Post on 24-Apr-2015
description
STRENGTH & CONDITIONING TRAINING for NETBALL
Jon Renes
www.fitnessplushealthclub.net.nz
Overview
The “S’s” of sport HP model Benchmarking Training/Performance Goals ‘The Big Picture’ Program ‘design’
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THE FIVE “S’s” OF SPORT
Skill Speed Suppleness Strength Stamina
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THE FIVE “S’s” OF SPORT
Skill- Technical- Tactical
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THE FIVE “S’s” OF SPORT
Speed- Straight Line- Agility- ‘Sport Speed’
- Repeated Speed- Swim - Bike- ‘Reaction’ Technical/Tactical
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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
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THE FIVE “S’s” OF SPORT
Stamina- Aerobic Endurance Fitness
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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
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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
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‘CHILDHOOD’
JUNIOR< 18yo
MATURATION
MULTILATERAL
SPECIALISED
HIGH PERFORMANCE
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‘CHILDHOOD’
SUB ELITEregional/national
representative
ELITE
MULTILATERAL
SPECIALISED
HIGH PERFORMANCE
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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
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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
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Performance Goals
How much/how often?FITT
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Performance Goals
How much/how often?Frequency - how oftenIntensity - how hardTime - how longType - of activity
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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
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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
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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
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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
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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
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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
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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
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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
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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)
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