STRENGTH & CONDITIONING. Satellite Academy Athletes

STRENGTH & CONDITIONING Satellite Academy Athletes

STRENGTH & CONDITIONING England Netball s goal is to become and remain, the most consistently successful netball nation in the world. Encompassed within this is England Netball s vision to become the best physically prepared netballing nation. What is Strength & Conditioning? It is important to recognise that it is your responsibility to take your Strength & Conditioning (also known as S&C) work seriously at an early stage of your netball career. You need to learn to become a better athlete as well as a netball player. A well rounded Strength & Conditioning programme aims to develop the physical capabilities within an athlete so that they can continually train at a level that will allow netball athletes existing in and entering the Performance Pathway to achieve the physical and technical skills required to play senior level netball for England. THE STRENGTH & CONDITIONING PERFORMANCE PLAN Senior Athletes Speed Power Strength & Conditioning in netball focuses on 4 key areas. This diagram represents the shift in importance of these 4 components as you move through the Performance Pathway. Satellite & County Athletes Strength Injury Prevention All of these components are important for your development as an athlete but at the moment, the majority of your work should be focussed on injury prevention. Our aim is to develop an athlete that is resilient to injury and has the physical qualities required for high performance netball. You can read about the type of training required for this in more detail in the following pages.

WHAT DOES S&C TRAINING DO FOR ME? INJURY PREVENTION Keeping you on the court is the primary concern of the Strength and Conditioning Coach. If you are injury free then you have greater time to spend with your Technical Coach and have greater chances of making technical improvements on the court. It is important that you learn how to activate key muscle groups that stabilise your hips (glutes) and torso (spine and abdominals) so that you move efficiently, and are able to hold the strongest body positions when on court. Injury prevention can be broken down into two main areas: 1. Activation These exercises switch on the key muscles that will help prevent injury and improve your performance on court. How often? These exercises should be done at least 4 times per week but ideally every day. When? These exercises should be performed before you start your netball sessions at the very beginning of your warm up. If you are not playing on a given day find time to complete these exercises at home all you need is a floor! If you are playing other sports you should also perform activation prior to starting- if you are preventing injury and improving your performance then you know it makes sense! Ask your Academy Coach to show you how to perform activation exercises safely and most importantly effectively. Remember that excellence is a habit, not an act - so get practicing! Figure 1. The Glute Bidge Start Finish

2. Landing Skills Your ability to land safely and effectively in a variety of ways within 1.5 steps can dramatically reduce your risk of injury and improve your on court performance. Landing well will protect areas at risk of injury, such as the knee and the ankle as well as improve your ability to stay upright to see the players and court around you, which will enable you to release the ball faster to your team mates, make an interception and set the base for you to change direction for the next play! How often? These exercises should be performed 4 times per week after you have finished a set of activation exercises. When? These exercises should be performed prior to every netball session, after you have performed your activation exercises. If you are going to be running, jumping, and landing at a high intensity during a netball session, it is crucial that you have switched the right muscles on (activation) so that you can control your body in space and stop effectively in the strongest and most efficient postures (landing skills). The quality of your execution of landing is very important and you must earn the right to progress to the next level of the programme based on your ability. Your coach will put you through a series of netball readiness tests. The results of these tests will dictate which landing skills programme you perform. There are 4 levels of the landing skills programme within the Academy structures. Each level becomes progressively more challenging as your athletic ability improves. The hop and stop' test is an indicator of which level you should be completing. Figure 2. The Hop & Hold Test Start position Transition Hop Hold

IN SEASON STRENGTH & CONDITIONING PROGRAMME FOR SATELLITE AND COUNTY ACADEMY ATHLETES WHAT ARE THE AIMS OF THE IN SEASON STRENGTH & CONDITIONING PROGRAMME? 1. Reduce injury risk and keep athletes on the court during the season 2. Enable athletes to withstand the rigours of a high intensity netball season 3. Provide a positive experience of, and educate athletes on Strength and Conditioning in netball. The steps outlined below will guide you through what it takes to excel as an athlete by forming a solid base of strength, conditioning, and athletic movement skills. The programme is intended to run from October to March so that you are able to maintain a training stimulus throughout the season and maintain a high performance level. WHAT DOES THE STRENGTH & CONDITIONING PROGRAMME CONSIST OF? 1. Assessment - A series of physical tests to establish your athletic ability and to track your progress. These tests will be carried out at regular intervals in your Academy sessions. 2. Preparation/ Warm Up - Warm ups that include elements of mobility, muscular activation and landing skill development to reduce your risk of injury and improve you performance during sessions. 3. Strength Work - These programmes include a multitude of bodyweight and loaded exercises to improve strength around the ankles, hips, knees, trunk, and shoulder. They can be included within netball sessions with your coach or completed at home or in the gym. 4. Conditioning Work- These programmes include on court running sessions, as well as some bike conditioning work if you are currently injured. The sessions aim to develop your ability to reproduce high intensity efforts on court. If you are unsure of any exercises please refer to the picture explanations, view the video demonstrations or ask your coach for help. STEP 1 - ASSESSMENT Your Academy Coach will carry out a series of tests at regular intervals during the year. These will assess your ability to tolerate high impact and deal with high levels of netball. C1

STEP 2 - PREPARATION/ WARM UP WARM UP STEP 1- MOBILITY (5 MINUTES) Athletes should perform 5 minutes of Fab Four mobility work prior to any court, strength, or conditioning session in order to prepare the body to move as it is designed to. The Fab Four mobility programme is a staple element throughout the off season and in season training period and will not change as other elements of the programme do. FAB FOUR MOBILITY PROGRAMME To be performed a minimum of 5 times per week; prior to strength, conditioning or netball sessions. MOBILITY EXERCISE SETS REPS NOTES 1. Dynamic Rectus Femoris Stretch 1 each side 12 each side Abs tight and squeeze glutes. 2. Single Leg Groiner Hold with Overhead Reach 1 each side 15 each side Keep chest up and look at hand. 3. Yoga Press Up Holds 1 6 5 second hold at top. 4. Squat to Stand 1 12 Restrict range to where back can be kept flat. VIDEO LINK TO FAB FOUR MOBILITY ROUTINE C2

WARM UP STEP 2 - ACTIVATION (10-15 MINUTES) After mobility work has been completed, athletes need to activate the key muscles required to perform. Strict attention should be paid towards the quality of execution and the muscles that are working during the activation exercises. ACTIVATION To be completed prior to every court session and strength session. EXERCISE SETS REPS NOTES 1. Partner Glute Bridge (Resisted Hip Abduction) 2 12 Hold at the top for a count of 2 2. Glute Bridge Marches 2 10 each side Make foot weightless before lifting 3. Partner Resisted Eccentric Hip Abduction 2 12 each side 4. Hamstring Walkouts with Partner Resisted Shoulder Extension 5. Pull Together Plank Hold with Alternate Knee Flexions 6. Side Plank with Hip Abduction Partner Resisted 2 30 secs Only go as far as you feel comfortable 2 30 secs 2 30 secs Maintain good hip and knee alignment VIDEO LINK TO ACTIVATION DRILLS

STEP 3 - STRENGTH & CONDITIONING PROGRAMMES PROGRAMME WEEKS 1-8 LANDING SKILLS WEEKS 1-8 The exercises detailed below make up the first 8 weeks of your Landing Skills Programme. The goal is to jump higher and further as the week s progress. Landings should be quiet and involve good alignment of the hip, knee, ankle, and trunk. LANDING SKILLS WEEKS 1-8 To be completed prior to every court session and conditioning session. EXERCISE SETS REPS NOTES 1. Single Leg Hop into Single Leg Squat Holding Netball 2 5 each side Control squat for 3 2. Speed Skater Leaps 2 5 each side Hold landing for 3 3. Double Leg Take Off to Single Leg Lateral Landing 4. 90 Jump Squat after 5 Pogo Jumps 2 5 each side Hold landing for 3 2 5 each direction Hold landing for 3 NOTES 1. All landings must be held for 3 with good alignment and hips and knees bent. 2. Coach your partner. If you see or hear a bad landing give them feedback. 3. During all single leg landing tasks where you are travelling for distance, the nonworking leg must touch the ground. If the non-working leg is placed on the ground, start the set again. VIDEO LINK TO LANDING SKILLS WEEKS 1-8

STRENGTH PROGRAMME WEEKS 1-8 (40 MINUTES) Strength work should be performed twice a week. Focus should be on full range of motion and correct technique. Use the pictures and video links provided, or ask your coach for help if you are unsure. STRENGTH PROGRAMME WEEKS 1-8 Perform Fab Four Mobility and Activation Exercises prior to completing this programme. EXERCISE WEEKS 1&2 WEEKS 3&4 WEEKS 5&6 WEEKS 7&8 REST SETS REPS SETS REPS SETS REPS SETS REPS 3 8 4 8 4 6 5 6 1a. Goblet Squat 1b. Depth 3 8 4 8 4 6 5 6 60 Landings secs 2a. Suitcase 3 8 4 8 4 6 5 6 Hold RFE Split Squat (reps are for each side) 2b. Lunge 3 6 4 6 4 8 5 8 60 Jump to secs Box (reps are for each side) 3a. Single 3 8 3 10 3 12 3 15 Leg Squat from Bench (reps are for each side) 3b. Press 3 Max 3 Max 3 Max 3 Max 60 Up (record secs the total number of reps each week) POST SESSION MUSCULAR CONDITIONING (10-15 MINUTES) EXERCISE WEEKS 1&2 WEEKS 3&4 WEEKS 5&6 WEEKS 7&8 REST 1a. Partner Resisted Front Plank 1b. Hamstring Step Ups 1c. Side Plank with Hip Abduction 1d. Single Leg Calf Raise 45s 45s 60s 60s N/A 45s 45s 60s 60s N/A 45s 45s 60s 60s N/A Max each side Max each side Max each side Max each side N/A Perform 2 rounds of the above C7

VIDEO LINK TO STRENGTH PROGRAM & MUSCULAR CONDITIONING WEEKS 1-8

20m 10m CONDITIONING PROGRAMME WEEKS 1-8 CONDITIONING PROGRAMME WEEKS 1-8 Perform the Fab Four Mobility Programme and Landing Skills Programme prior to completing this. Session WEEKS 1-4 WEEKS 5-8 Description ON FEET SESSION OPTION 1 2 3 4 Course 5 6 7 8 Course Diagram Diagram Repeat 10 x 40m 12 x 40m 10 x 12 x 40m 10 x 30m 12 x 30m 10 x 12 x 30m Finish Sprint course course 40m course (3 x 10m (3 x 10m 30m (3 (3 x 10m Sessions: (10m + (10m + course (10m + shuttles) shuttles) x 10m shuttles) This type of 10m + 10m + (10m + 10m + on a 20s on a 20s shuttles) on a 20s session 20m) 20m) 10m + 20m) rolling rolling on a rolling involves sprints on sprints on 20m) sprints clock. clock. 20s clock. maximal a 45s a 45s sprints on a 45s rolling sprinting running running on a running clock. over set clock (a clock (a 45s clock (a distances sprint sprint running sprint using a departs departs clock (a departs rolling clock. every 45 every sprint every The faster 45s) departs 45s) you every complete 45s) the sprint the greater Perform 2 Perform 2 Perform Perform erform 2 Perform 2 Perform Perform the recovery sets sets 3 sets 2 sets sets sets 3 sets 3 sets time you will receive. Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Make sure minutes minutes minutes minutes minutes minutes minutes minutes Start you have between between between between between between between between set marker sets sets sets sets sets sets sets sets cones up before the session starts. Session WEEKS 1-4 WEEKS 5-8 Description OFF FEET GYM BASED BIKE SESSION Bike Sprint Sessions Periods of work should be viewed as all out sprint efforts. Rest periods should be used to recover to go hard again during the next rep. Work Time (High resistance 100 RPM+) 20 Rest Time (Low resistance Easy Pedalling) 40 Sets 3 sets of 10 reps Recovery Between Sets 3 minutes Distance Covered Per Set 1 Work Time (High resistance 100 RPM+) Rest Time (Low resistance Easy Pedalling) Sets Recovery Between Sets Distance Covered Per Set 1 2 2 3 3 30 60 3 sets of 10 reps 3 minutes 4 4 C10

PROGRAMME WEEKS 9-16 LANDING SKILLS LANDING SKILLS WEEKS 9-16 To be completed prior to every court session and conditioning session EXERCISE SETS REPS NOTES 2 5 each side Control squat for 3 1. Single Leg Reverse Hop into Single Leg Squat Holding Netball 2. 90 Speed Skater Leaps 2 5 each side Hold landing for 3 3. 90 Double Leg Take Off to Single Leg Lateral Landing 2 5 each side Hold landing for 3 4. 180 Jump Squat after 5 Pogo Jumps 2 5 each direction Hold landing for 3 NOTES 1. All landings must be held for 3 with good alignment and hips and knees bent. 2. Coach your partner, if you see or hear a bad landing give them feedback. 3. During all single leg landing tasks where you are travelling for distance, the nonworking leg must touch the ground. If the non-working leg is placed on the ground start the set again. VIDEO LINK TO LANDING SKILLS WEEKS 9-16 C11

STRENGTH PROGRAMME WEEKS 9-16 STRENGTH PROGRAMME WEEKS 9-16 Perform Fab Four Mobility and Activation Exercises prior to completing this programme EXERCISE WEEKS 9&10 WEEKS 11&12 WEEKS 13&14 WEEKS 15&16 REST SETS REPS SETS REPS SETS REPS SETS REPS 1a. Goblet Squat with Double Pulse in Bottom Position 1b. Depth Landings to Jump Squat 2a. Suitcase Hold Rear Foot Elevated Split Squat with Double Pulse at Bottom (reps are for each side) 2b. Box Jump to Single Leg Landing (reps are for each side) 3a. Skater Squat from Bench (reps are for each side) 3b. Press Up (record the total number of reps each week) 3 8 4 8 4 6 5 6 3 8 4 8 4 6 5 6 60sec 3 8 4 8 4 6 5 6 3 6 4 6 4 8 5 8 60sec 3 8 3 10 3 12 3 15 60sec 3 Max 3 Max 3 Max 3 Max 60sec POST SESSION MUSCULAR CONDITIONING (10-15 MINS) EXERCISE WEEKS 9&10 WEEKS 11&12 WEEKS 13&14 WEEKS 15&16 REST REPS/TIME REPS/TIME REPS/TIME REPS/TIME 1a. Pertubated Side Plank 1b. Single Leg Calf Raise 1c. Travelling Plank 1c. Speed Skater Leaps 45s 45s 60s 60s n/a Max Each Side Max Each Side Max Each Side Max Each Side n/a 45s 45s 60s 60s n/a 45s 45s 60s 60s n/a Perform 2 rounds of the above VIDEO LINK TO STRENGTH PROGRAM & MUSCULAR CONDITIONING WEEKS 9-16

10m CONDITIONING PROGRAMME WEEKS 9-16 CONDITIONING PROGRAMME WEEKS 9-16 Perform the Fab Four Mobility Programme and Landing Skills Programme prior to completing this. Session WEEKS 9-12 WEEKS 13-16 Description ON FEET SESSION OPTION 9 10 12 Course 13 14 15 16 Course 11 Diagram Diagram Repeat 10 x 35m 12 x 35m 10 x 12 x 35m 10 x 60m 12 x 60m 10 x 60m 12 x 60m Change of course course 35m course (6 x 10m (6 x 10m (6 x 10m (6 x 10m Direction sprints on sprints on course sprints change of change of change of change of Sprint a 30s a 30s sprints on a 30s Finish directions) directions) directions) directions) Sessions: running running on a running on a 45s on a 45s on a 45s on a 45s Finish This type of clock (a clock (a 30s clock (a rolling rolling rolling rolling session sprint sprint running sprint clock clock clock clock involves departs departs clock (a departs maximal every every sprint every sprinting 30s) 30s) departs 30s) and every changes in 30s) direction over set Perform 2 Perform 2 Perform Perform Perform 2 Perform 2 Perform 3 Perform 3 distances sets sets 3 sets 3 sets sets sets sets sets using a rolling clock. Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 The faster minutes minutes minutes minutes minutes minutes minutes minutes you between between between between between between between between complete sets sets sets sets sets sets sets sets the sprint Start the greater Start the recovery 5m time you will receive. Session WEEKS 9-12 WEEKS 13-16 Description OFF FEET GYM BASED BIKE SESSION Work Rest Time Sets Recovery Distance Work Rest Time Sets Recovery Distance Time (Low Between Covered Time (Low Between Covered (High resistance Sets Per Set (High resistance Sets Per Set resistance Easy resistance Easy 100 Pedalling) 100 Pedalling) RPM+) RPM+) Bike Sprint 9 Sessions 13 Periods of work should be viewed 10 as all out sprint 20s work, 10s rest x 8 6 sets 2 efforts. Rest (4 minutes) minutes 11 periods should be used to recover to go hard again during the next rep. 12 14 20 20 3 sets of 3 minutes 12 reps 15 16 C15

PROGRAMME WEEKS 17-24 LANDING SKILLS PROGRAMME WEEKS 17-24 LANDING SKILLS: WEEKS 17-24 EXERCISE SETS REPS NOTES 1. Single Leg Lateral Hop into Single Leg Squat Holding Netball 2 10 each side Control squat for 3 2. 180 Speed Skater Leaps 2 10 each side Hold landing for 3 3. 180 Double Leg Take Off to Single Leg Lateral Landing 2 5 each side Hold landing for 3 4. Alternate 180 Jump Squat after 5 Pogo Jumps. 2 5 each direction Hold landing for 3 NOTES 1. All landings must be held for 3 with good alignment, hips and knees bent. 2. Coach your partner. If you see or hear a bad landing give them feedback. 3. During all single leg landing tasks where you are travelling for distance, the non-working leg must not touch the ground. If the non-working leg is placed on the ground, start the set again. VIDEO LINK TO LANDING SKILLS WEEKS 17-24

STRENGTH PROGRAMME WEEKS 17-24 STRENGTH PROGRAMME WEEKS 17-24 Perform Fab Four Mobility and Activation Exercises prior to completing this programme EXERCISE WEEKS 17&18 WEEKS 19&20 WEEKS 21&22 WEEKS 23&24 REST SETS REPS SETS REPS SETS REPS SETS REPS 1a. Suitcase Hold Rear Foot Elevated Split Squat (hold for 5s in bottom position). Reps are for each side. 1b. Single Leg Hurdle Hop and Stick. Reps are for each side. 2a. Goblet Squat with Double Pulse in Bottom Position 3 8 4 8 4 6 5 6 3 8 4 8 4 6 5 6 60sec 3 10 4 10 4 12 4 15 2b. Hurdle Jumps 3 6 4 6 4 8 4 8 60sec 3a. Loaded Press Up (If you cannot do more than 10 bodyweight press ups, do not add load) 3b. Skater Squat from bench (reps are for each side) 3 Max 3 Max 3 Max 4 Max 60sec 3 10 3 12 3 15 4 15 60sec POST SESSION MUSCULAR CONDITIONING (10-15 MINS) EXERCISE WEEKS 17&18 WEEKS 19&20 WEEKS 21&22 WEEKS 23&24 REST REPS/TIME REPS/TIME REPS/TIME REPS/TIME 1a. Get Up 45s 45s 60s 60s n/a Plank 1b. Pogos 45s 45s 60s 60s n/a 1c. Side Plank n/a with Hip Flexion Extensions 45s 45s 60s 60s 1d. Split Squat Jumps 45s 45s 60s 60s n/a Perform 2 rounds of the above VIDEO LINK TO STRENGTH PROGRAM & MUSCULAR CONDITIONING WEEKS 17-24

20m 10m CONDITIONING PROGRAMME WEEKS 17-24 CONDITIONING PROGRAMME WEEKS 17-24 Perform the Fab Four Mobility Programme and Landing Skills Programme prior to completing this. Session WEEKS 17-20 WEEKS 21-24 Description ON FEET SESSION OPTION 17 18 20 Course 21 22 23 24 Course 19 Diagram Diagram Repeat 12 x 20m 18 x 20m 12 x 18 x 20m 12 x 20m 18 x 20m 12 x 20m 18 x 20m Change of sprints on sprints on 20m sprints course course course course Direction a 15s a 15s sprints on a 15s (5m + 5m (5m + 5m (5m + 5m (5m + 5m Sprint rolling rolling on a rolling Finish + 10m) + 10m) + 10m) + 10m) Sessions: clock (a clock (a 15s clock (a sprints on sprints on sprints on sprints on Finish This type of sprint sprint rolling sprint a 15s a 15s a 15s a 15s session departs departs clock (a departs rolling rolling rolling rolling involves every every sprint every clock (a clock (a clock (a clock (a maximal 15s) 15s) departs 15s) sprint sprint sprint sprint sprinting every departs departs departs departs and 15s) every every every every changes in 15s) 15s) 15s) 15s) direction over set Perform 2 Perform 2 Perform Perform Perform 2 Perform 2 Perform 3 Perform 3 distances sets sets 3 sets 3 sets sets sets sets sets using a rolling clock. Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 Rest 2.5 The faster minutes minutes minutes minutes minutes minutes minutes minutes you between between between between between between between between complete sets sets sets sets sets sets sets sets the sprint the greater Start the recovery 5m time you will receive. Session WEEKS 9-12 WEEKS 13-16 Description OFF FEET GYM BASED BIKE SESSION Bike Sprint Sessions Periods of work should be viewed as all out sprint efforts. Rest periods should be used to recover to go hard again during the next rep. Work Time (High resistance 100 RPM+) 15 Rest Time (Low resistance Easy Pedalling) 45 Sets 3 sets 15 reps Recovery Between Sets 3 minutes Distance Covered Per Set 9 10 11 12 Work Time (High resistance 100 RPM+) 20 Rest Time (Low resistance Easy Pedalling) 40 Sets 3 sets of 15 reps Recovery Between Sets 3 minutes Distance Covered Per Set 13 14 15 16 C21

WHAT HAPPENS AFTER THE SEASON IS FINISHED? ACTIVE REST PERIOD After the competitive season is finished, it is important that athletes take some time away from structured netball and strength & conditioning work. An active rest period provides time to recover physically and psychologically from the rigours of high level netball. The period of active rest should last from 2-4 weeks depending on what your coach has planned for you. After your Active Rest Period is complete, you should begin completing the Strength and Conditioning Off-Season Programme, (you will find this programme after the Cool Down section on the next page). STRUCTURING YOUR ACTIVE REST WEEKS Aim to complete the following frequency of sessions during your active rest weeks: STRENGTH: 2 sessions of 1-1.5 hours CONDITIONING: 2-3 sessions of no longer than an hour DESIGNING THE CONTENT OF YOUR SESSIONS STRENGTH (SELF SELECTED): Step 1: Pick 5 exercises (strength, trunk strength or muscular conditioning) that you have learnt over the off season or competitive season. Step 2: Select the number of sets of each exercise you wish to complete (between 3 and 5). Step 3: Select the number of reps or time for each exercise (between 6-10 reps or 45-60 second time cap). CONDITIONING: It is useful for netball athletes to experience other modes of conditioning other than the on court work you have been exposed to during the season as it will expose you to different ways of moving and offload some of the repetitive movment patterns associated with netball Step 1 - Select your activity: - Swimming - Squash - Cross Training - Cycling - Other Sports Step 2 - Select the length of session. This should be between 45 and 60 minutes in length. C22

COOL DOWNS After you have finished a session it is important that you implement a cool down procedure to help kick start the recovery process and maximise how effective your training is in improving your athletic ability. An appropriate Cool Down can help to clear lactate that may have accumulated in the system and static stretching is important in helping to regain length in the musculature used during a session. You can modify your approach depending on the equipment and resources you have available to you. In the table below there are options that can be performed; on feet, on a bike, or in a pool. COOL DOWN PROTOCOL/GUIDANCE Option 1 (On feet or on court) Option 2 (Off feet Bike) 1. Run at a steady state for 5 minutes. Athletes should aim to cover a court length (or 30m if they are running outside) every 10-11. 2. Choose three static stretches of your choice, or three from the Fab Four Mobility Programme and spend 5 minutes executing these with good quality. If you have access to a pool after your; court, strength or conditioning sessions, making use of pool based recovery is an effective option to maximize the adaptations of training sessions and reduce fatigue levels. Pool Recovery Session Rules 1. 15-20 mins in length 2. Athletes must be submerged from belly button down 3. The session should contain mobility elements (See across for example) Pedal at the following rates: - 1 min at 60 RPM moderate resistance - 1 min at 70 RPM moderate resistance - 1 min at 80 RPM moderate resistance - 1 min at 70 RPM moderate resistance - 1 min at 60 RPM moderate resistance Perform 5 minutes of static stretching after finishing on the bike. Option 3 (Pool Recovery) Example Pool Recovery Session 1 minute aqua jogging 1 width of pool walking, including quad stretches 1 minute of aqua jogging 1 width of pool walking, including knee hug stretch 1 minute of aqua jogging 20 leg swings forward and backward 1 minute aqua jogging 20 leg swings side to side Repeat the above x2 C23

BALL PROGRAMME To progress with your netball and through the Performance Pathway, your ball handling skills have to be exceptionally good. Ball handling includes catching, throwing and intercepting, and your fingers and hands need to become so familiar with the ball that you re lost without it! Get into the habit of carrying your netball around with you; bounce it, spin it on your fingers, roll it across your chest, throw it against walls, find someone to throw it to you your netball needs to become your best friend! Here are examples of exercises to improve your ball skills. As a guide, you should be doing AT LEAST 5 sets per week; BALL AND WALL - 30 x two handed chest passes, left foot forward (stand 4m from wall) - 30 x two handed chest passes, right foot forward (stand 4m from wall) - 30 x two handed chest passes, feet square to wall (stand 4m from wall) - 15 x right handed shoulder passes, left foot forward (stand 4m from wall) receive in 2 hands - 15 x left handed shoulder passes, right foot forward (stand 4m from wall) receive in 2 hands - 15 x right handed shoulder passes, right foot forward (stand 4m from wall) receive in 2 hands - 15 x left handed shoulder passes, left foot forward (stand 4m from wall) receive in 2 hands - 15 x two handed bounce passes, left foot forward (stand 4m from wall) - 15 x two handed bounce passes, right foot forward (stand 4m from wall) - 15 x right handed bounce passes right, left foot forward (stand 4m from wall) - 15 x left handed bounce passes, right foot forward (stand 4m from wall) - 20 x two handed continuous overhead taps, (stand 2m from wall) - 30 x right handed shoulder passes, left foot forward (stand 4m from wall) receive in right hand, throw straight back - 30 x left handed shoulder passes, right foot forward (stand 4m from wall) receive in left hand, throw straight back - 100 x different targets on wall using a variety of passes Standing up close to wall, using fingertips to control ball; -15 x left hand moving 6 to 12 round the clock and right hand moving 12 to 6 round the clock

BALL AND LINE 15 x left hand, hopping on left leg laterally over the line and back whilst bouncing the ball on the line 15 x right hand, hopping on right leg laterally over the line and back whilst bouncing the ball on the line 15 x left hand, hopping on right leg laterally over the line and back whilst bouncing the ball on the line 15 x left hand, hopping on right leg laterally over the line and back whilst bouncing the ball on the line 15 x left hand, face the line and jump two footed over and back, whilst bouncing the ball on the line 15 x right hand, face the line and jump two footed over and back, whilst bouncing the ball on the line FAMILIARIZATION 20 x flick the ball using left hand 20 x flick the ball using right hand 15 x Work the ball in a figure of eight around legs 15 x Work the ball around the ankles, knees hips and head 15 x Throw the ball up and over head, catch behind back flick from back over to front Spin the ball on one finger TURNING IN THE AIR/QUICK RELEASE Stand with back to wall (3m/4m away). Toss ball in air, jump, turn, land and pass. Rotate head quickly to sight target and pass accurately - 10 x turn right, deliver one handed pass - 10 x turn left, deliver one handed pass - 10 x turn either, deliver two handed pass Repeat again, but vary release time from 1-3. Mark 5 targets on wall, and repeat again, hitting alternate targets MOVING TO PASS Throw ball at wall (vary distances, angles, heights, start positions (facing toward/away from wall) and power) Run to retrieve, turn, pass to target - 10 x turn right pass to each target - 10 x turn left pass to each target - 10 x turn either side, use two handed pass

LONG BALL ACCURACY 6m and 10m from wall. Face away from wall. Toss ball in air, jump to retrieve, turn, land and throw to a target point. - 10 x left handed from both 6m and 10m - 10 x right handed from both 6m and 10m - 5 x left handed from 6m to each target with 1kg medicine ball - 5 x right handed from 6m to each target with 1kg medicine ball ACCURACY, MOVEMENT AND CONTROLLED LANDING Standing with ball 3-4m away from wall - Throw ball with left hand to target on wall 2m to right, run across to retrieve, land, turn. - Throw ball with right hand to target 2m to left, run across to retrieve, land, turn. - Mix up inside/outside landing foot - Mix up turning inside/outside - 20 x passes continuous movement - 10 x bounce left, high on right - 10 x bounce right, high on left