Session One...Includes: fitness, ball skills, group drills working on reaction &timing, fake passes, prelim moves, split and reoffer

WARM-UP: KNEE Program: Even out a long opposite side lines, split evenly facing each other, (adjust any of the warm-ups to how you would like and refer to the KNEE Program website it the Warm-up section in this blog!) Please ensure that you are teaching correct technique. There are manuals and videos on the KNEE Program site that will show you how to do the warm-up properly.

• Jog forward to opposite side line, then return backwards x2
• High knees to opposite side line & return x1
• High knee march, swinging opposite arm to opposite leg, to opposite sideline & return x1
• Heal flicks to opposite side line & return x1
• Side step x4 then squat to opposite side line & return (facing the same way) x1
• Forward and backward shuffle over the line, head up, eyes forward x10 leading with Left then sprint to opposite sideline
• Forward and backward shuffle over the line, head up, eyes forward x10 leading with Right then sprint to opposite sideline
• Lateral Shuffle, 2 steps forward, 1 step left, 1 step right, head up, eyes up, to opposite sideline & return doing backwards (2 steps backwards, 1 step right, 1 step left) x1
• Forward bound, all the way through to opposite sideline & return x1
• Walking lunge -dropping knee down with no step in between to halfway, Change to Walking lunge - straight leg (keep back leg straight) with no step in between and through to opposite sideline x1
• Walking forward, place foot flat on ground and bend back leg slightly, bend down and sweep arms back and forth, take two steps and repeat to halfway, continue doing same stretch but pointed the toe of straight leg up, take two steps and repeat through to opposite sideline x1
• Bring leg up onto knee and squat down, hold for 3 seconds and balance, take two steps and repeat to halfway, change to pulling your leg behind and to bottom and hold - while going up onto your toe and putting up your opposite arm, take two steps out and repeat to opposite sideline x1
• Stationary Squats, feet shoulder width apart, bend through hips and knees, make sure knees do not go over toes, sit backwards x12
• Jump & land single leg - Jump onto single leg with knee bent, straighten knee and then put leg down, step back & repeat x6 each leg
• Jump & land double leg - Jump onto double leg, step back & repeat x6
• Fast feet and accelerate, decelerate at half way and to the other line x2
• Fast feet and sprint to half way, change direction and back to line, when changing direction make sure hips are facing the way you want to go, turning quickly and taking off when body isn't straight can cause knee injuries. X2

Jog length of court x2

Fast feet on base line, sprint length of court x1

BALL SKILLS: Pair work, 1 ball: (adjust amount of passes to your age group - 50 is good for 15's and higher (also depending on skill level and you can increase this during the season)

• Chest passes - 50
• Shoulder passes - 25 (L&R) (keep the ball high)
• Bounce passes - 10 (L&R) (get the pass low, it is not to be hip height, open out, don't step across the body)
• Overhead pass - 20 aiming for above your partners head
• Lob - 5 on L, 5 on R 1 player to run in and touch the ball facing L/R and go back for a lob, don't run backward, run on the side and pull the ball in.

GROUP DRILLS

Groups of three, 2 balls

• 2 Throwers, 1 worker
• Worker to start with fast feet
• Throwers are to alternate surprise passes to the thrower: Chest, drop ball, lob, shoulder pass
• Worker is to react quickly to the pass, grab the pass with two hands and control the return pass
• 6 passes for each worker, then change

Groups of two, 1 ball, 1 cone

• 1 thrower, 1 worker
• Worker drives around cone and receives a shoulder pass from thrower
• Worker returns a controlled shoulder pass to the thrower
• Worker then drives on an angle in front of the thrower where they fake a pass, worker changes direction and goes back for a lob and returns a controlled pass back to thrower
• Repeat 6 passes for each worker
• PROGRESSION: Move into a group of four and add a defender on the worker
• Repeat 6 passes for each worker

Groups of four, 1 ball

• 2 throwers, 2 workers
• 1st thrower to stand halfway in the third and starts with the ball
• 2 workers standing next to each other on the transverse line
• 2nd thrower to stand halfway in the next third
• Thrower throws ball to self
• Workers are to split in opposite directions and on an angle
• Thrower to pass to one of the workers
• The worker that does not get the ball will then change direction and drive back to the direction they started (gaining depth) and pass to the 2nd thrower
• Workers come back together on the line and repeat for 5 passes then rotate players

PROGRESSION:

• Repeat the above drill until the first work receives the ball
• After the W1 receives the ball, W2 (worker who doesn't have the ball) will clear out and create space for the T2 (who has done a prelim move) to drive up and receive the ball from W1.
• ·T2 turns and faces down court, where W2 has driven for a lob into the space. Repeat 5 passes and then swap players
• PROGRESSION: add defenders on the split 
  

GAME

Work for a 15 minute quarter, if you have more time you can do two 15 minute quarters.

I like my players to work for 15 minutes as it replicates a Netball quarter. 

When doing game play, make sure the players are focusing on the skills just worked on, stop the game and correct technique and set plays etc.