Formation: Triangle of cones three metres apart.
Start from one corner and work around the outside of the cones.
Sprint - 10 secs - jog 30 secs
Slide (side step) - 10 secs - jog 30 secs
Repeat several times covering the same distance with each repeat.
Coaching points: Eyes up, quick changes of movement at cones, push hard with the legs as you change direction.
Coaching points: Body balance, keep knees bent, back straight, eyes up, small quick steps.
Formation: Square Pattern of cones 3 metres apart. Start in middle of square. Design a pattern of movement which incorporates short sharp movements to each cones in turn, always recovering to the centre of the square. For example: sprint to left forward cone and back to starting point; sprint to cone behind and right. Use high intensity movement for 10 secs, jog 30 secs. Repeat several times.
Coaching Points: Keep movements sharp. Body low stance. Head up and focus eyes on a central point.
Introduce ball throwing
All the practices in the Individual Activities section can be repeated using a ball thrown by a partner to the moving player, at various times during the activity.
Coaching points: Focus eyes on each other. Use a variety of passes.
Movement reaction practice
Players face each other about 2 metres apart. Player A works at various foot movements, e.g. hop one leg, jump up and down, slide left and right a few steps, various jumps using various foot patterns and pivots etc. Player B tries to quickly copy partner's movements. Exchange the lead.
Coaching points: Focus eyes on each other. React quickly without dropping focus to feet level.
Signal reaction practice
Player A stands still facing player B, 3 metres apart. Player B sprints
around partner without contacting and responds to the call of Player A,
for example, slide, change direction, sprint, turn left etc.,
Work high intensity 10 secs, jog 30 seconds. Repeat several times, then change places with your partner.
Coaching points: Body positioning, speed changes and focus.
Speed practices in competition with another player.
Place cones 3 metres apart on the side lines of a netball court or similar space. Players stand with a partner in the middle of the court, opposite the cones. On a signal the players sprint to the opposite sides of the court slide around the cone, sprint to the other side, slide around the cone and sprint back to the starting position. Repeat several times.
Coaching points: Body positioning - should be low around the cones. Good arm pumping in the sprint run, fairly still when sliding. Keep feet moving sharply.
More footwork drills can be found in Netball at a Glance and Fit & Skilful Bk 1, obtainable from Network Coaching International email@example.com (in the UK)or firstname.lastname@example.org (in Australia).