U 16 s Netball Training Diary

Transcription

1 U 16 s Netball Training Diary

2 This training diary is yours to keep. It is provided to provide you with some details about how to keep fit and active both during the season and in the off season. It has some basic advice about keeping yourself healthy to get the most out of netball and avoid illness or injury. Player Details: NAME:... AGE... D.O.B.... ADDRESS: POSTCODE... TEL:... (HOME)...(MOB) E.MAIL... CLUB... AFFILIATION No... CLUB COACH... CONTACT No SCHOOL... AFFILIATION No... EMERGENCY CONTACT DETAILS CONTACT NAME... RELATION... TELEPHONE NOs... ALTERNATIVE EMERGENCY CONTACT DETAILS...

3 What do I need to play netball well? Netball or any other sport involves a number of different areas. These are identified in the netball performance pie below. The Netball Performance Pie Lifestyle Physical Skills Tactical Skills Technical Skills Psychological Skills Physical Skills: This refers to how well conditioned you to play netball, which is not only important for your netball performance but also critical to avoid injury. The training programme at the end of the of the diary, will help you to achieve a good level of physical fitness. This includes; Psychological skills: These are less about your body and more about your mind. Psychological skills that are important for netball include things like concentration, confidence, motivation, commitment and being able to control emotions like anxiety and feeling nervous. Activities like goal setting help you to work on some of these skills. See below. Technical Skills: These refer to how well you can execute specific techniques that you need to be play netball well. This might include being able to execute different passes well, your footwork around court, defensive skills (like being able to mark your player tightly, or defend a shot for example) or attacking skills (being able to get free, or shoot for example). Netball is made up of lots of different technical skills and its important you work on these in your own time, as well as at training session to improve your skills. Tactical skills: These skills are about being able to execute particular tactics that are needed for different netball scenarios. This might be tactical play that you need for your position (for example a shooter might need to learn how to hold for a front ball and hold for a ball into the back space or a goal keeper might need to know how to defend a player marking from the side, front or back). Often these tactical skills involve team work, particularly with the Unit (defensive, attacking, or mid court) that you are working with. You might work as a team to defend or attack in a particular way, such as defending a centre pass, or attacking your own goal circle.

4 Lifestyle and Nutrition: This refers to how well you balance your sport with other areas of your life and how well you look after your body and mind to be able to get the most of playing netball. Important features of this area include getting a good amount of sleep, fuelling yourself with the right amount of nutrition and hydration, and being able to balance your time between sport and other important things in your life like school, and seeing friends.

5 Your player profile You should use the player profile to identify the areas you are strong at and the areas that you think you would benefit from improving. You should be try and identify several features of technical ability, tactical awareness, physiological conditioning, psychological attitude & lifestyle and nutrition factors. You can use this as a basis to set some goals with your coach.

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7 Goal setting Goals are targets or aims that encourage performers to work hard; they are the stepping stones to success. Your coach might give you a personal goal to achieve during a training session / particular game. It can be motivating to set yourself a goal, something that you would like to achieve during the season. This could be something to do with your fitness e.g Improve my endurance so I can maintain a high work rate throughout training or a game. It could be something to do with your skill level e.g improve the accuracy of my feed into the circle. Identify 3 elements of your game that you want to improve: You should try and make your goal as specific and measurable as you can. E.g. I would like to improve my aerobic endurance so that by January I can reach level 8 on the bleep test or I would like to improve the range of passes I use in a game, so that I use at least 3 different types in any match. Try adding your own goals here. Make sure you discuss them with your coach Remember to set Positive not Negative goals: e.g: decrease the number of unsuccessful shots (negative) increase the number of successful shots (positive) Discuss which goal you are going to focus on with your coach and record it below. At the end of the season you and your coach can assess how well you have progressed. GOAL: How will you achieve this?... COACHES ASSESSMENT:......

8 Nutrition / Refuelling Training combined with appropriate nutrition will optimise your sporting performance and help you unleash your potential. Young athletes must also be provided with the appropriate food and fuel required for the additional demands of growth and maturation to ensure healthy and successful athletes who enjoy their sporting activities. Therefore, an athlete s training diet needs to: - ensure sufficient energy is consumed to allow the player to perform - promote rapid recovery between training sessions - keep an athlete healthy and free from illness and/or injury - support and promote optimal growth and development. A Balanced Diet A balanced diet contains macro- and micro-nutrients in appropriate quantities for good health. Each nutrient has a specific role and may be found in certain food types, as highlighted in the information that follows. Carbohydrates Provide fuel for exercise and daily tasks, whilst also being a source of fibre, vitamins and minerals. Breads, potatoes, cereals, pasta, rice, noodles, fruits and vegetables (fresh, frozen, tinned or dried). Protein Provide the building blocks required by muscles to grow, repair and recover, whilst also being additional sources of some vitamins and minerals. Red meat, poultry, fish, eggs, nuts, beans, pulses, meat substitutes, milk, yoghurts and cheese. Fats Are broken down into essential, healthy (poly- and mono-unsaturated) fats and non-essential, unhealthy (saturated, trans or hydrogenated) fats. Butter, margarine, oil, mayonnaise, biscuits, cakes, puddings, crisps, chocolate, pastries.

9 For people training hard in their sport, the following is recommended.

10 Kit bag ideas for re-fuelling snacks 1. Crackers, oatcakes, rice cakes, bread sticks. 2. Dried fruit, eg. Raisins, currants, figs, apricots. 3. Malt fruit loaf, banana loaf, scones, teacakes, Jaffa cakes. 4. Sandwiches, rolls, pitta bread (with low fat fillings). 5. Fruit, e.g. bananas, pineapple. 6. Cereal bars or plain digestives, fig rolls. 7. Low-fat smoothies or milk shakes. 8. Popcorn. 9. Fruit juices, squash or cordial. 10. Sports drink such as Lucozade Sport or Gatorade. Hydration Health Water and fluids have many roles in the body, including: - transporting nutrients around the body. - joint lubrication. - digestion & absorption of food. - removal of waste products. - cooling the body. As a general guideline, young athletes need 4-6 glasses of water a day, however environmental conditions and activity levels may demand greater fluid intake. For example, extra fluid is needed in summer when they are seated in hot classrooms or taking part in school sports day. Young athletes should be encouraged to take their own water bottles to school and all training sessions or games. While encouraging young athletes to drink more fluids, care is needed that they do not over-consume prior to a meal as this may mean that they feel full and so they may not eat sufficient food, total energy and nutrients to meet their needs for growth, repair and future activities. Performance During all types of exercise, heat is produced by the body which then takes steps to cool down by sweating. The sweat then evaporates and cools the body. You cannot stop your body losing fluid by sweating but you can prevent it from becoming dehydrated.

11 The amount of fluid lost as sweat varies between individuals and is dependent on the following factors: Exercise intensity - the harder you train, the more fluid you will require. Exercise duration - the longer your training session or competition, the more fluid you will require. Temperature - you require more fluid in hotter weather. Humidity - you need more fluid in humid conditions. Hydration status - adequate hydration before exercise will reduce the risks of dehydration. Training status - endurance training helps the body to maintain fluid balance. Type of clothing - e.g. multiple layers of clothing prevent evaporation of sweat and result in increased body temperature. Individual person - two people can do the same exercise together at the same time and one may sweat at a greater rate than the other, e.g. larger people generally need more fluid than smaller people. So, it is important that all active individuals are aware of their own hydration levels and what works best for them in terms of staying hydrated or rehydrating after exercise. It is important to know that players on a netball court on a cold, wet winter day can also become dehydrated as their body works extra hard to stay warm and perform exercise at the required intensity.

12 Netball Training Your fitness is made up of various components. This includes; Aerobic endurance/stamina (the ability to work at low intensity for long periods of time) Anaerobic endurance (your ability to work at high intensity) Strength (your ability to exert force over objects or yourself) Power (your ability to exert this force quickly) Speed (your ability to get do movements quickly) Flexibility (your ability to stretch your muscles as your movements require) During the season we will work on these during training by combining them with netball specific activities, however training for 2 hours a week is not enough to keep your body fit enough to both play well and avoid injury. The outline below identifies the types of activities that you should be doing during the season to keep yourself fit. You should aim to stick to this programme as much you are able. It is important to note that you will probably be doing other activities outside of netball, such as other sports or PE at school. Where you think these activities are a good substitute for one of the sessions below, you should count that session as completed and not repeat it. To ensure you are working the right fitness component, it is important you try and work at the right intensity. To give you guidance, the RATE OF PERCIEVED EXERTION (RPE) scale below identifies how you should feel when working at specific intensities. RPE:

13 Fitness Component Times per week Example Activity Aerobic Endurance x 1 Running, cycling, swimming, rowing, - any activity done at a low intensity (RPE = 3-4) for at least 30 minutes. (this includes a match, so if you play in the week in addition to a pilgrims match count this as a session) Anaerobic endurance x 1 These activities could be the same as above but working for shorter intervals rather than continuously. To use intervals you should run/swim/cycle/row at a high intensity (RPE = 8-9) for 30 seconds followed by 90 seconds of lower intensity (RPE = 2-3). You should complete this 6 times. Strength & Power x 2 This includes muscular strength and core strength. Good activities to improve both of these is a circuit that use your own body weight. An example circuit is described below. If you go to the gym and use weights or machines, you should aim for higher weights and lower reps (Max 6.) Speed & Agility x 2 Improving your movement speed in netball means being agile. You can work on your agility by replicating some of the activities we do in session, using objects like ladders, cones, or hurdles. This can serve as a good warm to any of the sessions above. Flexibility During the season you should try and maintain your flexibility by ensuring you stretch properly when cooling down. Alternatively a yoga or Pilates class or DVD will help to keep you flexible. This looks a lot of training but in reality, these sessions can be combined to make your training efficient and leave you time for all the other things you do. To make it easier for you I have combined these into 2 sessions below but you can combine them anyway you like. Independent session 1: 15 minute speed and agility warm up (1 x speed and agility) muscular circuit for 20 minutes (1x strength and power) and cool down stretches (1 x flexibility) Independent session 2) 15 minute speed and agility warm up (1 x speed and agility x1), 12 minute interval cycle (1 x anaerobic endurance) Muscular Circuit for 20 minutes (1 x Strength and power) and cool down stretches (1 x flexibility)

14 Therefore your weekly timetable might look a bit like this Monday Tuesday Wednesday Thursday Friday Saturday Sunday PM: Pilgrims Training Session Independent Session 1 Independent Session 2 Rest Matches You might change these days, and remember if you do any of these activities in other sports or at school, you can tick them off the list and just do the remaining sessions. If you want to create your own diary for training during the season you can do so on the template in appendix C. If you have any questions or concerns about this programme, please talk to me!

15 Appendix B: OFF SEASON Training Programme During the off season it s important you try and develop your fitness as fully as you can for when you return in September. This allows you to build up your fitness, ready to focus on technical and tactical elements of the game when you return to club sessions. The fitness you focus on in the summer, should be slightly different to the fitness you focus on during the season. The programmed detailed below suggests that once competition ends in April, you should use May to focus on your recovery. This still means keeping active, though you will not be training anything specifically. Once you start training again in June, its important you focus on the different components of fitness at different points in the summer. These components are outlined below. It s important that you address all of the components of fitness: Aerobic endurance/stamina (the ability to work at low intensity for long periods of time) Anaerobic endurance (your ability to work at high intensity) Strength (your ability to exert force over objects or yourself) Power (your ability to exert this force quickly) Speed (your ability to get do movements quickly) Flexibility (your ability to stretch your muscles as your movements require) June During June, your focus should be on building a good aerobic base of fitness and your strength work should focus on building endurance in your muscles. An example of what your programme should look like in June is below. Fitness Component Times per week Example Activity Aerobic Endurance x 3 Running, cycling, swimming, rowing, - any activity done at a low intensity (RPE = 3-4) for at least 30 minutes. (this includes a match, so if you play in the week in addition to a pilgrims match count this as a session). Although running is a good way to work this component in the off season its good to give your legs a break from running and opt for something else instead. Strength & Power x 2/3 This includes muscular strength and core strength. Good activities to improve both of these is a circuit

16 that use your own body weight. An example circuit is described below. Going to the gym and using weights/machines is also good for building your strength. Because your are building muscular endurance in this phase, you should aim for a low weight with lots of reps. (e.g. 12) Flexibility x 2 The off season is a good time to build your flexibility. A Yoga or Pilates class or DVD will help. Good Stretches for netball are shown below. Spreading this out across the week might look something like this Monday Tuesday Wednesday Thursday Friday Saturday Sunday Netball Match Body Weight Circuit Rest 30 Minute cycle and Flexibility Gym Weights (low weight & high reps) 40 minute run Yoga Class/DVD Again remember if you are training in other sports, or doing PE at school and cover similar activities, you can tick it off the list and not repeat it! July In July you should focus more on maintaining your aerobic fitness and increasing your muscular strength. This changes the focus of your sessions. Fitness Component Times per week Example Activity Aerobic Endurance x 2 Running, cycling, swimming, rowing, - any activity done at a low intensity (RPE = 3-4) for at least 30 minutes. (this includes a match, so if you play in the week in addition to a pilgrims match count this as a session). Although running is a good way to work this component in the off season its good to give your legs a break from running and opt for something else

17 instead. Strength & Power x 3 This includes muscular strength and core strength. Good activities to improve both of these is a circuit that use your own body weight. An example circuit is described below. Going to the gym and using weights/machines is also good for building your strength though in July, this should focus on strength and not endurance. This means doing higher weights with lower reps (e.g. 6) you should ease gently into this from the previous phase this means gradually increasing the weights whilst lowering the reps Flexibility x 2 The off season is a good time to build your flexibility. A Yoga or Pilates class or DVD will help. Good Stretches for netball are shown in below. This might look like this Monday Tuesday Wednesday Thursday Friday Saturday Sunday Netball Match Body Weight Circuit Rest Gym lower body weights (higher weights, lower reps) 30 Minute cycle and Flexibility Gym upper body weights (higher weights, lower reps) Yoga Class/DVD August: During August we will generally return to some pre-season training, where you can get some more advice on what you can do to specifically prepare for the season. Leading into this phase it would be good for you to practice your ball handling skills and any technical skills you think you need to develop. What else should you work on? Your summer training in June and July are a good opportunity to work on any new techniques you need to develop. For example if you are a shooter and want to adapt your technique, this is the time

18 to practice it. This will vary for each individual. If you would like to know what it would be good for you to work on, speak with your coach. During the summer it good to set yourself some goals, these might relate to your fitness programme for example. You might set yourself a target to increase your running speed or to improve your flexibility. If you would like some help setting your goals, speak with your coach.

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20 Body Weight Circuits: The image below identifies some good body weight exercises that can be combined in a circuit to stick to the training programme identified above. The two circuits below are examples of how you can combine them to work all your major muscle groups and target your core strength. Body weight circuit 1: (30 seconds on and 30 seconds off - repeat 3 times). Press ups or half press ups Glute bridge Squats Plank Tricep dips Lunges Body weight circuit 2: (30 seconds on and 30 seconds off repeat 3 times) Donkey kicks Press ups or half press ups Bicycle crunches Supermans Squats Mountain climbers

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22 This training diary has been produced to try and help you keep fit and maintain your netball fitness so that you can get the most of your netball by playing well and keeping injury free. If you have any questions about its content please speak with your coach.