Training Session 1
Training Plan Format TRAINING SESSION #1
Date: 5/05/2015 Venue: Downlands College Number in Group: 6
VOLUME: Medium INTENSITY: Low
TYPE OF TRAINING: Low Intensity, Medium Volume
GOALS:
1. Improve aerobic Fitness
2. Develop ball skills
3. Develop footwork
Equipment: 2x Netballs and cones
Session:
Warm-Up
Stretches (arms, legs)
Shoulder Rotators
2 x 10m Lunges
2 x 10m Kick flicks
2x 10m High Knees
Work-Out:
Drill 1
5 minutes: Running Box Drill
Place 4 cones in a square approximately 10 meters apart. In between each pair of cones place a cone. Start by setting up a large box with one player on each corner and one on a middle cone with the ball. To begin the first player on the first corner must run to the next cone. While the player receives the pass they should release to the next player who will have already started there next run to the cone. As you pass on the move concentrate on running onto the ball and extending fully to collect the ball. Make sure players are swiftly releasing the pass in one movement without bringing the ball into their chests. Remember to open up your body to catch and release the pass without infringing the netball rules. Ensure timing by making sure the passes are out in front of the body. After approximately 1.5 minutes the players should rotate the ball in the opposite direction.
Drill 2
10 minutes: 3 on 3 defence
To start you’ll need to set up a rectangular area marked out with cones no greater than ½ of the 1/3 court area. The team needs to be split up into 2 groups of 3. The attacking team starts by one of their attacking team members feeding the ball into the court area. The defending team needs to concentrate on man to man defence and also keeping aware of the attacking team’s movements. The attacking team should concentrate on passing and moving quickly. Keeping areas of the square open creating space. After the ball goes out of the court or the defending team intercepts the ball the attackers then become defenders.
Drill 3
10 minutes: 3 point passing drill
Start by players standing in a triangle with 2 defender in the middle. Start by passing the ball back and forth keeping the ball away from the defender in the middle. Players can use techniques such as bounce passes and fakes to keep the ball away from the defenders as well as delivering an accurate pass. Defenders should aim to intercept the ball as well putting pressure on attackers. Attackers and defender should be rotated regularly throughout the drill.
Drill 4
10 minutes: Around the World Drill
Players stand on the goal circle with the first 2 players holding the ball. The player 1 aims to shoot the ball into the hoop. If successful the player will retrieve the ball and join the end of the line. However if unsuccessful the second player in line will then take a shot. If player 2 gets the ball in before player 1, player 1 will be required to run 2 laps of the court. Once the player has run 2 laps of the court they may then re-join the line. Players will only have to run 2 laps of the court if the player behind them gets the ball in before them. Do this drill for approximately 10 minutes eventually eliminating people from the drill once they have run 2 laps of the court.
Cool Down
1x lap of court
2x 10m Lunges
2x 10m Kick flicks
Stretches (arms and legs)
Date: 5/05/2015 Venue: Downlands College Number in Group: 6
VOLUME: Medium INTENSITY: Low
TYPE OF TRAINING: Low Intensity, Medium Volume
GOALS:
1. Improve aerobic Fitness
2. Develop ball skills
3. Develop footwork
Equipment: 2x Netballs and cones
Session:
Warm-Up
Stretches (arms, legs)
Shoulder Rotators
2 x 10m Lunges
2 x 10m Kick flicks
2x 10m High Knees
Work-Out:
Drill 1
5 minutes: Running Box Drill
Place 4 cones in a square approximately 10 meters apart. In between each pair of cones place a cone. Start by setting up a large box with one player on each corner and one on a middle cone with the ball. To begin the first player on the first corner must run to the next cone. While the player receives the pass they should release to the next player who will have already started there next run to the cone. As you pass on the move concentrate on running onto the ball and extending fully to collect the ball. Make sure players are swiftly releasing the pass in one movement without bringing the ball into their chests. Remember to open up your body to catch and release the pass without infringing the netball rules. Ensure timing by making sure the passes are out in front of the body. After approximately 1.5 minutes the players should rotate the ball in the opposite direction.
Drill 2
10 minutes: 3 on 3 defence
To start you’ll need to set up a rectangular area marked out with cones no greater than ½ of the 1/3 court area. The team needs to be split up into 2 groups of 3. The attacking team starts by one of their attacking team members feeding the ball into the court area. The defending team needs to concentrate on man to man defence and also keeping aware of the attacking team’s movements. The attacking team should concentrate on passing and moving quickly. Keeping areas of the square open creating space. After the ball goes out of the court or the defending team intercepts the ball the attackers then become defenders.
Drill 3
10 minutes: 3 point passing drill
Start by players standing in a triangle with 2 defender in the middle. Start by passing the ball back and forth keeping the ball away from the defender in the middle. Players can use techniques such as bounce passes and fakes to keep the ball away from the defenders as well as delivering an accurate pass. Defenders should aim to intercept the ball as well putting pressure on attackers. Attackers and defender should be rotated regularly throughout the drill.
Drill 4
10 minutes: Around the World Drill
Players stand on the goal circle with the first 2 players holding the ball. The player 1 aims to shoot the ball into the hoop. If successful the player will retrieve the ball and join the end of the line. However if unsuccessful the second player in line will then take a shot. If player 2 gets the ball in before player 1, player 1 will be required to run 2 laps of the court. Once the player has run 2 laps of the court they may then re-join the line. Players will only have to run 2 laps of the court if the player behind them gets the ball in before them. Do this drill for approximately 10 minutes eventually eliminating people from the drill once they have run 2 laps of the court.
Cool Down
1x lap of court
2x 10m Lunges
2x 10m Kick flicks
Stretches (arms and legs)