Session Three...includes space awareness and timing drills

09/10/2019

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

Full Court

Start at #1, sprint to #2, turn at #2, sprint to #1, turn at #1, sprint to #2, turn at #2, sprint to #3.

Recovery walk back to #1 repeat x3

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.

Attacking - Space Awareness and Timing: Space awareness on court is important as we are generating the ability to recognise space on court so not all players are in one area at the same time. Make sure we maintain court balance using width and depth. If you don't receive the ball, clear out of the area for another team mate, or alternatively re-offer.

2 ball starting in the corner (players 1 & 6), Set up in a square and number the players 1-6. The balls will go clockwise around the square

Once the ball has been passed to the player next in the square (1-2, 6-7), they are the sprint and switch positions with the player opposite, For example 1 will pass to 2 and 6 will pass to 7 and then 1 and 6 will sprint across the square and swap positions and this will carry on around the square.

Players will need to time their passes to make sure all players have time to get their new positions. Players need to be aware of the movement in the square. Once completed work back the other way

1 ball per group, 4 per group

Two attackers are to stand one in front of other with a thrower standing in front of them and then another attacker about 10 steps behind the two attackers.

T throws ball up to themselves, both A's split in opposite directions. One A will receive the ball (t to choose), other A will change direction and drive back to the space that has been created and receive the ball.

A2 who is at the back has been executing a prelim move by driving non ball side while the play in front of them was happening. As the A in front of them receives the ball A2 is to drive ball side into the space and receive the pass and they then come the thrower.

Once the groups have gone through the drill about six times (rotating the attacking positions) the drill can be moved into a full court drill, lining attackers up down the court.

1 ball per group, 4 per group, in the same position as the above drill.

T throws ball up to themselves, both A's split in opposite directions and going a little bit wider. A2 (who has been executing prelim moves) will drive up the middle into the space that has been created and receive the pass.

Both As that have split will drive into the space that has been created from A2. One A will receive a short pass and the other A will keep driving long to receive a pass. This player will then become the thrower.

Once the groups have gone through the drill about six times (rotating the attacking positions) the drill can be moved into a full court drill, lining attackers up down the court

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