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STRENGTH & CONDITIONING TRAINING for NETBALL Jon Renes

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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Page 1: Strength & Conditioning Training for Netball

STRENGTH & CONDITIONING TRAINING for NETBALL

Jon Renes

Page 2: Strength & Conditioning Training for Netball

www.fitnessplushealthclub.net.nz

Overview

The “S’s” of sport HP model Benchmarking Training/Performance Goals ‘The Big Picture’ Program ‘design’

Page 3: Strength & Conditioning Training for Netball

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THE FIVE “S’s” OF SPORT

Skill Speed Suppleness Strength Stamina

Page 4: Strength & Conditioning Training for Netball

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THE FIVE “S’s” OF SPORT

Skill- Technical- Tactical

Page 5: Strength & Conditioning Training for Netball

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THE FIVE “S’s” OF SPORT

Speed- Straight Line- Agility- ‘Sport Speed’

- Repeated Speed- Swim - Bike- ‘Reaction’ Technical/Tactical

Page 6: Strength & Conditioning Training for Netball

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THE FIVE “S’s” OF SPORT

Suppleness- Flexibility

- ‘Clinical’ e.g. Sit and Reach- Mobility

- Specific/Relative to Sport e.g. netballer vs. gymnast - Most athletes mobile (flexible) enough

except where chronic injury necessitates clinical evaluation and intervention

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THE FIVE “S’s” OF SPORT

Strength- Maximum Strength- Power- Strength Endurance- ‘Sport Strength’

- Bike- Run

Page 10: Strength & Conditioning Training for Netball

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THE FIVE “S’s” OF SPORT

Stamina- Aerobic Endurance Fitness

Page 11: Strength & Conditioning Training for Netball

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THE MOST IMPORTANT ‘S’?

From a conditioning perspective1. Stamina – Fitness2. Fitness3. Fitness4. Fitness ‘No lungs, no legs’ As fast/strong/skillful in the last minute of

the last ¼ as in the first minute of the first ¼

Page 12: Strength & Conditioning Training for Netball

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Conditioning for Netball complex . . .

. . . not enough to say “I need to be faster” or “I need to be stronger” Benchmarking

- Critical for the sub elite/elite performer

Page 13: Strength & Conditioning Training for Netball

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‘CHILDHOOD’

JUNIOR< 18yo

MATURATION

MULTILATERAL

SPECIALISED

HIGH PERFORMANCE

Page 14: Strength & Conditioning Training for Netball

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‘CHILDHOOD’

SUB ELITEregional/national

representative

ELITE

MULTILATERAL

SPECIALISED

HIGH PERFORMANCE

Page 15: Strength & Conditioning Training for Netball

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Benchmarking

Beep, YoYo Time Trialling – 1.5km, 3km Specific session(s) within program Once baseline established set performance

goals to = or ↑ program/system reference/monitor over time

Page 16: Strength & Conditioning Training for Netball

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Benchmarking – EliteCircle ‘A’ Circle ‘D’ Middies

1500m <6.30 <6.00 <5.30Beep 11 11.6/12 13YoYo 17+ 18+ 19+

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1500m YoYo5.49 17.8

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18.2 18.8 20.1

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Performance Goals

When to ↑/when to = ? ↑ - off-season/early pre-season = - late pre-season/in-season

Page 20: Strength & Conditioning Training for Netball

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Performance Goals

How much/how often?FITT

Page 21: Strength & Conditioning Training for Netball

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Performance Goals

How much/how often?Frequency - how oftenIntensity - how hardTime - how longType - of activity

Page 22: Strength & Conditioning Training for Netball

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SPECIFICITY

Training which matches the biomechanics, energy system use, and psychological factors of an intended competitive performance

Dominant training mode should mirror competitive performance i.e. if sport involves running then primary supplementary training should be running

Page 23: Strength & Conditioning Training for Netball

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The FITT Principle in relation to Fitness for Netball

Frequency - 3-5x/week to improve - 1-3x/week to maintain

Intensity - off-season/early pre-season: mod/mod-hard- late pre-season/in-season: mod-hard/hard

Time - off-season/early pre-season: continuous (up to 70min)/long intervals (4-6min) - late pre-season/in-season: short continuous (20-40min)/long and short-long intervals (1-3min)/short intervals (20-60sec)

Type - running

Page 24: Strength & Conditioning Training for Netball

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Short Interval ‘Beep’ Sessions

L 6-7 3x4x1min:1min r3min (10x20m = 1min)L 8-10 3x4x1min:1min r3min (11x20m = 1min)L 11-12 3x4x1min:1min r3min (12x20m = 1min) 4x3x, 4x4x, 5x4x, 4x5x etc 1min:45sec

Page 25: Strength & Conditioning Training for Netball

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High Performance Training

10 years/10,000 hours The process of training

- Develop capacity for volume- Discover what works and what doesn’t- Establish tolerance and recuperative levels- Develop competency in specialist

conditioning modalities: Olympic Lifts, Plyometrics, Core Conditioning, Prehab

Page 26: Strength & Conditioning Training for Netball

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High Performance Training

‘11 months a year’ 10-14 sessions per week – includes sport

trainings/games Combine sessions Sport training, games, ‘touch’ do not count

as training sessions- ‘loading’ not progressive or consistent

Need to plan/program

Page 27: Strength & Conditioning Training for Netball

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Mon Tu We Th Fr Sa Sudate date date date date date date

am

pm

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Develop plan (4 weeks) in advance Enter ‘high priority’ sessions first with

‘harder’ sessions scheduled for earlier in the week

In-season add trainings, games, and individual skill sessions

Page 29: Strength & Conditioning Training for Netball

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Mon Tu We Th Fr Sa Sudate date date date date date date

am skills run

pm

run +

skills

training

run +

skills

training game

Page 30: Strength & Conditioning Training for Netball

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Mon Tu We Th Fr Sa Sudate date date date date date date

amcore/

prehab

weights+

core/ prehab

core/ prehab

+skills

run

pm

run +

skills

training

run +

skills

training game

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Mon Tu We Th Fr Sa Sudate date date date date date date

amcore/

prehab

weights+

core/ prehab

core/ prehab

+skills

run

pm

run +

skills

training

run +

skills

training game

12x sessions

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Program in 4 week blocks Review Program weekly and adjust if

necessary Review block in last week and use ‘findings’,

‘life schedule’, and competition/training schedule to assist in planning next block

10 years/10,000 hours . . . .

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18.8

Page 34: Strength & Conditioning Training for Netball

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“A systematic approach to training is one of the key factors in becoming a successful athlete” (Greg LeMond)

“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)

Page 35: Strength & Conditioning Training for Netball

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