue index. aerobic test - either the, or. strength endurance tests:.
(max number). wall pass test - the player stands 3 meters from a wall, and throws as many chest passes as they can in one minute. Throwing technique is also assessed.
lower body power tests:. vertical jump ( and each ).For senior club players:. repeated speed test (octorepeater). aerobic test - either the yo-yo, beep or 1500m run. strength endurance test.
lower body power testsFor secondary school/U/17/U19/U21 players:. aerobic test - either the yo-yo, beep or 1500m run.
strength endurance test (if there is no gym available, you could do press-ups, wall pass or prone bridge). lower body power testsReference.
Kritz, M. & Thompson, G. Fitness Testing Guidelines for Players and Umpires. Document compiled for NNZ.