DATE: 13/5

VENUE: Downlands College

NUMBER IN GROUP: 3
VOLUME: Low
INTENSITY: High
TYPE OF TRAINING: Interval Training

GOALS:
1. To improve the fitness components of speed/reaction, agility and co-ordination
2. To develop the ATP-PC energy system
3. To increase the athletes' abilities to acknowledge and respond to what is happening around them. I.e.
match awareness
Equipment:
-

Multiple netballs
4 cones
Full court

Warm up:
-

Run to half way and back 3 times

Hip flexes
High knees to the third line and jog back
Butt kicks half way and jog back
Lunges half way through third with back twist
Sumo squats the rest of the way
High skips
Grapevine

Dynamic and static stretching

Reaction balls speed
-

In a squat
Fast feet

DRILL ONE
1.

Find a partner and one ball

2.
Perform 10 quick chest passes between each other. The person facing backwards jogs backwards to
the transverse line while the other person sprints past them to the half way and then back.
3.

Do this three times and then swap over and repeat twice.

DRILL TWO
1.

The worker begins at the start marker

2.
The first movement is a sprint towards passer A, where the worker will receive a pass, and then pass
straight back to passer A.
3.
The worker will then perform a clearing run, (to allow the next worker to run through to passer A)
and run towards passer B to receive a second pass which is returned straight away
4.
The final movement involves the worker turning hard and sprinting towards passer C to receive a
final pass which is once again passed straight back

5.
This drill will involve everyone moving at the same time. For example, as soon as the first worker
begins their clearing run, the next worker will run through and perform the same actions as the first worker
following them and so on.
6.

Work for 45 seconds, then 30 second rest. Do this 4 times.

DRILL THREE
1.

In partners with one ball

2.

One person is the worker, the other is the thrower

3.
The worker will perform a series of movements as followed: Double dodge, long ball, short ball,
touch the ball, drop ball, high ball, run around player and receive a lob on the run back.
4.

4 x 2 reps

DRILL FOUR
1.

All players stand around the goal circle with one worker in the middle

2.

Two balls are required

3.
Players on the outside start with the balls. The first player passes it the worker who passes back to
anyone standing around the circle. As soon as worker has released the ball, the second ball is thrown
towards to the worker. The worker has to respond to where the ball is coming from, catch it and release it
to someone around the circle. The first ball is then thrown again immediately after release and the drill
continues this way.
Warm down
-

Slow jog to half way and back

Slow walk to half way

Walk back while doing stretches