Session Five...includes fitness circuit, ball skills, front cutting

02/11/2020

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

Fitness

Circuit - 45 second work, 15 seconds rest: Three times through

Station 1. Leg Burn
Partnered, fast feet, get low, passing the ball
Station 2. Drive on & clear
Station 3. Push ups & Ball Taps
Partnered work out, push up then tap ball back and forth
Station 4. Sprints
10m apart, sprint up and back, touching cones

Attacking - front cut to drive and depth

A front cut is to drive in front of the defender to receive a pass. Either from a straight line of a single dodge one way and cut back into empty space you've created in front of the defender driving forward and gaining depth - Thrower needs to be aware to wait and put the ball in front, forward to where attacker is driving.

Basic Front Cut - Aim to cut towards the centre of the court with drive and adding depth

Group of three, 1 ball

Set up a Thrower standing in line with Worker and defender in front.
Worker drives out and draws the defender away from the ball, then quickly changes direction, pushing off on OUTSIDE foot and cut in front of the Defender.
Worker aims to drive and gain depth down the court (for WA/C this would be to land on the ring.)
Thrower needs to pass the ball up and out in front to allow worker to gain depth

PROGRESSION

Groups of 5

Using two thirds A1 receives pass from T forward of the third line, then passes back to thrower to give and go and receive again.
A1 is to front cut D and drive deep to receive ball on the ring.
A2(GS) to drive out of the ring and drag D(GK)out
A2 to front cut and drive back into the ring to receive ball from A1.
Defenders to begin passive then increase

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.