Strength & Conditioning Training for Netball

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

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  • Coaching science abstracts
  • Strength & Conditioning Training for Netball

    1. 1. STRENGTH & CONDITIONING TRAINING for netball<br />Jon Renes<br />
    2. 2. Overview<br />The “S’s” of sport<br />HP model<br />Benchmarking<br />Training/Performance Goals<br />‘The Big Picture’<br />Program ‘design’<br />www.fitnessplushealthclub.net.nz<br />
    3. 3. THE FIVE “S’s” OF SPORT<br />Skill<br />Speed<br />Suppleness<br />Strength<br />Stamina<br />www.fitnessplushealthclub.net.nz<br />
    4. 4. THE FIVE “S’s” OF SPORT<br />Skill<br /> - Technical<br /> - Tactical<br />www.fitnessplushealthclub.net.nz<br />
    5. 5. THE FIVE “S’s” OF SPORT<br />Speed<br /> - Straight Line<br /> - Agility<br /> - ‘Sport Speed’<br /> - Repeated Speed<br /> - Swim <br /> - Bike<br /> - ‘Reaction’  Technical/Tactical<br />www.fitnessplushealthclub.net.nz<br />
    6. 6. THE FIVE “S’s” OF SPORT<br />Suppleness<br /> - Flexibility<br /> - ‘Clinical’ e.g. Sit and Reach<br /> - Mobility <br /> - Specific/Relative to Sport e.g. netballer vs. <br /> gymnast <br /> - Most athletes mobile (flexible) enough <br /> except where chronic injury necessitates <br /> clinical evaluation and intervention<br />www.fitnessplushealthclub.net.nz<br />
    7. 7. www.fitnessplushealthclub.net.nz<br />
    8. 8. www.fitnessplushealthclub.net.nz<br />
    9. 9. THE FIVE “S’s” OF SPORT<br />Strength<br /> - Maximum Strength<br /> - Power<br /> - Strength Endurance<br /> - ‘Sport Strength’<br /> - Bike<br /> - Run<br />www.fitnessplushealthclub.net.nz<br />
    10. 10. THE FIVE “S’s” OF SPORT<br />Stamina<br /> - Aerobic Endurance  Fitness <br />www.fitnessplushealthclub.net.nz<br />
    11. 11. THE MOST IMPORTANT ‘S’?<br />From a conditioning perspective<br />Stamina – Fitness<br />Fitness<br />Fitness<br />Fitness<br />‘No lungs, no legs’<br />As fast/strong/skillful in the last minute of the last ¼ as in the first minute of the first ¼ <br />www.fitnessplushealthclub.net.nz<br />
    12. 12. Conditioning for Netball complex . . .<br />. . . not enough to say “I need to be faster” or <br /> “I need to be stronger”<br />Benchmarking<br /> - Critical for the sub elite/elite performer<br />www.fitnessplushealthclub.net.nz<br />
    13. 13. MATURATION<br />HIGH PERFORMANCE<br />JUNIOR<br />< 18yo<br />SPECIALISED<br />‘CHILDHOOD’<br />MULTILATERAL<br />www.fitnessplushealthclub.net.nz<br />
    14. 14. ELITE<br />HIGH PERFORMANCE<br />SUB ELITE<br />regional/national<br />representative<br />SPECIALISED<br />‘CHILDHOOD’<br />MULTILATERAL<br />www.fitnessplushealthclub.net.nz<br />
    15. 15. Benchmarking<br />Beep, YoYo<br />Time Trialling – 1.5km, 3km<br />Specific session(s) within program<br />Once baseline established set performance goals to = or ↑ <br />  program/system  reference/monitor over time<br />www.fitnessplushealthclub.net.nz<br />
    16. 16. Benchmarking – Elite<br />www.fitnessplushealthclub.net.nz<br />
    17. 17. www.fitnessplushealthclub.net.nz<br />
    18. 18. www.fitnessplushealthclub.net.nz<br />
    19. 19. Performance Goals<br />When to ↑/when to = ?<br />↑ - off-season/early pre-season<br />= - late pre-season/in-season <br />www.fitnessplushealthclub.net.nz<br />
    20. 20. Performance Goals<br />How much/how often?<br />www.fitnessplushealthclub.net.nz<br />
    21. 21. Performance Goals<br />How much/how often?<br />www.fitnessplushealthclub.net.nz<br />
    22. 22. SPECIFICITY<br />Training which matches the biomechanics, energy system use, and psychological factors of an intended competitive performance<br />Dominant training mode should mirror competitive performance i.e. if sport involves running then primary supplementary training should be running<br />www.fitnessplushealthclub.net.nz<br />
    23. 23. The FITT Principle in relation to Fitness for Netball<br />www.fitnessplushealthclub.net.nz<br />
    24. 24. Short Interval ‘Beep’ Sessions<br />L 6-7<br />3x4x1min:1min r3min (10x20m = 1min)<br />L 8-10<br />3x4x1min:1min r3min (11x20m = 1min)<br />L 11-12<br />3x4x1min:1min r3min (12x20m = 1min)<br />4x3x, 4x4x, 5x4x, 4x5x etc<br />1min:45sec<br />www.fitnessplushealthclub.net.nz<br />
    25. 25. High Performance Training<br /><ul><li>10 years/10,000 hours
    26. 26. The process of training</li></ul> - Develop capacity for volume<br /> - Discover what works and what doesn’t<br /> - Establish tolerance and recuperative levels<br /> - Develop competency in specialist <br /> conditioning modalities: Olympic Lifts, <br /> Plyometrics, Core Conditioning, Prehab<br />www.fitnessplushealthclub.net.nz<br />
    27. 27. High Performance Training<br /><ul><li>‘11 months a year’
    28. 28. 10-14 sessions per week – includes sport trainings/games</li></ul>Combine sessions<br />Sport training, games, ‘touch’ do not count as training sessions<br /> - ‘loading’ not progressive or consistent<br />Need to plan/program<br />www.fitnessplushealthclub.net.nz<br />
    29. 29. www.fitnessplushealthclub.net.nz<br />
    30. 30. Develop plan (4 weeks) in advance<br />Enter ‘high priority’ sessions first with ‘harder’ sessions scheduled for earlier in the week<br />In-season add trainings, games, and individual skill sessions<br />www.fitnessplushealthclub.net.nz<br />
    31. 31. www.fitnessplushealthclub.net.nz<br />
    32. 32. www.fitnessplushealthclub.net.nz<br />
    33. 33. 12x sessions<br />www.fitnessplushealthclub.net.nz<br />
    34. 34. Program in 4 week blocks<br />Review Program weekly and adjust if necessary<br />Review block in last week and use ‘findings’, ‘life schedule’, and competition/training schedule to assist in planning next block<br />10 years/10,000 hours . . . .<br />www.fitnessplushealthclub.net.nz<br />
    35. 35. www.fitnessplushealthclub.net.nz<br />
    36. 36. “A systematic approach to training is one of the key factors in becoming a successful athlete” (Greg LeMond)<br />“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)<br />www.fitnessplushealthclub.net.nz<br />
    37. 37. www.fitnessplushealthclub.net.nz<br />

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