Training Plan Format

Date: 11/5/16

TRAINING SESSION NUMBER: 5

Venue: Sacre Coure Centre

Number in Group: 6

VOLUME: Medium-High

INTENSITY: MediumHigh

WEEK OF THE COMPETITIVE MACROCYCLE: Week 3

TYPE OF TRAINING: Long Interval Fartlek
GOALS:
1. Maintain pre-season fitness levels (developing local muscular endurance,
movement speed and anaerobic lactic capacity)
2. Refinement of skills to specific conditioning in ball control, footwork and
body positioning
3. Development and reinforcement of team tactics (game situated drills)
Equipment:
- Netball
- Cones
- Stopwatch
- Ladder
- Netball poles
Session:
Warm-Up
- 1x lap slow jogging
Dynamic stretches to 1st transverse line and back to base line:
- High knees
- Butt kicks
- Lunges
- Arm swings
- Side steps one way
- Side steps other way
- Grapevine one way
- Grapevine other way
Static stretches- to be repeated on both sides, holding for 30sec:
- Ankle rolls
- Groin stretch
- Standing hamstring stretch
- Shoulder hold
- Triceps stretch
- Shake and loosen up arms
Drill: to be repeated 4 times, all passes to be accurate chest passes
- Bounding from one cone to the diagonal opposite on the opposite foot,
holding the landing foot for a second while keeping s squat hold to
maintain balance

Ladder footwork- fast feet:

1st two feet in
2nd in, in, out
3rd Side hops, jumping either side of ladder run with one-foot in
4th two feet in
- Two-foot jump stop at the end of ladder
- Receive from feeder, pass back
- Side step to left, touch cone
- Receive pass, pass back
- Side step to the right, touch far cone
- Receive pass, pass back
- Slow recovery jog to the end of the line
DRINK BREAK
Work-Out
Drill 1: run continuously for 3 minutes, set area is one third
- Divide group into two teams of 3, with one team in bibs
- Players are to pass the ball between their team members
- Aim is to intercept the ball of the opposing team
- If the ball is intercepted, the team who intercepted is now in possession
All netball rules are applied and will be awarded with the opposing team
being given possession
- Once the player has passed the ball, they must move to a new position
- Working on: quick turnaround from attacking to defence, awareness of
body positioning and communication
Drill 2 Fitness: runs for 1 minute, aim is to complete as many sets as possible
within this time
- Lined up behind cones
- run to second cone, backwards one
repeat until at the end of cones
- touch left cone
- side step to right cone, touch
- two feet fast footwork through ladder
- recovery jog back
DRINK BREAK
Drill 3: 5 times no failure, progression is added after 2 nd completed run-through
by adding a shot at the end (GS)
- GK starts with ball
- Passes to GD
C sprints from centre circle to in front of the transverse line
- GD passes to C
GD runs towards the centre of defending third (filling in the space)
WD runs from defending 3rd into centre 3rd beside the centre circle
- C passes to WD
C runs back to centre 3rd
WA runs diagonally across transverse line and fake steps,
changing direction towards the centre
- WD passes to WA: as WA receives ball C runs to their right and sprints
down along the side line until horizontal with the goal circle
GD runs into goal circle, step pivots to sprint straight towards 2/3
of the attacking 3rd
- WA passes to GD

GD passes to C
GA immediately turns back towards the goal circle, running 1-2
metres in front of it
As GA is moving positioning, WA sprints around the defender,
down along the side line curving towards the centre of the 3 rd
- C passes to GA
- GA can pass back to either WA or C and then receive the ball again
(moving to get free of defender)
- Re-starts from GK
- Progression: once completed successfully 2 times, the drill will be run
through another 2 times, this time with the GS taking a shot
NOTE: the next player is to begin the drill once the person in front has
completed the first set of cones
Drill 4 Fitness: repeated drill 2
DRINK BREAK
Drill 5: 4 times no failure, progression: drill ends once 2 consecutive shots are
successful
- C begins with ball in centre circle
WA sprints from centre of transverse line, in front of WD
diagonally right, fakes and changes direction until to the left of
the centre circle
- C passes to WA
GA runs in front and around of defender (circular) along the side
line, turning into the centre of the 3rd
- WA passes to GA (shoulder pass)
C runs across to side line, then turns and runs into the attacking
3rd beside the goal circle
WA runs at slight diagonal into the attacking 3 rd, opposite C
- GA passes to either C or WA
GA runs into the goal circle to assist GS
- C/WA passes to GS
- GS bounces off to GA (move to new position to make break/ reposition to
shoot)
- GS has shot on goal
- Progression: defender is added
Must now shot two consecutive successful shots as to finish the
drill
Drill 6 Fitness: Repeated drill 2
DRINK BREAK
Cool Down
- Slow recovery slow to half way
Dynamic stretches to 1st transverse line and back to baseline:
- Walking toe touches
- Open gate (slow pace)
- Close ate (slow pace)
- Heel kicks
Static stretches:
- Any muscle group with tightness or pain according to individual
- Shake out arms and legs

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