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Netball: Shuttle Circuits

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DESCRIPTION

Designed to work your players hard - working on their cardiovascular endurance and their plyometric strength

Heel Flicks: Kick your heels up to your bum. Moving at 60% pace.

Side-steps: Face the base line from where you started. Players should side-step across, making sure they do not let their feet touch. Moving at 50% pace.

Star Jumps: Explosive jumps, with wide arms and legs.

Raised Knees: Jog across diagonally, raising knees to a 90 degree angle (can hold out hands to provide a target height). Moving at 60% pace.

Side-steps: Same again, this time facing the other direction. Moving at 50% pace.

Power Jumps: Starting from a crouched position players must jump up, with arms raised above their head.

Twisties: Rotate upper body from one side to the other with your arms while running diagonally across the area. Moving at 40% pace.

Sprint back: Players run back to the start line at 100% speed.

COACHING POINTS

Players wait until the person in front of them has reached the first cone before setting off.

Players continue to work like this for 10 minutes. Depending on the age and fitness levels of your players you might like to extend this time.

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Sprints - Out and Back:

Players must sprint facing forward out around the red cone. After reaching it they should quickly change direction and sprint diagonally back to the blue cone.

Players' heads must always be facing forwards (looking over their shoulder when running backwards).

Repeat several times. Resting time for players is waiting for their team-mates to complete this running drill.

Footwork

Landing Shuttles:

2 Feeders and 1 worker.

The worker receives the ball from one of the feeders and passes it diagonally to the other feeder.
Worker then moves across to receive the ball back from the second feeder.
Repeat.

It's very important that the worker lands on the outside foot every time she catches the ball to be able to step with the other foot towards her next intended pass.

Footwork

Catch pivot and pass relay:

The starting player passes the ball to the player moving towards the ball from the opposite group.

The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot onto their 1st landing foot to pass the ball back the player on the side where they started.

Exercise reverses in the other direction.

Footwork

Pass and Return:

Red player 1 passes the ball to Blue player 1, and then runs forward to receive a return pass from Blue player 1. Red player 1 passes to Blue player 2, receives return pass and then passes the ball to Red player 2, and joins line behind Red player 2.

Passing

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