Session Four ...includes ball skills and team drills

01/24/2020

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

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.
1 handed passes, out to the side - 30 seconds on L & 30 seconds on R
Catch with one hand, steady, return pass
Shoulder passes, high release, not 2 handed
2 handed passes, out to the side - 30 seconds on L & 30 seconds on R
Catch the ball with two hands
steady and return the pass

Group of 3, 1 ball

2 throwers, 1 worker- Start in triangle

Worker to drive on an angle and receive from OPPOSITE side

Quick shoulder pass to thrower in front

Worker to drive backwards, push off and drive on an angle

Repeat 30 seconds each worker

Repeat again and include:

Person that has the ball is in control
Person with the ball will say go When worker is running backwards
When go is heard, worker to react & Drive on angle & receive ball

repeat 30 seconds each worker

Group of 3, 2 balls

Worker to work L&R, outside foot, return pass - 30 seconds on each pass

Start in triangle with throwers both with a ball

Chest
Lobb (15 seconds on L side, 15 seconds on R side)
Bounce - drive in, pick up, pull in, return ball, no flicking, get it quick
Low ball (on one side), high ball (one side) change over at 15 seconds

H Drill

Team drill, 2 balls (balls to start on the same side)

Four even groups, in four lines two groups facing each other
Two lines on the right side will shoulder pass the ball in a DIAGONAL line
Two lines on the left side will chest pass to the line directly OPPOSITE them
Once players have passed the ball they are to move quickly to the end of the line that is OPPOSITE them
Lots of talking and direction
Start slow to get the drill running, then speed it up.
Change direction of passes once confident with drill (left side now shoulder pass diagonal, right side chest pass)

Four Corners

Team drill, 2 balls

Even lines in a diamond set up
Balls are to start opposite each other
Two players that are opposite each other without a ball will drive out and received a shoulder pass from the throwers on their right
Players that received the ball will then pass to the player directly in front of them and move to end of that line
Players that (now) don't have the ball will drive out and receive the ball from the throwers on their right and pass to the players directly in front of them and move to the end of that line.
Repeat process and change from receiving from right, to receiving from left. Can also change the type of pass ( lobb, bounce etc)

PROGRESSION FROM FOUR CORNERS

When the worker drives out and receives the ball, they will turn and pass the ball back to the next player in the line they just came from
This player will then drop the ball, the worker will drive in and pick the ball up and pass it back to the player they received the first pass from
Worker will then drive and receive a lobb from the thrower
Worker will then pass the ball to the player in the line directly in front of them and move to the end of the line

Interceptor

Team drill, 1 ball
Two even lines next to each other
One player out front opposite one of the lines, facing the line
Line without a player out in front of them starts with the ball
'B' drives straight out calling for the ball, 'A' to shoulder pass the ball
'X' will drive across and 'intercept' the ball and then pass to the line where 'B' came from and then move to the end of that line
'A' drives straight out calling for the ball, 'D' to shoulder pass the ball
'B' will drive across and 'intercept' the ball
Once players are confident with the drill, change the pace
Repeat this process and change up the passes (bounce, lobb etc)

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.