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Netball: Suicides

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DESCRIPTION

A tough fitness exercise that works your players' speed stamina. Depending on your team's age/ ability you can choose to do the simple course (in blue) or the advanced one (in red).

Players all line up on the baseline and must run out to each line (starting with closest first) and upon reaching it turn back to the baseline and then out the next line.

COACHING POINTS

Players should touch each line with their foot, though if you want to make this tougher still you can instruct them to touch the lines with their hands.

Although this is physically demanding players should try to maintain a high running speed throughout.

Allow adequate resting time afterwards!

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Sprints - Out and Back:

Players must sprint facing forward out around the red cone. After reaching it they should quickly change direction and sprint diagonally back to the blue cone.

Players' heads must always be facing forwards (looking over their shoulder when running backwards).

Repeat several times. Resting time for players is waiting for their team-mates to complete this running drill.

Footwork

Shuttle Circuits:

Designed to work your players hard - working on their cardiovascular endurance and their plyometric strength

Heel Flicks: Kick your heels up to your bum. Moving at 60% pace.

Side-steps: Face the base line from where you started. Players should side-step across, making sure they do not let their feet touch. Moving at 50% pace.

Star Jumps: Explosive jumps, with wide arms and legs.

Raised Knees: Jog across diagonally, raising knees to a 90 degree angle (can hold out hands to provide a target height). Moving at 60% pace.

Side-steps: Same again, this time facing the other direction. Moving at 50% pace.

Power Jumps: Starting from a crouched position players must jump up, with arms raised above their head.

Twisties: Rotate upper body from one side to the other with your arms while running diagonally across the area. Moving at 40% pace.

Sprint back: Players run back to the start line at 100% speed.

Footwork

Side Steps:

Pair your players up, with 1 ball per pair.

The player that is the worker receives 3 passes to the left over an increasing distance, then repeat with 3 passes to the right (worker runs back to centre each time.)

Encourage the worker to try to land on their outside foot.

Passing

Shuttles:

4 players or more. 1 ball.
Blue 1 drives forward to receive the ball from White 1.

Blue 1 lands, turns and feeds to Blue 2, before returning to the back of the blue line.

Blue 2 feeds to White 1 driving on to the ball.

Group practices

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