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Fitness and agility drills

Welcome to the Netball Resources site's collection of drills and related coaching materials!
If you have a drill you would like to contribute, please see the submission page
. Before using any drills on this site, please read the Disclaimer.

Site sponsored by Netballzone UK - the UK`s leading Netball clothing & equipment specialists!
Please visit our online store at www.netballzoneuk.com or email nzuk100@aol.com - TEL: 01422 341036

Contents:

Footwork" Know How" for Netball
A complete sample session kindly contributed by Pam Barham of Network Coaching International!
Star runs
Speed/agility drill
Reaction drill
Group/individual reaction drill
Awareness drill
6 player agility/awareness drill
Court zig zag!
Multi-movement drill
Reflex Testing
Warmup/Reaction drill - with penalties!
Shuttle Run
More like mini-circuit training!

Star runs

Set out four cones on the perimiter of a 3-4 metre diameter circle and call them 1,2,3,4 (or North, South, East, West, or left, right, back front). A player stands in the middle and on command runs around each of the destinations but must face forwards. The player must have "fast feet" to start (pit-a-pat) and work as fast as they can. On GO the player uses fast feet and rounds the cone head up and eyes forward (open, closed defence) then return to centre to begin again.

from Col Evans
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Reaction drill

This drill is intended as a large group drill, but can also be used with small groups or individuals.

All participants space out in one goal third (c.2m from each other in all directions) and stand facing the coach, who stands in the centre circle with a ball. On command, all participants start "fast feet" on the spot and watch the ball. Coach then moves the ball and all players must react, moving body and stretching arms in the same direction as the ball.

Progression:

Coaching points:

from Andy Dawson
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Awareness drill

Six players 3 attacking, 3 defending in 1 third of the court with 1 ball.
Pass quickly and accurately in turn to each player not passing back to the player which you received the pass from.
Coaching points: watch for speed agility and accuracy and footwork.
When the ball gets intercepted by the defenders they then become the attackers and vice versa. Progression: Introduce another ball, then nominate one player with a ball to throw first, this player then throws to the player without the ball and the one who has just released the ball then gets free to catch the ball from the second thrower, who then gets free to catch the ball off the other player with the ball. When itís intercepted or thrown out of the third it goes to the defending players.

This tends to improve awareness and agility to release the ball then have it straight back again, keeping their minds active at all times.

from Dave Hulme
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Court Zig Zag!

Players start in a line on thebottom corner of the court. They follow one person round, approximately 1-2m apar. You sprint along the baseline, run concentrating with knee up diagonally to the first third line, kick your ankles back along that line, sidestep diagonally to the second third corner, jog backwards along this line, jog diagonally to the back corner, dodge along the baseline and sprint at three quarter pace diagonally across court to the sarting position. Repeat again (optional).

Variations: Vary what you do, include jumps, hops, more sprints, weaving etc.

from the Watherstones
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Reflex Testing

Resources: Enough balls for each pair of players.

Drill description:

Coaching points: Variations: Progression:

From Kate Chandler - University Netball, Darwin, Australia
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Shuttle Run

Resources: 1 Netball Court

Drill Description:

Coaching Points: Variations: Progression:

From Kate Chandler - University Netball, Darwin, Australia
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These pages created and maintained by Andy Dawson with the help of many contributors as a service to the netballing community.

Site sponsored by Netballzone UK - the UK`s leading Netball clothing & equipment specialists!
Please visit our online store at www.netballzoneuk.com or email nzuk100@aol.com - TEL: 01422 341036