Selected Design
I have designed this session according to the required fitness components and skills to be developed in week three of the competitive phase. These aspects include:
Maintaining:
- anaerobic and aerobic endurance
- strength
- flexibility
Further Developing:
- speed
- skill
- stimulate competition strategies
To facilitate these components I have selected the training method of Intermediate-Interval training. It consists of 90% direct sport-specific activity with 10% of the session on general conditioning. The session is low volume, with a medium to high intensity. I have chosen this method as it will best develop the players' anaerobic system (focus on lactic acid threshold) while maintaining the developed fitness components. This is completed by having regular periods of rest to allow the ATP and PC to be replenished and to break down the built up lactic acid. Using regular periods of rest during the medium to high intensity drills will maintain the use of the anaerobic systems, resting before the transition into the aerobic system.
The fitness components have been included throughout the drills, and is specifically developed through the "fitness drill", which occurs three times throughout the session, forcing the players to exceed their anaerobic threshold as well as building muscle-memory on the skills.
I have included three separate drills which simulate a netball game. One being small-sided game play and the two remaining being specific game play tactics, developing game-play skills (body:court positioning, passing, decision making, communication), fitness components and preparing the athletes for the oncoming stress and anxiety of the competitions.
The session incorporates the principles of training, with the focus on specificity. This is used in the fitness drill and game-play drills.
This method of training is the best form to facilitate the needs of week three in the competition phase.
Maintaining:
- anaerobic and aerobic endurance
- strength
- flexibility
Further Developing:
- speed
- skill
- stimulate competition strategies
To facilitate these components I have selected the training method of Intermediate-Interval training. It consists of 90% direct sport-specific activity with 10% of the session on general conditioning. The session is low volume, with a medium to high intensity. I have chosen this method as it will best develop the players' anaerobic system (focus on lactic acid threshold) while maintaining the developed fitness components. This is completed by having regular periods of rest to allow the ATP and PC to be replenished and to break down the built up lactic acid. Using regular periods of rest during the medium to high intensity drills will maintain the use of the anaerobic systems, resting before the transition into the aerobic system.
The fitness components have been included throughout the drills, and is specifically developed through the "fitness drill", which occurs three times throughout the session, forcing the players to exceed their anaerobic threshold as well as building muscle-memory on the skills.
I have included three separate drills which simulate a netball game. One being small-sided game play and the two remaining being specific game play tactics, developing game-play skills (body:court positioning, passing, decision making, communication), fitness components and preparing the athletes for the oncoming stress and anxiety of the competitions.
The session incorporates the principles of training, with the focus on specificity. This is used in the fitness drill and game-play drills.
This method of training is the best form to facilitate the needs of week three in the competition phase.
The Training Plan
Warm Up
- 2nd in, in, out - 3rd Side hops, jumping either side of ladder run with foot in - 4th two feet in
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Drill One
This drill is to run continuously for 3 minutes, set area is one third:
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Drill Two: Fitness Exercise
Exercise runs for 1 minute.
The aim is to complete as many sets as possible within this time, using small quick steps and speed at maximum intensity
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Drill ThreeTo be completed 5 times no failure, progression is added after 2nd completed run-through by adding a shot at the end (GS)
- WD runs from defending 3rd into centre 3rd beside the centre circle
- WA runs diagonally across transverse line and fake steps, changing direction towards the centre
- As GA is moving positioning, WA sprints around the defender, down along the side line curving towards the centre of the 3rd
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Drill Four: "Drill 2 Fitness Exercise"Exercise runs for 1 minute.
The aim is to complete as many sets as possible within this time, using small quick steps and speed at maximum intensity
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Drill FiveCompleted for 4 times no failure, progression: drill ends once 2 consecutive shots are successful
- WA runs at slight diagonal into the attacking 3rd, opposite C
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Drill 6: "Drill 2 Fitness Exercise"Exercise runs for 1 minute.
The aim is to complete as many sets as possible within this time, using small quick steps and speed at maximum intensity
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