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WEEK ONE1.
WARM UP: Total 10 minutes
Slow jog the length of the court, backwards to the baseline.
High knees the length of the court and back again.
Sidestep the length of the court and back again.
Crossovers the length of the court and back again.
Lunging and walking the length of the court and back again
Stretch the arms while at the baseline.
Slow jog to third line, fast to end and slow jog back again.
Skip and jump with arms up the length of the court and back again.
Fun warm up game: in pairs chase your partner around the court, swap when you have caught them or 2 minutes is up.
2. SKILL DEVELOPMENT
Shoulder passes in pairs and then with the coach throwing to the first person in the line.
Chest passes in pairs and then with the coach throwing to the first person in the line.
Goal shooting technique – demonstrated by coach – players have a
turn at shooting for goal.
Pass ball along a line and the last person shoots for goal and then returns with
the ball to the front of the line and continues until everyone has had a turn at
shooting.
3. ON COURT GAME
4. HOMEWORK
Practise passing and shooting.
Learn the 7 netball positions – what they stand for and where they are
allowed to
Go on the court.
WEEK TWO
1. WARM UP: Total 10 minutes
Slow jog the length of the court, backwards to the baseline.
High knees the length of the court and back again.
Sidestep the length of the court and back again.
High jumps on the spot (NB. Swing arms, bend knees and ankles, stretch and
reach up).
Muscle stretches (arms, groins, calf, achilles, ankles, hamstrings)
Lunging and walking the length of the court and back again.
Dodge the cones up the court and sprint back to the baseline.
Fun warm up game: run in one direction, on the whistle change direction and
run the other way.
2. SKILL DEVELOPMENT
Recap chest passes:
Points to remember when throwing :
*two hands spread wide and thumbs behind the ball
*elbows bent and kept down as you throw
*step forward with either foot
*extend arms with a strong shoulder thrust
*fingers extended towards receiver
*wrist and fingers direct and control the ball
Points to remember when catching
* watch the ball
*reach and step towards the ball with arms outstretched
*fingers and thumbs spread ready to receive the ball
*snatch the ball and pull towards the body
*always keep thumbs behind the ball and fingers relaxed
Introduce shoulder passes
Points to remember when passing
*fingers of throwing hand spread behind the ball and ball supported by the
other hand in front of the body
*ball taken back on throwing side with opposite shoulder facing the direction
of the pass
*head forward facing target
*ball whipped through at shoulder height rotating the body
*rotate hips and shoulders
*weight transferred on opposite foot to throwing arm
*follow through arm until fully extended
*eyes kept on receive
Explain, Demonstrate and Practise shoulder passes
3. ON COURT GAME
4. WARM DOWN
Jog up and down the court twice.
Gentle stretches
5. HOMEWORK
Practise chest and shoulder passes and catching.
Learn the 7 positions on a netball court – what they stand for and where
they are allowed to go on the court.
WEEK THREE
WARM UP: Total 10 minutes
Slow jog the length of the court, backwards to the baseline.
High knees the length of the court and back again.
Sidestep the length of the court and back again.
High jumps on the spot (NB swing arms, bend knees and ankles, stretch and reach
up).
Muscle stretches (arms, groins, calf, achilles, ankles, hamstrings)
Lunging and walking the length of the court and back again.
Dodge the cones up the court and sprint back to the baseline.
Fun warm up game: run in one direction, on the whistle change and run in a
different direction.
2. SKILL DEVELOPMENT
Recap chest and shoulder passes and catching.
Work in small groups of 4 or 5 with a coach looking after each small group.
Ideas for group work – passing in pairs, captain ball with coach at the
front,
Passing up a line so that players need to swivel body or pivot feet around.
Shooting for goal (explain, demonstrate and practise)
Points to remember when shooting :-
*stand facing the goal post, feet parallel and shoulder width apart – balanced.
*the ball is held on the fingers of one hand above the head.
*the fingers of the other hand are used to support the ball.
*the shooting arm is straight – aim above the ring.
*wrist drops back slightly behind head, and at the same time the knees bend.
Push the body weight up, releasing from the top of the head with a flick of
the wrist. The ball travels in a high loopy arc and fingers follow through
to the post.
Activity to reinforce shooting
Players pass the ball up the court, the player nearest the goal takes a shot
at goal and then passes it back down the line and then runs to the back of
the line to receive the ball before passing it down the line again for the
next player to take a shot at goal
ON COURT GAME
WARM DOWN
Jog up and down the court twice.
Gentle stretches.
HOMEWORK
Practise chest and shoulder passes, catching and shooting for goal.
Revise netball positions.
WEEK FOUR
WARM UP: Total 10 minutes
Jogging, High knees, Sidestepping, High Jumps, Lunging and Dodging as in
previous weeks – plus stretches.
Fun warm up game: “The Great Wall of China”
The wall is the centre third of a court or a similarly marked space. Two or
three defenders try to catch the rest as they cross the wall. When touched
they join the defenders. The winners are the last three untagged attackers.
SKILL DEVELOPMENT:
Recap Shooting for goalActivity: passing and shooting – players line
up down the length of the court, one player passes once to every player lined
up and when the player doing the passing reaches the goal circle she takes
a shot for goal then goes to the top on the line while the others pass the
ball back down the line for the next player to have a go.
Movement: (explain, demonstrate and practise)
Running – run on balls of feet
bend elbows and knees and drive forward with them
run lightly
look where you are running
keep head erect
Jumping – swing the arms down and up
bend knees and ankles before take off
stretch and reach and look up
Landing – practise landing on two feet
land with body upright
cushion landing by bending the knees, hips and ankles on impact
try for a balanced soft landing
Leaping – push up and stretch and reach
swing arms up and forward
run and leap
experiment with leaping off right leg then left leg
Dodging - drive off in one direction
on “change”, bend knees, keep body and head upright and
steady
push off strongly with outside foot in the new direction
pump arms strongly
movement should always be forward towards the ball
Pivot spin on the ball of the foot
foot must rotate as knee does
push with free foot
keep body upright and balanced
bend the knees
movement should be towards the direction of play
Sidestepping - bend knees
keep body and head upright
use quick foot movements
push off strongly with the leading foot
distance between feet in the sliding motion should not be too wide (just slightly
wider than shoulder width apart)
do NOT cross legs over during the recovery step
Backwards movement - * a forward movement of three or four paces is often
Done before the backward movement to help create space and to
Lose the opposing player *
keep head up and facing the ball
turn shoulders side on to the ball
bend knees slightly
push off quickly with the front foot
move back into an open space
Activity to reinforce:
Coach to call out a movement to the players and the players do that movement
- Coach to correct where/when necessary.
ON COURT GAME
WARM DOWN
Jog up and down the court twice.
Gentle stretches.
HOMEWORK
Practise catching, throwing and shooting as well as the different movements.
Revise netball positions if necessary.
WEEK FIVE
WARM UP: Total 10 minutes.
Jog, High knees, Sidestep, High Jumps, Dodging Lunging and sprinting.
Muscle stretches.
Fun warm up game: Coach to call out positions on the netball court and players
to run to the positions as called (no contact allowed).
SKILL DEVELOMENT
Recap movements in netball, ie, running, jumping, leaping, landing, dodging,
pivoting, sidestepping and backwards movement.
Footwork (explain, demonstrate and practise)
Points to remember with footwork
the player cannot reground the landed foot before throwing
when leading to the left, land on the right foot, step onto the left foot as
you throw.
Alternatively, encourage players to land on both feet at the same time with
knees bent – this provides greater options for determining pivoting foot.
Eg, Land L, step R = throw
Land R, step L = throw
Activity:
Line players up on the sideline – leap off the left foot, land on the
right (left
Foot will follow through). It is important that the left foot is brought forward
To correct balanced throwing position. Repeat leaping off the right foot.
Shuttle Ball:
Ball is thrown by player 1 to 2, who throws it back and runs to stand behind
1.
This is continued until the last player receives the ball and becomes the new
Leader - all shuttle back. Players must catch the ball and land on both feet.
Step forward with one foot to throw the ball.
Pivot Ball:
Form groups of 3, collect a ball and stand in line. Throw the ball down the
Line so that the centre player has to catch the ball and pivot to pass it to
the
Next player. Change positions regularly.
ON COURT GAME
WARM DOWN
Jog up and down the court twice.
Gentle stretches.
HOMEWORK
Practise footwork, ie, catching and throwing concentrating on your footwork.
WEEK SIX
WARM UP: Total 10 minutes
Jog, High knees, Sidestep, High Jumps, Tip toe arms high, Dodging, Lunging
and sprinting plus muscle stretches.
Fun warm up game: Coach to call out positions on the netball court and players
to run to the positions as called (no contact allowed).
SKILL DEVELOPMENT
Focus – Footwork and Attacking
Briefly recap footwork
Attacking (explain, demonstrate and practise)
Points to remember when attacking (straight lead)
Always try to lead towards the thrower
Keep your eyes on the ball.
“Time” your run – move only when the player is ready to throw.
Emphasise footwork – landing and pivoting technique.
Drills:
Players one behind the other with thrower out front
first player leads to the left, catches the ball, passes back to thrower, players
continues with a right lead, catches and throws back before running back to
the end of the line.
Second player does the same. Continue so all players have a turn.
Players one behind the other with thrower out front
first player leads to the left, catches the ball, pivots and passes
back to second player. First player leads again to the left, catches the ball
from second player, pivots and throws back to original thrower. (NB inside
or outside pivots)
Same as drill a) only add a stationary defender to first lead and then
Another defender to the second lead.
Court play strategies
Focus – Centre pass and attacking
(see diagram of 2 or 3 basic centre court pass systems)
(explain, demonstrate and practise)
ON COURT GAME
WARM DOWN
Jog up and down the court twice.
Gentle stretches.
HOMEWORK
Practise footwork, ie, dodging and catching and throwing concentrating on footwork.
WEEK SEVEN
WARM UP: Total 10 minutes
Jog, high knees, sidestepping, high jumps, tip toe arms high, dodging, lunging
and sprinting plus muscle stretches.
Fun warm up game: “Around the world” – 2 equal teams, one
positioned around the perimeter of the centre third with players holding a
ball each. The other players inside the area receive as many passes as possible.
After an inside player receives a pass they return the ball to the thrower
then look and move for the next pass from a player on a different side of the
playing area. Player who catches the highest number of passes in a set time
is the winner. Change teams over.
(Look for spaces and avoid contact with other players, Look for free throwers)
SKILL DEVELOPMENT
Attacking and making spaces
Drill – 2 or 3 Attackers vs 2 or 3 Defenders using 1/3 of court with
a designated attacking and defending area. Defenders must stay in defending
area whilst Attackers can move anywhere. Attackers start down one end with
the ball then move down the court passing to each other, over the defenders
without losing possession. Encourage Attackers to move forward, into open spaces
and to anticipate each other’s moves. Defenders watch the ball and leap
to intercept it. Change positions after time limit and score points if the
Attackers reach the other end.
Court play strategies
Focus – Goal circle and attacking
(see diagram of basic goal circle pass systems)
(explain, demonstrate and practise)
Recap Centre pass strategies and combine with goal circle pass systems.
ON COURT GAME
Focus/Practise centre pass and goal circle passing systems.
WARM DOWN
Jog up and down the court twice.
Gentle stretches.
Points to remember when stretching
Don’t bounce
Hold each stretch for 15 – 20 seconds
Movements are to be done slowly
Stretch to the point of strain not pain
Repeat each stretch 2 or 3 times
Encourage deep breathing
Exercise should not be competitive
HOMEWORK
Learn the centre pass and goal circle passing systems
WEEK EIGHT
WARM UP: Total 10 minutes
Jog, high knees, Sidestepping, tip toe arms high, high jumps, dodging, lunging
and sprinting plus muscle stretches.
Fun warm up game: in pairs chase your partner around the court. Swap when you
have caught them or 2 minutes is up.
SKILL DEVELOPMENT
Focus – Defence
Defending – one on one (explain, demonstrate and practise)
Points to remember
Be ready to move on the balls of your feet.
Feet about shoulder width apart.
Arms close to your side but not stiff (use arms if running).
Move with your opponent.
Turn head slightly in side, keep opponent in side vision and be able to see
the ball.
Drill 1 – Stay close chasey
pairs on 1 Attacker (A) and 1 Defender (D).
start on a line.
A jogs forward and D stays as close as possible.
A does a quick turn and races D back to the start.
Defending – the ball (explain, demonstrate and practise)
Points to remember
Distance of 0.9m (netta 1.2m).
Move back to distance and then hands can come up to follow the ball.
Watch the ball.
Be ready to move on the balls of your feet but be balanced.
Drill 2 – Practise distance
pairs approx. 3m apart.
1 throws to 2.
1 runs up to 2 and throws the correct distance and then puts hands up to defend
the ball.
2 moves the ball around, 1 moves hands to follow the ball for 3 second count.
Change roles. Defend and Recover (explain, demonstrate and practise)
Points to remember
Move quickly into defending the ball position.
Head up.
Balanced stance.
Drill 3 – work in 3s
Thrower in front.
Attacker (A) and Defender (D) on a line.
Thrower calls “play”.
A moves to get the ball D stays close.
If A gets then ball then D has to then attempt to defend the ball from the
correct distance.
A tries to throw the ball back to the thrower.
5 turns then change positions.
Defending Game (explain, demonstrate and practise)
Points to remember
Defenders watch the ball, guess the direction of the pass, stretch arms and
fingers for a tip or intercept, be ready to move.
Throwers must throw passes of a reasonable height and can use bounce passes.
Drill 4
Players in a circle.
1 or 2 players in the centre to defend.
Players in the circle pass the ball ( but not to the person beside them).
Defender/s attempt to tip or intercept the passes.
3 “tips” ends the Defenders turn.
ON COURT GAME
Focus on defending the player and the ball.
WARM DOWN
Jog up and down the court twice and gentle stretches.
HOMEWORK
Practise defending a player. Play chasing with a sibling, parent or friend.
WEEK NINE
WARM UP: Total 10 minutes
Jogging, high knees, sidestepping, dodging, tip toe arms high, high jumps,
lunging and sprinting plus muscle stretches.
Fun warm up game: “Pig in the middle” – in groups of 3 with
1 ball per group. Two outside players lob, bounce pass, leap and throw or fake
a move and pass the ball to each other. The player in the middle, “pig”,
tries to intercept the ball. Attackers must not pass until defender has made
the correct defending position, ie, 1.2m.
SKILL DEVELOPMENT
Recap Defence, ie defending one on one, defending the ball and defence and
recovery.
Drill 1 – players form a line with coach as thrower out front. In pairs,
player A (the Attacker) and player D ( the Defender) move forward to receive
the ball. Player A focussing on making the gap and calling while player D focuses
on staying with player A and going for the intercept.
Court play Strategies
Focus – Goal circle and defence.
Drill 2 – GA and GS in the goal circle being defended by GD and GK and
being fed the ball by WA. Focus on staying with a player and going for the
rebound.
Drill 3 – going for the rebound. GA, GD, GS and GK shooting and rebound
practise (explain, demonstrate and practise) (see diagram of basic goal circle
defence throw in systems)
ON COURT GAME
Focus on defence and moving the ball from a GK baseline throw in towards
The centre third.
WARM DOWN
Jog up and down the court twice and gentle stretches
.HOMEWORK
Practise defending. Play chasing with a sibling, parent or friend.
WEEK TEN
WARM UP: Total 10 minutes
Jogging, high knees, sidestepping, tip toe arms high, dodging, lunging and
sprinting and muscle stretches.
Fun warm up game: “Pig in the Middle” – in groups of 3 with
1 ball per group. Two outside players lob, bounce pass, leap and throw or fake
a move and pass the ball to each other. The player in the middle, “pig”,
tries to intercept the ball. Attackers must not pass until defender has made
the correct defending position, ie, 1.2m.
SKILL DEVELOPMENT
Focus – Full Court Systems
“Full court systems are used at training to provide a framework on which
to build team strategies and cohesion. Constantly bringing the ball down court
from a defensive throw to the goal circle enables all players to gain a knowledge
of spaces available to them and an appreciation of fellow players’ movements
as well as a basic structure to fall back on in pressured situations.”
Explain, demonstrate and practise.
Focus on making spaces and timing the run as well as passing quickly and effectively
down the court.
(see diagrams of full court systems.)
ON COURT GAME
Focus on implementing the full court systems.]
WARM DOWN
Jog up and down the court twice and gentle stretches.
HOMEWORK
Practise passing and making spaces and timing your run to the ball.
WEEK ELEVEN
WARM UP: Total 10 minutes
Jog, High knees, Sidestepping, high jumps, tip toe arms high, dodging, lunging,
and sprinting plus muscle stretches.
Fun warm up game: “Rats and Rabbits” – divide into two even
groups one called “rats” and the other “rabbits”. Each
group stands on a line 1m apart facing in opposite directions. Coach calls “rats” or “rabbits”,
eg, “rats” are called. Rabbits run in the direction they are facing
while the rats turn to chase and tag rabbits before they cross a line a further
3- 5m away. Keep your head up, be ready to change direction quickly, run fast
and use movements to avoid being tagged.
SKILL DEVELOPMENT
Goal shooting revision and Toss ups.
Lead, receive and shoot – establish 2 groups in each goal circle. A thrower
is placed behind the backline near the goal post. A line of players is formed
2m outside of the goal circle. The leading player runs into the circle, jumps
to receive a pass from the thrower, lands, steadies and shoots. Players must
retrieve the ball and pass it back to the thrower. The next player follows
in the same way.
Circle attack – divide into groups of 4 (3 throwers, 2 balls and 1 shooter).
The shooter moves continuously within the circle, receiving passes from either
of the two balls and then passing back to one of the throwers. When one of
the throwers calls “shoot”, the shooter attempts to shoot a goal.
Toss ups (explain, demonstrate and practise)
Points to remember when participating in a toss up
stand facing your opponent at a distance indicated by the umpire
(4 feet) and in the direction you are going.
stand comfortably with one foot forward.
be well balanced with your weight on the balls of your feet and knees slightly
bent.
keep your hands by your sides, arms comfortably straight
stretch your fingers wide ready to snatch the ball.
as the whistle blows and the umpire tosses the ball up, sweep your arms forward
and upward to snatch the ball. Pull the ball into your body.
Drill 1 – Divide into pairs. Partners should take up the standing position
for a
Toss up and face one another. Perform the following drills to improve
Reaction time.
on the whistle, clap hands with your partner.
On the whistle clap your own hands out in front of you.
On the whistle, drive forwards and upwards, trying to beat your opponents moves.
Drill 2 – Four players (one acting as umpire, two contesting the toss
up and
the fourth to receive a pass). The umpire tosses the ball up and the successful
player at the toss up attempts to pass the ball immediately to the receiver.
The player beaten for the toss up defends the pass.
ON COURT GAME
WARM DOWN
Jog up and down the court twice and gentle stretches.
HOMEWORK
Practise Goal shooting and toss ups if you have some willing helpers
WEEK TWELVE
WARM UP: Total 10 minutes
Jogging, high knees, sidestepping, tip toe arms high, dodging, high jumps,
lunging, sprinting plus muscle stretches.
Fun warm up game: Coach to call out positions on the netball court and players
to run to the positions as called (no contact allowed).
SKILL DEVELOPMENT
Lob pass (explain, demonstrate and practise)
Points to remember when doing a lob pass
A lob pass is used to lift the ball over an opponent to a team mate.
Stand side on to the target, feet shoulder width apart.
Take ball back behind the head (as in shoulder pass throwing position).
Step towards your target with opposite foot as you throw.
Extend your arm upward.
Flick the wrist and fingers releasing the ball above the head into a high looping
arc.
Receiver
Turn and move side on.
Lead back with outside hand.
Lead hand should be high above head.
Drill – 3 players stand in a triangle 3m apart. Player 1 leads forward
then
Drops diagonally back to the left/right to catch a high lob thrown by the
Thrower. Player 2 repeats the same drill. Alternate leading left and right.
Bounce pass (explain, demonstrate and practise)
Points to remember when doing a bounce pass
is used only when the thrower is closely defended or when play is
crowded generally over short distances. The shoulder pass action is used.
feet shoulder width apart with knees and hips bent to bring body
lower to the ground.
release the ball between the hip and the knee.
The path of the ball is low- under the outstretched hands of the defending
player.
The ball should touch the ground approximately two thirds of the distance to
the receiver and reach the intended player about knee height.
ON COURT GAME
Focus on using lob and bounce passes when necessary
WARM DOWN
Jog twice up and down the court and gentle stretches
HOMEWORK
Practise lob and bounce passes
WE WISH YOU AND YOUR TEAM A GREAT SEASON!!
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