A presentation delivered at a Netball North Leadership Camp at Waitangi on 27 Apr 2011.

1. STRENGTH & CONDITIONING TRAINING for netball Jon Renes

2. Overview The “S’s” of sport HP model Benchmarking Training/Performance Goals ‘The Big Picture’ Program ‘design’ www.fitnessplushealthclub.net.nz

3. THE FIVE “S’s” OF SPORT Skill Speed Suppleness Strength Stamina www.fitnessplushealthclub.net.nz

4. THE FIVE “S’s” OF SPORT Skill - Technical - Tactical www.fitnessplushealthclub.net.nz

5. THE FIVE “S’s” OF SPORT Speed - Straight Line - Agility - ‘Sport Speed’ - Repeated Speed - Swim - Bike - ‘Reaction’  Technical/Tactical www.fitnessplushealthclub.net.nz

6. THE FIVE “S’s” OF SPORT Suppleness - Flexibility - ‘Clinical’ e.g. Sit and Reach - Mobility - Specific/Relative to Sport e.g. netballer vs. gymnast - Most athletes mobile (flexible) enough except where chronic injury necessitates clinical evaluation and intervention www.fitnessplushealthclub.net.nz

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9. THE FIVE “S’s” OF SPORT Strength - Maximum Strength - Power - Strength Endurance - ‘Sport Strength’ - Bike - Run www.fitnessplushealthclub.net.nz

10. THE FIVE “S’s” OF SPORT Stamina - Aerobic Endurance  Fitness www.fitnessplushealthclub.net.nz

11. THE MOST IMPORTANT ‘S’? From a conditioning perspective Stamina – Fitness Fitness Fitness Fitness ‘No lungs, no legs’ As fast/strong/skillful in the last minute of the last ¼ as in the first minute of the first ¼ www.fitnessplushealthclub.net.nz

12. Conditioning for Netball complex . . . . . . not enough to say “I need to be faster” or “I need to be stronger” Benchmarking - Critical for the sub elite/elite performer www.fitnessplushealthclub.net.nz

13. MATURATION HIGH PERFORMANCE JUNIOR < 18yo SPECIALISED ‘CHILDHOOD’ MULTILATERAL www.fitnessplushealthclub.net.nz

14. ELITE HIGH PERFORMANCE SUB ELITE regional/national representative SPECIALISED ‘CHILDHOOD’ MULTILATERAL www.fitnessplushealthclub.net.nz

15. Benchmarking Beep, YoYo Time Trialling – 1.5km, 3km Specific session(s) within program Once baseline established set performance goals to = or ↑  program/system  reference/monitor over time www.fitnessplushealthclub.net.nz

16. Benchmarking – Elite www.fitnessplushealthclub.net.nz

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19. Performance Goals When to ↑/when to = ? ↑ - off-season/early pre-season = - late pre-season/in-season www.fitnessplushealthclub.net.nz

20. Performance Goals How much/how often? www.fitnessplushealthclub.net.nz

21. Performance Goals How much/how often? www.fitnessplushealthclub.net.nz

22. SPECIFICITY Training which matches the biomechanics, energy system use, and psychological factors of an intended competitive performance Dominant training mode should mirror competitive performance i.e. if sport involves running then primary supplementary training should be running www.fitnessplushealthclub.net.nz

23. The FITT Principle in relation to Fitness for Netball www.fitnessplushealthclub.net.nz

24. Short Interval ‘Beep’ Sessions L 6-7 3x4x1min:1min r3min (10x20m = 1min) L 8-10 3x4x1min:1min r3min (11x20m = 1min) L 11-12 3x4x1min:1min r3min (12x20m = 1min) 4x3x, 4x4x, 5x4x, 4x5x etc 1min:45sec www.fitnessplushealthclub.net.nz

26. The process of training - Develop capacity for volume - Discover what works and what doesn’t - Establish tolerance and recuperative levels - Develop competency in specialist conditioning modalities: Olympic Lifts, Plyometrics, Core Conditioning, Prehab www.fitnessplushealthclub.net.nz

28. 10-14 sessions per week – includes sport trainings/gamesCombine sessions Sport training, games, ‘touch’ do not count as training sessions - ‘loading’ not progressive or consistent Need to plan/program www.fitnessplushealthclub.net.nz

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30. Develop plan (4 weeks) in advance Enter ‘high priority’ sessions first with ‘harder’ sessions scheduled for earlier in the week In-season add trainings, games, and individual skill sessions www.fitnessplushealthclub.net.nz

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33. 12x sessions www.fitnessplushealthclub.net.nz

34. Program in 4 week blocks Review Program weekly and adjust if necessary Review block in last week and use ‘findings’, ‘life schedule’, and competition/training schedule to assist in planning next block 10 years/10,000 hours . . . . www.fitnessplushealthclub.net.nz

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36. “A systematic approach to training is one of the key factors in becoming a successful athlete” (Greg LeMond) “The idea that the harder you work the better you’ll be is garbage. The greatest improvement is made by the athlete who works most intelligently” (Bill Bowerman) www.fitnessplushealthclub.net.nz

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