Training Programmes

TRAINING PROGRAMMES

Daniel Bagley - Shooting technique, aerobic endurance, defensive play and tactics.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Warm up: Three court lap Court zigzags 5 mins ‘Shooting Golf’ drill 5 mins Main session: SHOOTING One-on-one session focussing on shooting technique 15mins Shooting drill from ‘zones’ within the circle. Progression by adding a defender. 5 mins Shooting exercises with court sprints inbetween. 10mins Cone work drill in the goal circle which tests agility and footwork. 5mins Game of three on three netball 10 minutes Cool Down: Two laps of the court starting as  a light jog to a walk 3 mins Static stretching on the main muscles used 5 mins	Warm up: One court lap Game of ‘Island Tag’ 5mins Dynamic Stretching 5mins Main session: AEROBIC ENDURANCE Circuit with six stations doing shuttle runs 80% MHR between each station 20 mins Rest and recover. 5 mins ‘Ten, nine, eights’ at 60% MHR 10 mins Game of touch netball 5 mins Cool down; Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins	Classroom session focussing on positional roles and basic rules. 45 mins Warm up: Four laps around the court with dynamic stretching 5 mins Suicides 5 mins Main session: TACTICS Play a full game of netball – the players choose their own position based upon what they’ve learnt in the classroom session. 15 mins Spend 5 mins refereeing the game Interval Training 60-65% MHR 8 mins Cool down: Walking around the court 2 mins Static the main muscles used 5 mins	Warm up: 4 lap warm up interspersed with quick feet and dynamic stretching 10 mins Triangle ‘piggy in middle’ 5 mins Main session: DEFENCE Shadowing drill in pairs where one mirrors the movement of the other 10 mins Four way interception drill 5 mins Two on two in the circle 5 mins Game of three on three netball 10 mins Triangle ‘piggy in the middle’ with shuttle runs inbetween successful interceptions 5 interceptions Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins One on one progress review 5 mins	Warm up: Treadmill 5 mins Crosstrainer 5 mins Main session: STRENGTH AND CONDITIONING 3 sets of 10 reps 70% 1RM Barbell Squat Dumbbell Calf Raises Deadlifts Bicep Curls Tricep Extension One arm row Russian Twists Press ups Cross trainer interval training working at 65-70% MHR 20 mins Cool down: Treadmill light jog to a walk 5 mins Static Stretching 10 mins	Rest	Warm up: 2 lap warm up. Run suicides starting as a jog and include dynamic stretching 10 mins Main session: GAME PLAY AND PREPARATION Shooting drill from ‘zones’ within the circle. 3 mins ‘Cut the cake’ drill - focussing on Daniel’s interception 3 mins Netball game 20 mins Cool down: Four laps of the court starting as  a light jog to a walk 5 mins Static stretching on the main muscles used 5 mins One on one progress review 5 mins
2	Warm up: Three court lap Court zigzags 5 mins ‘Shooting Golf’ drill 5 mins Main session: SHOOTING Pairs shooting in the goal circle – shooter running into the circle to receive a pass and shoot. 3 mins Above with cones as defence to dodge 3 mins Above with defenders 3 mins 90 second time trial 5 mins 90 second time trial with defender  5 mins Court sprints and shooting drill – shooting when fatigued. 5 mins Game of three on three netball 10 mins Cool down: Two laps of the court starting as  a light jog to a walk 3 mins Static stretching on the main muscles used 5 mins	Discussion revising positions and game rules 10 mins Warm up: Shuttle runs starting as jog, building to a sprint with dynamic stretching Quick feet with directional changes as instructed 10mins Main session: AEROBIC ENDURANCE High intensity interval training working at 70% MHR 20 mins Rest and recover 5 mins Med ball passes in pairs – chest, shoulder, and overhead 3 mins Run 2/3 of court 60% MHR sprint 1/3 and run back 50% MHR 1 min Repeat both above 4 mins Game of touch netball 10 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins	Classroom session focussing on attacking and defensive play 45 mins Warm up: Four laps around the court with dynamic stretching 5 mins Suicides 5 mins Main session: TACTICS Fake passing drill using both ball and eye fakes 5 mins Multi skill attacking drill bringing together all attacking skills 5 mins ‘Grids’ drill working on zone defence 5 mins ‘Four second defence’ drill marking a mobile opponent 5 mins Cool down: Walking around the court 2 mins Static Stretching 5 mins	Warm up: Two laps of the court warm up Court zig zags 5 mins Game of triangular piggy in the middle 5 mins Shadowing drill in pairs 2 mins Main session: DEFENCE Reflex ball drill 3 mins Drill focussing on working as a team to secure loose balls in the goal circle 5 mins Balance of defence drill working on zone defence 5 mins ‘Three chances’ drill working on recovery and moving down court to defend. 5 mins Game of three on three netball 10 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins One on one progress review 5 mins	Warm up: Upright bike 5 mins Crosstrainer 5 mins Main session STRENGTH AND CONDITIONING: 3 sets of 10 reps 70% 1RM Barbell Squat Dumbbell Calf Raises Deadlifts Bicep Curls Tricep Extension One arm row Russian Twists Press ups Cross trainer interval training working at 75-80% 20 mins Cool down: Treadmill light jog to a walk 5 mins Static Stretching 10 mins	Rest	Warm up: Five laps of court 5 mins Dynamic stretching 5 mins ‘Two on two’ in the circle 3 mins 90 second time trial with a defender 3 mins Main GAME: Full size game 30 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static stretching 10 mins One on one discussion about the match 5 mins

Stuart Marriott - Speed and Agility, Aerobic Endurance, Footwork and Tactics

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Warm up: 4 lap warm up interspersed with quick feet and directional reactions as instructed 10 mins Four Point Star Drill 5 mins Star Runs 2 mins Main session: SPEED AND AGILITY Rack sprints 10 mins Wall work rotations 3 mins Netball court agility course 10 mins Fartlek Training 3mins + 1 min recovery x2 Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins	Warm up: One court lap Minor Game 5mins Dynamic Stretching 5mins Main session: AEROBIC ENDURANCE Circuit with six stations doing shuttle runs 80% MHR between each station 20 mins Rest and recover. 5 mins ‘Ten, nine, eights’ at 60% MHR 10 mins Game of touch netball 5 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins	Classroom session focussing on positional roles and basic rules. 45 mins Warm up: Four laps around the court with dynamic stretching 5 mins Suicides 5 mins Main session: TACTICS Play a full game of netball – the players choose their own position based upon what they’ve learnt in the classroom session. 15 mins Referee the game 5 mins Interval Training working at 60-65% MHR 8 mins Cool down: Walking around the court 2 mins Static Stretching 10 mins	Warm up: Three laps of court Court zig zags 5 mins Star runs and ‘Left/Right’ Drill 5 mins Main session: FOOTWORK One-on-one explanation of footwork 15 mins Statue of Liberty drill 5 mins Progression of above 5 mins “Outside foot” Drill Game of three on three netball 10 mins Cool down: Two laps of the court starting as  a light jog to a walk 3 mins Static stretching on the main muscles used 5 mins One on one progress review 5 mins	Warm up: Treadmill 5 mins Crosstrainer 5 mins Main session: STRENGTH AND CONDITIONING 3 sets of 12 reps 70% 1RM Barbell Squat Dumbbell Calf Raises Deadlifts Bicep Curls Tricep Extension One arm row Russian Twists Press ups Cross trainer interval training working at 65-70% MHR 20 mins Cool down: Treadmill jog to a walk 5 mins Static Stretching 10 mins	Rest	Warm up: 2 lap warm up. Run suicides starting as a jog and include dynamic stretching and sprinting 10 mins Main session: GAME PLAY AND PREPARATION ‘Left, right, up and over’ drill with Stuart as the worker – focussing on his footwork 3 mins Star runs 3 mins Netball game 20 mins Cool down: Four laps of the court starting as  a light jog to a walk 5 mins Static stretching on the main muscles used 5 mins One on one progress review 5 mins
2	Warm up: 4 lap warm up interspersed with quick feet and reactions as instructed 10 mins Court suicides 3 mins Main session: AGILITY AND SPEED Lower body plyometric 10 mins Rack sprints 10 mins Four point star drill 3 mins Four point star drill with a ball 3 mins Court suicides 3 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static stretching 10 mins	Discussion revising positions and game rules 10 mins Warm up: Shuttle runs starting as jog, building to a sprint with dynamic stretching Quick feet with directional changes 10mins Main session: AEROBIC ENDURANCE High intensity interval training working at 70-80% MHR 20 mins Rest and recover 5 mins Med ball passes in pairs – chest, shoulder, and overhead 3 mins Run 2/3 of court 60% MHR sprint 1/3 and run back 50% MHR 1 min Repeat both above 4 mins Game of three on three netball 10 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static Stretching 10 mins	Classroom session focussing on attacking and defensive play 45 mins Warm up: Four laps around the court with dynamic stretching 5 mins Suicides 5 mins Main session: TACTICS Fake passing drill using both ball and eye fakes 5 mins Multi skill attacking drill bringing together all attacking skills 5 mins ‘Grids’ drill working on zone defence 5 mins ‘Four second defence’ drill marking a mobile opponent 5 mins Cool down: Walking around the court 2 mins Static stretching on the main muscles used 5 mins	Warm up: Three laps of the court and court zig zags 5 mins ‘Left/Right’ ball drill 3 mins 90 second time trial 2 mins Main session: FOOTWORK Catch, pivot and pass drill 3 mins Criss-cross passes landing on the outside foot 3 mins Landing practice circuit whilst receiving the ball 5 mins Game of three on three netball 10 mins 90 second time trial 2 mins Cool down: Two laps of the court starting as  a light jog to a walk 3 mins Static stretching on the main muscles used 5 mins One on one progress review 5 mins	Warm up: Upright bike 5 mins Crosstrainer 5 mins Main session: STRENGTH AND CONDITIONING 3 sets of 10 reps 80% 1RM Barbell Squat Dumbbell Calf Raises Deadlifts Bicep Curls Tricep Extension One arm row Russian Twists Press ups Cross trainer interval training working at 75-80% 20 mins Cool down: Treadmill light jog to a walk 5 mins Static Stretching 10 mins	Rest	Warm up: Five laps of court 5 mins Dynamic stretching 5 mins On court agility course 3 mins ‘Cut the cake’ drill 3 mins Main session: GAME PLAY Full size game 30 mins Cool down: Start as a jog and slow down to a walk around the court 5 mins Static stretching 10 mins One on one discussion about the match 5 mins