What training do netball players do?
To make it through each quarter, and the entire game, a netball player needs a high level of aerobic fitness. Interval training, speed training, circuit training and drills can help a netball player improve both cardiovascular fitness and game-specific skills.
What is the best training method for netball?
The quickest and best way to get fit for netball is by using a combination of lifting weights and Fartlek/interval training. Netball is a very stop and start sport so there is little point training by running at the same speed for 30 minutes as you would never run at the same speed for 30 minutes in a netball game.
How do you train for netball fitness?
SIMPLE STRENGTH EXERCISES FOR EACH SESSION
- 10 x lunges each leg.
- 2 x 10 double-leg squat jumps or 2 x 10 bodyweight squats.
- 3 x 10-20 pushups.
- 30secs-1min plank.
- 10 x lateral bounding each leg.
- 3 x 15-30 crunches.
- 2 x 10 burpees.
How do you train like an elite netball player?
Training considerations for netball players: Conditioning should focus on a range of intensities between 70-100% of your max speed, with rest periods between 1-4 times as long as run (higher rest for more intense efforts. 2-5 sets of 4-12 reps up to 20 metres in length is a good place to start.
Why is strength training good for netball?
Completing a structured strength training program can help to reduce the risk of the injuries from occurring. To help decrease your risk of injury but also improve your performance on the court we have come up with a list of our top 5 exercises for netball.
What are examples of interval training?
You can perform intervals walking, running, biking or swimming. Or you can work out on an elliptical trainer, treadmill or exercise bike. Interval training can also include body-weight exercises, such as jumping jacks, squats and lunges.
Why is interval training good for netball?
Long interval training is very beneficial for improving aerobic fitness and it builds endurance faster than long durance cardio. This form of training improves power and speed, enabling netball players to specifically improve their ability to break away from players and perform the short, powerful movements required.
How often do netball players train?
The frequency of training should be anything from 3 to 5 times per week for improvement and 1 to 3 times per week for maintenance.
What are hypertrophy exercises?
A hypertrophy workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. An example of this is 3-5 sets of 6-12 repetitions, performing the barbell chest press at 75-85% of the one repetition maximum (1RM) with a rest period of 1-2 minutes.
What muscles are needed for Netball?
The major muscles used in netball include:
- The muscles in the legs; the quadriceps, hamstrings, and the muscles in the calves (especially when jumping), the gastrocnemius and soleus.
- The muscles of the hips; the adductors, abductors, and gluteals.