Session Two....Includes: Fitness, ball skills, group drills working on passing and timing

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.
• In pairs, work the ball up and down the court: Player running onto the ball (running forward) is to receive the pass. Player running backwards is the passer. Start with chest passes (up & back), Lob (up and back: Person running onto the ball is to give a chest pass back), Bounce pass (up and back: Person running onto the ball is to chest pass back)

GROUP DRILLS

Passing & Timing: 1 ball, team, centre third

• P1 to start in goal third, on transverse line with the ball
• W1 starts in the left corner (W3 in right corner, W2 opposite W1, W4 opposite W3)(remaining players even themselves out in the corners)
• Players are to follow the ball and move to the line where they threw the ball too
• W1 drives out a receives on an angle to the middle of the court and receives a shoulder pass from P1
• W2 drives to the middle of the court and receives a quick chest pass from W1
• W3 to drive along the transverse line and receive a shoulder pass on extension from W2
• W4 to drive to the middle of the court, then a quick change of direction to receive a lob pass into the space from W3.
• Drill is to continue on and flow through
• Really concentrating on timing and not leading to early or too late - if the leads aren't timed properly then there will not be any flow with the drill
• Passes need to be direct and on extension and into the space
• This drill is to be done with a high work rate

Passing & timing - Triangle drill this is also a great warm up drill for a game 1 ball, team, triangle - 3 throwers (alternate)

• 3 throwers to start in a triangle
• Workers to start in two lines
• W1 starts with the ball
• W1 passes to T1, once thrown W1 will drive around T1
• W2 drives straight and receives from T1
• W2 passes to T2, once thrown W2 drives straight and around T2
• W1 will roll around T1 and drive into the middle to receive ball from T2
• W1 passes to T2, once thrown W1 will drive around T3
• W2 will roll around T2 and drive into the middle and receive ball from T3
• W1 will roll around T3 and back to the end of the line
• W2 will pass to the next worker in the line
• W2 will go to the end of the line
• Drill to continue through

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