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1. Azli Sharil Bin Mohd Jalal (24264)
2. Mohd Zainol Ain bin Mohd Imbran (23037)
3. Muhammad Syahiran bin hassan (24331)
4. Muhammad Wildan bin Rusli (23035)
5. Noorain Mawardah binti Nor Nazaruddin (23081)
6. Nur Ain binti Mohamad Amin (21990)
7. Nur Zaiha Liyana binti Harip (24279)
8. Syarifah Nur Diyana bt Syed Lamsah (24342)
9. Roslina Aifar binti Rosli (19414)


COACH : Norizan Binti Hassan


Content Page 1.0 Basic skills 8 5.0.0 Regulations 4 3.0 Introduction to sports science 6 2 .0 Strategy 9 6.0 Facilities and equipment 7 4. Netball history 3 2. NETBALL TABLE OF CONTENTS No.

0 NETBALL HISTORY HISTORY OF NETBALL The history of netball can be traced to the early development of basketball. A year after basketball was invented in 1891. HISTORY OF NETBALL IN MALAYSIA Netball is promoted in Malaysia at the Sport Carnival for All (KESUMA). the sport was modified for women to accommodate social conventions regarding their participation in sport. giving rise to women's basketball. 113 districts held netball competitions. the rules of netball were standardized internationally. Malaysia had a national team compete in the fifth Asian Netball Championships in Colombo in 2001. NETBALL 1. By 1960. 3 . In 1998. Malaysian Netball Association is the national body which oversees. promotes and manages netball in Malaysia.

the ball must next be touched by another player • There must be room for a third player between hands of thrower and catcher • A player on the ground must stand up before playing ball 3) ONE-THIRD RULE  Ball may not be thrown over two transverse lines without being touched. NETBALL 2. 4 .0 NETBALL REGULATIONS RULES AND REGULATIONS OF PLAYING NETBALL 1) POSITIONS AND PLAYING AREA 2) PLAYING THE BALL • A player who has caught or the ball shall play it or shoot for goal within three seconds • A player may bounce or bat the ball once to gain control • Once released.

 A free pass will be given if a player steps into an area that is not designated for their position.  Two feet (simultaneously) .once one foot is moved. 5) OUT OF COURT  If the ball touches the ground out of the court it is out. as above. and the ball must be thrown onto the court within three seconds. Hopping or dragging the landing foot is not allowed.  If the ball touches an object or a person in contact with the round outside of the court then it is out. pivoting on the landing foot if desired. 7) INJURY  Players must call ‘time’ for the umpires to stop the game in the event of any injury.  If the ball hits the goal post and stays in the court then it is NOT out of court. 8) FOOTWORK Having caught the ball. it must not be re-grounded until the ball is released.  However a player may reach into another area to retrieve the ball but their feet must not step into the area. 6) THROW IN  Awarded to the opposing team of the player who last had contact with the ball or who received the ball whilst in contact with anything outside the court. 5 . NETBALL 4) OFFSIDE RULE  If a player enters any area that is not designated for their position they will be judged offside. The player stands with foot close to the line. a player may land or stand on :  One foot . Once the landing foot is lifted.while the landing foot remains grounded. the second foot may be moved anywhere any number of times. the other is considered to be the landing foot.

moving into the landing space of a player already in the air or stepping late into the path of a moving player 6 .9m (3ft) feet from the landing foot of the player with the ball.  Player without ball: the defender may be close. but not touching. in such a way that interferes with the play of that opponent or causes contact to occur. 12) OBSTRUCTION  Player with ball : the nearer foot of the defender must be 0. A standing player is not compelled to move to allow an opponent a free run. The two players stand facing each other at their own shooting ends with hands by their sides and the umpire flicks the ball upwards not more than 600m (2ft) in the air as the whistle is blown. or the spot where the first foot had landed if one has been lifted. e.  Intimidation: of any kind. 11) CONTACT  No player may contact an opponent. providing that no effort is made to intercept or defend the ball and there is no interference with the opponents throwing or shooting action. Arms must be in a natural position. either accidentally or deliberately. The defender may jump to intercept or defend the ball from this 0. not outstretched.g. but dangerous play must be discouraged.9m (3ft) feet distance. The offending player must stand out of play beside the thrower until the pass or shot has been taken. NETBALL 9) TOSS UP  This is administered for all simultaneous infringements. A Penalty Pass (or Penalty Pass/Penalty Shot if in the shooting circle) is awarded for the above infringements taken from where the infringement occurred.they must be completely within the circle when the ball is received in order to shoot for goal. is classed as obstruction. 10) SCORING A GOAL  Only GS or GA can score . Any opposing player allowed in that area may take the penalty. and no other part of the body or legs may be used to hamper an opponent.

0 FACILITIES AND EQUIPMENT Net Ball Goal pole Bibs Sports attire Court Shoes 7 . NETBALL 3.

0 BASIC SKILLS Type of ball delivery :  Chest level delivery  Shoulder delivery  Side delivery / below shoulder  Lob ball  Bounce ball Receiving and passing the balls skills :  Hold the ball with the right hand  Left feet in the front  Ball behind the head  Push the ball strongly and keep going  Hands and fingers follow the ball directions While for the ball’s receiver :  Move the feets  Catch the ball carefully  Landed with one foot or both feet  Ensure that there’s no stepping occurred after receiving the ball 8 . NETBALL 4.

The player cannot step on the line 2. 4. THROW IN 1. NETBALL 5. GA and WA start on the line squeezing their defenders into the middle. The opposite team must be 3 feet away from the thrower 3. Make sure the center stay inside the circle when all the teammates are ready 2. No stepping are allowed for the Center player when the Center player inside the circle 3. Short pass is not allowed 9 .0 STRATEGY CENTER PASS 1. The ball must be played in the center court area only.

Specificity • A principle of exercise that states that specific kinds of exercises must be done to develop specific aspects of the body and specific aspects of fitness. Muscular strength • Muscular strength is the ability of the muscle to exert force during an activity. NETBALL 6. Cardiorespiratory endurance • Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity 2. 4. The key to making your muscles stronger is working them against resistance. try exercises such as lifting weights or rapidly taking the stairs 5. If you want to gain muscle strength.0 INTRODUCTION TO SPORTS SCIENCE PHYSICAL FITNESS COMPONENTS Mainly there are 5 physical fitness components which are. whether that be from weights or gravity. exercise in a manner that will get you to your goals 4. This can mean increasing the amount of resistance. In other words. Muscular endurance • Muscular endurance is the ability of the muscle to continue to perform without fatigue. 2. Reversibility • This principle states that if you don’t maintain a regular exercise program. or increasing the speed. Body composition • Body composition refers to the relative amount of muscle. Basically. Overload • A principle of exercise that states that the only way to improve fitness is to increase over time. and other vital parts of the body. Progression • A principle of exercise that states that a person should start slowly and increase exercise gradually 3. use it or lose it 10 . bone. try activities that lengthen the muscles such as swimming or a basic stretching program PRINCIPLE OF EXERCISE 1. Body composition is important to consider for health and managing your weight 3. 1. Flexibility • Flexibility is the range of motion around a joint . fat. If you want to improve your flexibility. your state of physical fitness will regress. increasing the amount of time.

Static Strength-training • Static strength-training is also considered an anaerobic exercise. These exercises use large muscle groups to perform rhythmic actions for a sustained period of time. you perform different flexibility. Flexibility Training • Flexibility training is among the most important types of fitness training because it provides a foundation for all your other exercise types. and is also known as isometric exercise. Weightlifting and calisthenics are examples of dynamic strength-training 11 . NETBALL FITNESS TRAINING TYPES 1. and serve as a solid warm-up for more vigorous exercise 4. Isometrics involve contracting a muscle without moving any joints 2. Aerobic Training • Aerobic training strengthens your cardiovascular system by increasing your heart rate and breathing. dynamic strength training and static strength training exercises 5. Dynamic Strength-training • Dynamic strength training is considered an anaerobic exercise. Typically. This type of exercise strengthens your muscles over a full-range of motion. improve your flexibility and range of motion. they are performed for longer than 15 minutes 3. At individual stations. and is also known as isotonic exercise. These stretching exercises reduce your risk of injury. This type of exercise helps you to maintain muscle strength and tone. Circuit Training • Circuit training combines strength-training with aerobic exercise. This type of exercise involves jogging between exercise stations.

The main purpose of cooling down is to bring your breathing. and stretching. or warm down. so that the muscles to be used are activated. For example.  Prevent blood from pooling up around your muscles in the legs.  Minimize potential muscle tears and injury. Cooling down allows the heart rate to return to its resting rate.  To raise your body temperature and to increase the blood flow to your muscles.  To ensure proper flexibility and range of motion for your exercise routine. body temperature and heart rate back to normal slowly  Allowing the blood to properly redistribute itself to the heart. cooldown.  Helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout. COOLING DOWN (BETTER known as "warm down") (the prescribed event of which is called a cool down. in allusion to use in combination with warm up) is an easy exercise.  Joints are lubricated with synovial fluid which is released during your warm up routine. cooling down can involve a slow jog or walk. joint mobility exercise. Benefit of warm up exercises is to slowly increase your heart rate.  Prevent insufficient blood flow and oxygen to the brain and avoiding light headed and dizzy sensation 12 . Depending on the intensity of the exercise. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action. done after a more intense activity. or cool-down. followed by the activity. to allow the body to gradually transition to a resting or near-resting state. NETBALL WARM UP Generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"). the athlete might slowly jog to warm their muscles and increase their heart rate. It is important that warm ups be specific to the activity. before running or playing an intensive sport. With lower intensities stretching can be used.

an inability to recognize and evaluate risks. Children are more likely to suffer sports injuries than adults since a child's vulnerability is heightened by immature reflexes. muscles. Sports injuries can be caused by: • an accident – such as a fall or heavy blow • not warming up properly before exercising • using inappropriate equipment or poor technique • pushing yourself too hard TREATING A SPORTS INJURY You can usually treat common minor injuries yourself by:  Resting the affected part of the body for the first 48-72 hours to prevent further damage  Regularly applying an ice pack to the affected area during the first 48-72 hours to reduce swelling  Using over-the-counter painkillers. and a gum shield for rugby  Receiving coaching to learn correct techniques 13 . wearing running shoes for running. shin guards for football. and underdeveloped coordination. and tendons. Sports injuries can affect bones or soft tissue such as ligaments. The most common sports injury is a bruise (contusion). About 95 percent of sports injuries are minor soft tissue traumas. NETBALL SPORTS INJURIES Result from acute trauma or repetitive stress associated with athletic activities. such as paracetamol or ibuprofen. It is caused when blood collects at the site of an injury and discolors the skin. to relieve pain  Preventing sports injuries You can reduce your risk of getting injured by:  Warming up properly before exercise – read more about how to warm up before exercise and how to cool down after exercise  Not pushing your body beyond your current fitness level  Using the right equipment – for example.

adaptation to training. Importance of Sport Science Sports nutrition can provide a significant advantage over athletic performance  prevent the disrupted physical performance is due to insufficient energy supply. 14 . NETBALL SPORTS NUTRITION Sport nutrition is a field of study that applies nutrition strategies to promote health. immediate recovery from training sessions and optimal performance during the competition.  ability to generate optimal metabolism during exercise and optimum of body tissue synthesis and enzymes Healthy Diet for Athletes Mealtimes are equally important. as food energizes the body during intense workouts and helps the body to recover afterwards.

as the body uses the energy stored in the body. NETBALL BEFORE EXERCISE Food that is eaten right before exercise will prevent hunger  Glucose is the preferred energy source of the body. because this ratio is shown to improve muscle recovery and restore glucose levels in the body 15 . therefore the athlete consumes large amounts of carbohydrates to meet the needs of glucose  According to the Olympic Training Center in Colorado.  Unless the exercise lasts longer than 90 minutes. athletes are more likely to exercise longer if they consume high-carbohydrate foods DURING THE EXERCISE Athletes should consumed foods high in carbohydrates but easily digested  Athletes consume foods that are low in fat and high in carbohydrates. such as fruits. additional nutrition during latian is not necessary. bread.  The University of Iowa recommends eating protein and carbohydrates at a ratio of 1: 4 . AFTER EXERCISE An athlete's diet after exercise is very important because the main priority is to replenish lost body fluids during exercise and help restore the body  Carbohydrates should be consumed within 15 minutes after exercise.  After-work foods include foods containing carbohydrates and proteins - pasta.