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Netball: W-Shape Running

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Jo, Netball Coach

DESCRIPTION

Cones are set out in a W shape.

Players start line up and run one after the other.

Once the first player has reached the first cone the second player starts.

COACHING POINTS

Once players reach the last cone they can then jog back to the start - this is their recovery time.

When they arrive at the first cone they should set off immediately.

Repeat three times.

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OFTEN USED WITH...

Workers in a Square:

Split your group into 8s (2 balls are needed for this pass and move exercise).

The balls start on opposite corners and are passed clockwise. Each worker, after having passed the ball, swaps places with the player across the square that passed the ball at the same time.

Warm ups

Varied Running - Up and Down the court:

Simple jogging x 4 lengths
Jog backwards x 2 lengths
Switch jogging, switching between forward & sideways facing x 2 lengths
Jog, grapevine technique x 2 lengths
Jog, Zig-zag running - two steps right, two steps left x 2 lengths
Static squats - keep heels on ground, knees over feet x 10 on each leg
Static toe rolls - Up onto toes, rock back onto heels x 20
Zig zag at a faster pace - cut out the squeaky shoe noise, so running and not sliding x 2 lengths
Slow walking lunges - 5 to the right, 5 to the left - Head up, keep steady, keep in line, back straight
Static side lunges - 5 to the right, 5 to the left - feet parallel

Warm ups

Warm-up: Jogging with Rules:

Jogging around the court for 10 minutes, depending on facilities available possibly with some music playing.

After 5 minutes of gentle jogging introduce some rules (see notes).

Warm ups

Triangle Tag:

In groups of 4. Three players hold hands, with the fourth player being made the tagger. The fourth player (green player 1) has to try and tag a named member of the triangle (in this case player 1).

Warm ups

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