Netball Training Plan _Weeks 1 – 3_ Training Monday Wednesday by mifei

VIEWS: 7 PAGES: 10

									Netball Training Plan (Weeks 1 – 3)

Training: Prehab 5 min

Monday

Wednesday

Friday

You may have seen these big foam tubes at the gym: They're the latest rage in muscle recovery because they help to break up the scar tissue that can form in the ligaments and connective tissue around your muscles. To use one, lie down with the area you want to "roll out" on top of the roller. Slowly roll your body up or down, one inch at a time. When you get to a sore spot, stay here and roll gently back and forth for a few seconds. (see separate document titled FOAM ROLLER EXERCISES)

Dynamic Movement 5 min

The new warm up protocol before a session involves Mobility / Dynamic stretching. Mobility is defined as ‘the degree of freedom of movement around a joint or body segment’. Mobility exercises are performed through Dynamic stretching which is a ‘controlled movement through the active range of motion through each joint’. Dynamic stretching is not only about getting the blood flowing to the muscles, but also firing the motor patterns that will have an impact on your session (it is also known to reduce injury rates as opposed to static stretching). For dynamic movement exercises see the sheet titled DYNAMIC MOVEMENT

Movement Skills and Agility Work 10 min

Speed, Agility and Quickness drills comprises of short, quick movements designed to challenge the fast twitch fibres of individuals (challenging the stretch-shortening cycle). These types of movements are short and sharp, lasting for a few seconds. The best way to progress through

these is by learning the skill first at a slow tempo, increase the tempo of the skill, master the skill and finally add in a reaction. This type of training again is firing up the neural pathways.

These type of drills are performed either through using cones, speed ladders, mini hurdles and poles. Carefully understand the movement patterns of the sport and their position within the sport. Each sport has certain movement commonalities with other sports. Look for those commonalities. Each sport will also have movements that are unique to that sport so understand these and prepare for them. Equipment will often dictate movement patterns and positions i.e. the glove in baseball, the stick in field hockey and ice hockey, the ball in rugby and football.

* 6 – 8 reps x 2 sets
Fast Foot Ladder - run through an agility ladder touching each foot down between each rung, as fast as possible 20 Yard Shuttle Start in a two-point stance straddling the starting line Turn to the right , sprint and touch the 5 yards away with right hand Turn back to the left, sprint 10 yards and touch the far line with your left hand Turn back to the right and sprint 5 yards through the start line to the finish

Hurdles - set out 10 small hurdles (6 – 12 inches high) - run through, two foot strike between each hurdle - emphasize knee up, toe up action, bring thigh up parallel to floor

30 Yard T Drill start two point stance sprint forwards 5 yards shuffle right 5 yards, touch cone shuffle to the left 10 yards, touch cone shuffle right 5 yards, touch cone backpedal 5 yards to the start

Strength Training Circuit 30 min * 12 – 15 reps max x 2 sets, 30 seconds rest between sets
Squats – Squats are a vital exercise for increasing the strength and size of the legs and buttocks. The movement begins with your feet roughly hip width apart and your toes pointing slightly outwards. Drop the hips down so that you have flexion at the knee joint and you create a right angle in the legs. The knee should follow the line of the toe and be sure to keep your torso forward to maintain balance. Drive back up with the legs and buttocks and push the hips through. Chest Press / bench Press - The chest press exercise can be done using either the machine or an Olympic bench. For the machine select the appropriate weight and adjust the handle position so that they run along the centre of the chest. Keep your abs nice and firm so you don’t arch the spine when pushing away from the body. At the end of the movement try not to lock out the elbow joint. Return to the starting position and repeat. Lateral Lunges - The starting position for the lateral lunge is the same as a normal lunge, with the movement changing slightly. Start the lunge by stepping out to the side and keeping the opposite leg stationary. Once the stationary leg becomes fully extended you have reached the end of the movement. Your hips should also be behind the leg you stepped out to the side with. Slowly return to the starting position and repeat.

Upright Row - Position your self with your feet hip width apart and hold the EZ bar with an overhand grip at waist height. Grip the bar with your hands close together and lift the bar up to chest height. Make sure you lead with the elbows and allow wrists to flex as the bar is lifted. Lower the bar back down and repeat.

Leg Extension

- Sit on apparatus with back

Tricep Extensions – Take hold of a dumbbell and extend your arm up above the head. Your ear should be touching the upper part of your arm and the palm of your hand facing forward. Slowly lower the dumbbell down behind the head, creating flexion at the elbow joint, until the dumbbell disappears. Make sure your keep your

against padded back support. Place front of lower leg under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.

Move lever forward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.

arm close in at all times and keep your head focusing forward. Return the dumbbell back to the starting position and repeat.

Eccentric Hamstrings – Working the muscles Eccentrically means that the muscle is lengthening rather than shortening. A good exercise for this is the leg curl. Position yourself exactly the same as you would normally but change the motion slightly. Curl the legs down fast and then extend the legs back slowly. The slower return means that you are working the muscle eccentrically.

Calf Raises - For this exercise you will need to find a raised surface to use (I.E. a step). Place your toes on the edge of the step and have the opposite leg hanging freely off the step. Raise your heel as high as possible until you feel the calf muscle tighten. Slowly lower back down and repeat.

Conditioning 18 min

6 x 300m 75% of max (90 sec rest)

Cool Down 5 – 10 min

Reduce your hear rate to below 100 beats per minute, decreasing the intensity and speed on the bike.

Once your heart rate has dropped to below 100 beats per minute perform the developmental stretches which can be opened in the document titled DEVELOPMENTAL STRETCHES.

Netball Training Plan (Weeks 4 – 6)

Training: Prehab 5 min

Monday

Wednesday

Friday

You may have seen these big foam tubes at the gym: They're the latest rage in muscle recovery because they help to break up the scar tissue that can form in the ligaments and connective tissue around your muscles. To use one, lie down with the area you want to "roll out" on top of the roller. Slowly roll your body up or down, one inch at a time. When you get to a sore spot, stay here and roll gently back and forth for a few seconds. (see separate document titled FOAM ROLLER EXERCISES)

Dynamic Movement 5 min

The new warm up protocol before a session involves Mobility / Dynamic stretching. Mobility is defined as ‘the degree of freedom of movement around a joint or body segment’. Mobility exercises are performed through Dynamic stretching which is a ‘controlled movement through the active range of motion through each joint’. Dynamic stretching is not only about getting the blood flowing to the muscles, but also firing the motor patterns that will have an impact on your session (it is also known to reduce injury rates as opposed to static stretching). For dynamic movement exercises see the sheet titled DYNAMIC MOVEMENT

Movement Skills and Agility Work 10 min

Speed, Agility and Quickness drills comprises of short, quick movements designed to challenge the fast twitch fibres of individuals (challenging the stretch-shortening cycle). These types of movements are short and sharp, lasting for a few seconds. The best way to progress through these is by learning the skill first at a slow tempo, increase the tempo of the skill, master the skill and finally add in a reaction. This type of training again is firing up the neural pathways.

These type of drills are performed either through using cones, speed ladders, mini hurdles and poles. Carefully understand the movement patterns of the sport and their position within the sport. Each sport has certain movement commonalities with other sports. Look for those commonalities. Each sport will also have movements that are unique to that sport so understand these and prepare for them. Equipment will often dictate movement patterns and positions i.e. the glove in baseball, the stick in field hockey and ice hockey, the ball in rugby and football.

* 6 – 8 repetitions x 2 sets
40 Yard Square Carioca Place cones to make a 10 by 10 square start in a two pint stance begin on the right side of the square and sprint forwards carioca to the 2 cone backpedal to the 3 cone carioca to the 4 cone / start
th rd nd

10 Cone Snake Drill place 7 cones in a straight line 5 yards apart. Place 3 more cones 5 yards to the left of cones 2, 4 and 6 shuffle from cone 1 – 2, without crossing your feet plant your foot and sprint to the cone 5 yards in front, sprint diagonally round the cone to cone 3 shuffle between cones 3 – 4 without crossing feet plant foot and sprint to cone 5 yards in front, round and diagonally to cone 5 Once reached end, perform drill in other direction to work the left side

V Drill Place 3 cones to form a 90 degree angle (to form a v), cones at top of V should be 10 yards from the bottom cone Sprint diagonally forward to the left cone Plant your foot and backpedal to start Without pausing sprint diagonally forward to cone the right cone Backpedal to the start

Sprint – Decelerate – Backpedal sprint 10 yards forwards decelerate as quick as you can and packpedal 5 yards sprint forwards 10 yards

Strength Training 30 min * 8 – 10 reps x 3 sets, 1 min rest between sets
Squats – Squats are a vital exercise for increasing the strength and size of the legs and buttocks. The movement begins with your feet roughly hip width apart and your toes pointing slightly outwards. Drop the hips down so that you have flexion at the knee joint and you create a right angle in the legs. The knee should follow the line of the toe and be sure to keep your torso forward to maintain balance. Drive back up with the legs and buttocks and push the hips through. Lat Pull Down – Sit on the seat facing the handles and secure yourself into position by adjusting the leg pads. Once you are firmly into position grasp the handles and secure the wrists with a firm grip. Pull the handles down to just above the shoulders, keeping your back straight and your stomach firm. Return the handles back to the start, making sure you stay seated. Calf Raises - Calf Raises - For this exercise you will need to find a raised surface to use (I.E. a step). Place your toes on the edge of the step and have the opposite leg hanging freely off the step. Raise your heel as high as possible until you feel the calf muscle tighten. Slowly lower back down and repeat.

Push Press- Grasp barbell from rack with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off

Bent Over Triceps Extension - Grasp cable bar from medium high pulley with narrow or shoulder width overhand grip. Turn body away from pulley apparatus and position turned cable bar behind neck. Bend over downward with cable bar positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cables

Bench Press - Lying down on a flat bench, position your self so that the barbell is directly above the chest. Position your hands on the bar so that they are more than shoulder width apart. Lower the bar until it touches the chest and then push the bar back up until the arms are straight and the elbows are locked. Make sure that when you push the bar back up to its starting position, you don’t arch the back.

shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

resistance.

Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat.

Eccentric Hamstrings – Working the muscles Eccentrically means that the muscle is lengthening rather than shortening. A good exercise for this is the leg curl. Position yourself exactly the same as you would normally but change the motion slightly. Curl the legs down fast and then extend the legs back slowly. The slower return means that you are working the muscle eccentrically.

Lateral Lunges - The starting position for the lateral lunge is the same as a normal lunge, with the movement changing slightly. Start the lunge by stepping out to the side and keeping the opposite leg stationary. Once the stationary leg becomes fully extended you have reached the end of the movement. Your hips should also be behind the leg you stepped out to the side with. Slowly return to the starting position and repeat.

Conditioning 15 min

Inside or on treadmill

2 sets of 10, 30 metre line drills

followed by

6 x 5 metre sprints with 30sec rest each drill

Cool Down 5 – 10 min

Reduce your hear rate to below 100 beats per minute, decreasing the intensity and speed on the bike.

Once your heart rate has dropped to below 100 beats per minute perform the developmental stretches which can be opened in the document titled DEVELOPMENTAL STRETCHES.


								
To top