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Teddington Swans Netball Club
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Fitness for Netball
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Keep your body in shape for a top Netball Performance
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Core Stability
What
is it?
The Core is your trunk, which includes the following muscles, your abdominals (Stomach muscles)
and back muscles.
Core Stability is the strength of the supporting muscles of your lumbar region during dynamic
movements. The Lumbar Spine is the lower back and the supporting muscles are mostly deep including the pelvic floor
and transverse abdominals.
Why?
Core
Stability is used in balancing and jumping especially whilst under pressure from the defence/opposition.
This can
help with
Shooters who are stood on one foot,
Defence leaning or jumping to defend a shot in the circle
keeping the 3ft distance.
Any player leaning off court to prevent a ball going out of court and into the oppositions
posession.
Cathing a ball in the air and turnign in the air while under pressure from defence.
How do I Train?
Sit ups
Leg raises
Netball specific exercises (practising the above)
Exercises on wobble boards
Weights
stood on one leg
Lunge with a twist holding a medicine ball
(Instructions on these exercises are on their
way...!)
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Plyometrics
What is it?
A method of training explosive
speed and/or strength which is descibed as power
It uses a variety of exercises that use power to maximise this
fitness component,
Why?
Power or explosive energy in speed or strength is necessary for jumping high, sprinting fast, dodging to get free
or changing direction quickly to make an interception.
How do I train?
Jumping onto and off steps/box jumping for example using an aerobics step
Jumping over a row of low hurdles
Throwing a weighted ball
Using resistance during a jumping or sprinting
exercise
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Endurance
What
is it?
There are different types of endurance:
Stamina which is cardiovascular or aerobic endurance,
this is the type of endurance a marathon runner would need
Speed Endurance, which you would need to be able to
sustain a speed and repeatedly sprint over a period of time (i.e in Netball) this would also include anaerobic endurance,
being able to use the anearobic energy system efficiently
Muscular Endurance, using strength repeatedly over a
period of time, for example rugby players in tackle after tackle
Why?
The main reason for Netball players is to be able to keep
a sustained performance throughout the whole match right to the final whistle, this means you can keep up with and hopefully
outperform your opposition continually throughout the match.
Different positions in the team require varying degrees/types
of endurance:
Shooters and Circle Defence require the ablilty to sprint and jump in short sharp bursts repeatedly
over a prolonged period and the intensity is very high. This type of endurance is mainly speed/muscular and also anaerobic
and uses the ATP PC energy system.
Centre Court Players require more cardiovascular endurance than the circle
players as they cover more distance during a game but this needs to be mixed with short sharp bursts of speed.
How
do I train ?
To train cardiovascular endurance which all Netball players need in order to keep enough
oxygen flowing to the muscles throughout a match then running is the best training session..... Sorry !
To improve
your cardiovascular endurance fitness you can start with a 20 minute run and build it up, but try and keep running the whole
way even if you have to slow down.
This needs to be mixed wth speed training or your explosive energy will suffer.
Please come back soon for sample training sessions for fitness of Netball Players.
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Please ensure you consult a doctor before undertaking any new exercise regime
Teddington Swans Netball Club, contact us at mbrooks@lampton.hounslow.sch.uk
if you are interested in coming along.
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