Stella McInally AS

Analysing and improving

assignment 2017

Introduction

This assignment is designed to analyse and improve my skills in my chosen sport of

Netball. I am 16 years old and play for the Pinehurst School college team 1. I have
been playing netball since the age of six and have begun taking it seriously for the last
three years because I have been playing at a more competitive level. This year my team is
in the open A grade at Netball North Harbour. At the end of 2011 I began suffering
from a sore ankle and it got diagnosed as a stress fracture so I had to wear a moon boot
for three months but it never healed and eventually got correctly diagnosed as Psoriatic
arthritis which is an inflammatory condition of the joints which can occur in association with
psoriasis of the skin. Due to this injury, I was unable to perform as well as I wanted to in
the 2012 netball season, I have now learnt how to manage my arthritis when I play sport
by warming up well and doing exercises to strengthen it and reduce the risk of me doing
any more damage.

My position in netball is Goal Shoot. The goal shooters job is to score goals for their
team. A goal shooter needs to have a quick reaction time to receive passes and rebounds.
I also have good balance for when I receive passes on a bad angle or on one foot for
example. Recently my coach has been playing me at goal attack, which requires more agility
and cardiovascular endurance. I think I need to work on these two things because I am not
used to having to run around. I currently train two times a week with my team, one training
to improve my fitness and skills and one to work on our game as a team. I also go to
personally training once a week to work on skills more specific to me. I also play volleyball
which helps my coordination and spatial awareness on a court.

My goal is to improve my playing overall, my anaerobic fitness and to become a stronger

player in my team.

My current fitness levels from testing:

Fitness Area Test Current score Goal

Power Vertical jump 43.5cm (excellent) 45cm
test
Horizontal Jump 1.79m (above average) 2m
Test
Co-ordination Alternative hand 25 (average) 40
wall ball test
Agility Illinois agility run 17.6 sec (above average) 17sec
test

Strength Grip strength 38.5 (excellent) 40

Speed 40m Sprint 5.46 sec 5.1sec

Balance Standing stork 38 (excellent) 50sec

test

Aerobic Endurance Beep test 7 10 (average) 8

Fitness, Skill, Tactical and Psychological aspects of netball

Fitness Aspects

Agility – the ability to change the position of your body quickly whilst keeping the
whole body under control. This is important to get free from defenders and to move
in the circle.

Speed – The different rates at which a person can perform a movement or cover of
a distance in a short period of time. Speed is critical to get away from defenders
but also to chase any loose balls.

Coordination – The ability to use two or more body parts together. It is an

important part of the game because I help to make the game flow. For example,
you need to be able to do movements to get free from the opposition whilst being
aware of the game and be ready to receive a pass.

Strength – The amount of force a muscle can exert against resistance. Strength is
important for me because I need to be able to throw long passes or if a defender
is holding against me I need to be strong enough to stand my ground and not let
them push me around.

Power – The ability to exert a maximal force in as short a time as possible. The
components of power are strength and speed. In a game of netball especially as a
goal shoot, power is needed when jumping for intercepts, when changing direction
and when passing to release strong passes as quickly as possible.

Endurance – The ability to exercise the entire body for long periods of time. In
netball, it is key to be consistent and keep the same intensity of play going
throughout the game. If you have good endurance then you can tire the opposition
putting you at an advantage toward the end of the game.

Timing – The ability to coincide movements in relation to external factors. Timing is

vital factor in a game of netball because if the timing when passing or receiving a
ball is not right then the higher the chances of the opposition intercepting it. It is
key to making the game flow throughout the court.

Skill aspects

Passing – The ability to do a pass right. Passing is important in netball because if

your passes aren’t accurate and adapted to each player then they will not be
received, resulting in the other team intercepting, the ball going out or the player
receiving the pass injuring themselves pushing too hard to catch the bad pass
Shooting – The ability to get the ball in the goal. For me shooting is the most
important because my position is goal shoot. If my shots don’t go in the hard work
that the rest of the team has done doesn’t pay off and I let the team down.

Marking – the ability to put pressure on a partner. This isn’t one of my main skills
but I still need to be able to do it well. If I miss a shot I need to be able to mark
my player if the other team has the ball so I can try get an intercept, or put
pressure on the opposition so they get a held ball. Marking stops the opposition
getting where they want to be.

Getting free – The ability to get free and go into space. Is important because you
cannot stand still and expect to get the ball. You need to be able to get around
your player and put yourself where you can receive a pass. If no one is free the
we risk getting a held ball or throwing a risky pass over the top of a defender.

Catching – The ability to catch any pass given to me. Is important to get the ball
down the court, some passes can be difficult but I need to reach that extra bit
further and try harder to catch the ball. If the ball is not caught most likely the
other team will get it.

Movement – The ability to move to the right place. Movements such as dodging
and rolling off the player is very important. It is important because without these
skills getting free becomes very difficult (almost impossible) especially in the circle
where there is little room you need to be strategic with where your move.

Tactical Aspects

Splitting legs with ball to get closer to the goal. This is important because
getting closer to the goal makes it easier for me to get my goals in increasing the
score for my team.

Stepping in with one foot to get closer to goal when shooting. Stepping in
must be done before the defender has set up their 3ft mark otherwise they are too
close and it makes it more difficult to shoot. I prefer to step back when I am right
under the goal so I am on a better angle to shoot.

If there is a penalty pass or shot in the circle but far away I (goal shoot) will
hold in front of my player and the goal attack will do a small bounce pass
to me, usually the defender will get called for contact. This is important
because it gives the person that has taken the penalty pass an option to either
pass or shoot. It stops the shooter feeling forced to shoot a risky shot.

Running outside of court to get free from the defence and to possibly
confuse them. This helps to de clutter the circle and change the dynamics and
reset how the players in the circle are moving.
Faking with the ball. This is more commonly done by feeders when passing into
the circle however sometimes it can be done shooter to shooter. For example,
pretending to shoot from far away but then quickly passing to the other shooter
who is closer to the goal.

Psychological Aspects

Being able to stay motivated for the entire 40 minutes. This is important
because I need to make sure I play to the best of my ability for the full game even
if we have no chance of winning or are winning by so much that the other team
cannot catch up.

Read the play. Due to having played netball for so long I am good at being able
to read the game. This is important because it helps with knowing when to perform
movements and timing them correctly.

Play under pressure. This is an important ability to have especially as a shooter. A

shooter needs to be able to zone out their surroundings when shooting and only
worry about the shot going in.

Not let my mistakes get to me but still be able to learn from them. This is
one of the most important psychological aspects of netball, if you are unable to let
go of your mistakes it can disrupt your entire game. It is also key that you learn
from your mistakes and know what you did wrong.

Maintain good level of arousal. It is important to be able to not be under

aroused otherwise you will not be motivated to try and play to the best of your
ability, however, it is also important to not get over aroused as this can lead to
silly mistakes and rushing the play.
My strengths and weaknesses in netball

Type Strengths Weaknesses

Fitness - Balance - Coordination
- Agility - Anaerobic
- Strength endurance
- Aerobic endurance

Skill - Short Shots - Long shots

- Catching - Getting free
- Marking - Choice of pass
Tactical - Changing up the - Give and get
penalty pass/shot - Holding in front of
- Timing coming in my player
and out of the
goal circle
Psychological - Reading the game - Letting my
- Motivated for full mistakes get to
40 minutes me
- No anxiety when - Confidence in my
going on in first ability
quarter

Why my strengths are important to my game:

My strengths are a key part to my playing, have helped me to get into the premier
team and will help me to keep improving myself as a player.

An important fitness strength to have is balance. When I catch a ball, I need to

balance so that I do not step. Balance is also crucial when jumping for rebounds as
some may require me to lean and reach to get the ball and I must make sure I
don’t fall out of court and risk injury and the ball being turned over. I have gained
good balance from wakeboarding and doing balance board work to improve my
balance. Agility is also key because I can move quickly and easily to get free from
my player. I also use my agility when the ball has been turned over and I mark my
player. Agility has become one of my strengths over time from playing netball.
Strength is important when I am jumping for rebounds and I need to hold onto the
ball so I keep possession. I also need to be strong if I am holding against my
partner in the circle so that I don’t get pushed over. My strength has also come
from high performance netball trainings.

In the skill area of netball, the ability to execute short shots is key to get more
points for my team. Short shots have become one of my strengths because I enjoy
doing them because they usually go in so my motivation is higher to practice them
because I get the reward of the ball going in the goal. Catching difficult passes is
important, sometimes a pass may not have been executed well but I need to be
able to push myself to catch it. I am good at catching difficult passes because now
I am more experienced and more aware of the game going on around me so I am
more prepared for passes that come out of nowhere. Even though I am a shooter
marking is important because I may be able to get crucial intercepts or cause a
held ball, which can give my team the opportunity to get another goal.

The tactic that gets the most points for my team is when there is a penalty
pass/shot in the circle either myself or the GA will hold against the defence and
then the other will take the pass and do a short bounce pass to the player holding,
it is likely that then the defence will be called up for contact and we will be closer
to the goal. This is a strength for me because not many people do it so the
defender does not expect it, meaning it easier for me to do it. My timing is very
strong. I know when take my defence out of the circle so the goal attack can drive
in, receive the pass and score the goal. Timing is something that I have gradually
improved over my years playing netball.

My psychological strengths are a very crucial part of my game. From my years of

playing netball I can read the game easily and know what I need to do. Something
I feel is one of the most important and helpful parts of my game is being able to
stay focused and not get distracted by my surroundings during the entire game.
Unlike other players in my team, I play better when I go on at the start of the
game because I don’t get anxiety from going on first.

Why I need to improve my weaknesses in each area

It is incredibly important for me to improve my weaknesses in the fitness area to

not only benefit myself but also my team. I need to improve my coordination so
that I don’t get disorientated when I am trying to perform difficult movements during
a netball game such as rolling off my player and receiving a pass at the same time.
By improving this I will able to receive passes closer to the goal making it easier to
get my shots in. I really need to improve my aerobic and anaerobic endurance
so I can perform at higher intensities for longer during the game without tiring.
Improving my endurance will mean I will be able push myself for longer during the
game without getting fatigue, I will also be able to get more passes and intercepts
because I won’t be as tried.

I also need improve my weaknesses in the skill area because they are very crucial
to my performance and would greatly advance my performance during the game. I
need to improve my long shots because when I miss them it means my team must
put in extra effort to regain possession of the ball. A simple mistake of missing a
shot can mean our team loses the game, by improving my shots it will mean the
hard work the team puts in will be paid off. I have relied on my height to get free
for most of my life, I need to improve my ability to get free because players are
now the same height, if not taller than me so I need to work on getting into space
to receive the ball. If I do this it will mean the other team will get less intercepts
and it will help our team get more goals. I also need to improve my choice of
passes during a game. I need to improve this because sometimes my choice of
pass means the other team gets an intercept or the player I’m passing to has to
risk injury to receive the pass. Improving my passes will make it easier for my team
to get the ball do the court quickly if the receive the pass in an easy way.

I need to improve my tactical weaknesses to give myself and teams play some
edge and difference compared to other players. I need to improve my give and
gets in the circle so that I can get closer to the goal without doing too much
movement in the circle it also reduces the risk of me being unable to get free with
movement. Improving this will mean I am able to get closer to the goal for my
shots and increase the chance of the defender being called up for contact. I also
need to develop my ability to hold in front of my defender with confidence. This is
important because it will give me more options of getting free and moving in the
circle. This is one of my weaknesses because I am use to using my height and
standing far away from the player to get passes.

I also need to improve my psychological weaknesses because they help me to

stay focused and not get rattled during the game. If I make a silly mistake during
the game I let it get to me because I know I shouldn’t have done it. I need to work
on letting go of my mistakes because it only makes the rest of my game worse. I
also need to have more confidence in myself and trust in my abilities. If I don’t
trust in my abilities it means play can be slowed down for example if I do a square
pass rather than a long pass down the court which I know I can do.
How I will improve my weaknesses in each area

I will improve my fitness weaknesses by doing the following. To improve my

coordination, I will do practice alone and with my team. I can do tennis ball wall
throws to improve my hand eye coordination. With my team, I can do drills that
involve me doing different movements mainly in the circle with a defender defending
me, by doing this I will be able to practice rolling off the defender and receiving
many different types of passes to prepare myself for a game situation. Once I get
better with just one defender I could add another one to make it more difficult so I
progress. To improve my anaerobic and aerobic endurance I will go for long runs,
cycles and shuttle runs at high intensities. I will need to make sure I rest in
between to repay oxygen debt.

I will improve my skill weaknesses by doing the following. It is crucial that I improve
my long shots by doing lots of practice. At first I will do 50 long shots a day and
gradually progress to 100 then 200. Once I feel confident doing my long shots
without a defender I will get someone to defend me and try put me off so it is
more realistic. I will also practice doing some shots on one foot as if I have
stepped in or back. This training will also help my short shots. To improve my
ability to get free I need to practice by doing drills. To begin with I will do simple
drills with a single defender and practice rolling off them, holding, dodging etc. I will
then take this to a small game where I have to get free in the circle with two
defenders marking me so it is more realistic and like what I would do in an actual
game situation. To improve my choice of pass I need to be more aware of where I
am passing to and how I execute my pass. During training, I will get my teammates
to give me feedback on my passes. Also, I will practice with a partner doing all
different types of passes making sure they are accurate, I will also practice receiving
passes whilst I am moving so that I have to offload the pass on a more difficult
angle.

By doing the following I will improve my tactical weaknesses. I will improve my give
and gets by learning the correct way of doing them at training and just repeatedly
practicing them in the circle with a defender and a passer. I will also do a give and
get at any chance I get in the circle so I get maximum practice before using it in a
game situation. I will improve my holding in front of a player in a similar way but
I will practice doing different movements after I hold in front of my player such as
rolling off or popping forward to receive the pass.

I will improve my psychological weaknesses by doing the following. I will improve

my ability to let go of my mistakes by trying not to worry about them during the
game but after the game I will go through them and tell myself what I did wrong
and what I did right and how I can improve. By improving my other weaknesses I
will reduce my mistakes hopefully reducing the effect they have on me when I play.
I can become more confident when I play by trusting myself and getting my
teammates to encourage me more.
What my training needs to include

Specificity – when creating my training my 10-week training program I need to

make sure it is specific to the sport of netball and specifically my position goal
attack. I also need to make sure I am spending time on improving my weaknesses
and not just working on my strengths. If my training program isn’t specific I will not
see any improvement in my play and won’t become any stronger as a player. I need
to make sure I focus on the needs of my position, for example, there is no point in
me spending all my training time practicing defence or marking my player although
this will help me as it will not improve my weaknesses and it is not what is required
of me as a goal attack. I need to incorporate skill and tactical aspects specific to
my position into my 10-week training program such as shooting, footwork and
passes.

Progression – I need to make sure my training program includes progression

because without it I face the risk of fatigue or injury. I will do this by gradually
increasing the intensity of my trainings. For example, if I did 20minute runs at 30%
intensity and then increased my next run to 40 minutes at 60% intensity I would be
pushing my body too hard and would be increasing the risk of fatigue and injury.
Rather than doing that I will progressively increase then length and speed over time.

Overload – During my 10-week training program I will need to increase the intensity
and frequency of my training to accommodate to my improving fitness and skill
levels. For example, I would I run 15 minutes one week and the following week I will
run 20 minutes, I would continue to increase this as I improve. If I did not overload
my training I would not continue improving. The main way I can improve my training
by overload is by using the FITT program and gradually increasing the frequency,
intensity, time and type of exercise I do. Overload will keep my training challenging
and help maintain high motivation.

Reversibility – If I were to get injured, get ill or stop netball for a long period due
to other commitments my fitness and skill levels would fall. To reduce the chances
of this occurring I need to make sure I am training every second or third day.
However, I need to make sure I give my body time to rest so I do not get injured
or fatigued.
Explanation of my training

During my compulsory trainings, I am always improving my coordination when I do

drills with my team, however, I need to do more coordination focused training on
top of this. After my training, I will do some partner drills involving me doing a
variety of movements and receiving passes from my partner. Doing this will mean I
am able to practice doing a two of things at once. Once I am confident with this I
will begin to make it more difficult for myself by adding defenders. 2 times a week I
will do 50 throws with a tennis ball against a wall alternating hands to improve my
hand eye coordination, each week I will increase the number of throws by ten.

To improve my aerobic endurance, I will go for runs and cycles three times a week.
At the beginning of my training programme I will go for three runs, two for 20
minutes at 60% of my maximum heart rate and one for 20 minutes at 70% of my
maximum heart rate. Each week I will increase the time I run for by 5 minutes so I
am progress and overload my training. I will also alternate between cycling and
running each week so I don’t get bored and so I can maintain high motivation
levels. Cycling will also help to strengthen my leg muscles.

To improve my anaerobic endurance, I will do shuttle runs 2 times a week using

the transverse lines on a netball court. In the first week, I will do 5 shuttles at
maximum intensity with a 30 second rest between each one so I can repay my
oxygen debt before continuing. Each week I will do two more shuttle runs.

To improve my long shots, I will begin with doing 50 shots a day in the first week
and in each following week I will add 10 more shots. On Tuesday and Thursday
mornings after my team trainings I will do my shots for the day. Doing my shots
after my training it means I will be able to get corrections from my coach, I will
also be able to have a defender to three-foot mark me when I shoot and I will give
my and chance to practice shooting when I am fatigued. I will do 50 short/med
shots a day to maintain this strength.

I will work on the following during my team trainings, my ability to get free, choice
of pass, give and gets and holding in front of my player. Working on these
during team trainings will mean I get to improve them with the help of my
teammates and coach.

I will make sure that I warm down and stretch for 5 minutes after all my trainings
to reduce the risk or injury and sore muscles.

I need to make sure I am aware of my physiological weaknesses when I am playing

so I can learn to overcome them.

I need to not only improve my weaknesses but also maintain my strengths by

continuing to work on them when I am improving my weaknesses.
 Week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM AEROBIC SCHOOL 100 SHOTS SCHOOL 100 SHOTS SCHOOL REST
ENDURANCE TRAINING – (50 LONG 50 TRAINING – (50 LONG GAME – TALK
- RUN HIGH SHORT) CWORK ON 50 SHORT) TO
20MIN 60% PERFORMANCE GETTING TEAMMATES
INTENSITY AEROBIC FREE, AEROBIC AND GET
WARM DOWN ENDURANCE HOLDING, ENDURANCE THEM TO
WARM AND STRETCH - RUN 20MIN CHOICE OF - RUN ENCOURAGE
DOWN AND (ATLEAST MED PASS, GIVE 20MIN 70% ME DURING
STRETCH 5MIN) INTENSITY AND GETS INTENSITY THE GAME
(ATLEAST AND
5MIN) 50 LONG WARM COORDINAT WARM WARM DOWN
SHOTS DOWN AND ION DOWN AND AND STRETCH
50 LONG (CORRECTIONS STRETCH STRETCH (ATLEAST
SHOTS FROM COACH) (ATLEAST WARM (ATLEAST 5MIN)
5MIN) DOWN AND 5MIN)
STRETCH
(ATLEAST
5MIN)

PM CO- ANAEROBIC REST 100 SHOTS REST

50 SHORT ORDINATION - PERSONAL ENDURANCE- (50 LONG 50
AND MED 50 THROWS TRAINING SHUTTLES SHORT)
SHOTS AGAINST WALL x5 30SEC
(TENNIS BALL) REST CO-
ORDINATION –
50 SHORT WARM 50 THROWS
AND MED DOWN AND AGAINST WALL
SHOTS STRETCH (TENNIS BALL)
(ATLEAST
ANAEROBIC 5MIN)
ENDURANCE-
SHUTTLES x5 100 SHOTS
30SEC REST (50 LONG
50 SHORT)
WARM DOWN
AND STRETCH
(ATLEAST
5MIN)
 Week 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM AEROBIC SCHOOL 110 SHOTS SCHOOL 110 SHOTS SCHOOL REST
ENDURANCE TRAINING – (60 LONG 50 TRAINING – (60 LONG GAME –
- CYCLE HIGH SHORT) WORK ON 50 SHORT) LISTEN TO
25MIN 60% PERFORMANCE GETTING MUSIC
INTENSITY AEROBIC FREE, AEROBIC BEFORE HAND
WARM DOWN ENDURANCE HOLDING, ENDURANCE
WARM AND STRETCH - CYCLE CHOICE OF - CYCLE WARM DOWN
DOWN AND (ATLEAST 25MIN 60% PASS, GIVE 25MIN 7Z AND STRETCH
STRETCH 5MIN) INTENSITY AND GETS INTENSITY (ATLEAST
(ATLEAST AND 5MIN)
5MIN) WARM COORDINAT WARM
60 LONG DOWN AND ION DOWN AND
60 LONG SHOTS STRETCH STRETCH
SHOTS (CORRECTIONS (ATLEAST WARM (ATLEAST
FROM COACH) 5MIN) DOWN AND 5MIN)
STRETCH
(ATLEAST
5MIN)

PM 50 SHORT CO- ANAEROBIC REST 110 SHOTS REST

AND MED ORDINATION - PERSONAL ENDURANCE- (60 LONG 50
SHOTS 60 THROWS TRAINING SHUTTLES SHORT)
AGAINST WALL x7 30SEC
(TENNIS BALL) REST CO-
ORDINATION -
50 SHORT WARM 60 THROWS
AND MED DOWN AND AGAINST WALL
SHOTS STRETCH (TENNIS BALL)
(ATLEAST
ANAEROBIC 5MIN)
ENDURANCE-
SHUTTLES x7 110 SHOTS
30SEC REST (60 LONG
50 SHORT)
 Week 3

AM AEROBIC SCHOOL 120 SHOTS SCHOOL 120 SHOTS SCHOOL REST

ENDURANCE TRAINING – (70 LONG 50 TRAINING – (70 LONG GAME –
– RUN HIGH SHORT) WORK ON 50 SHORT) LISTEN TO
30MIN 60% PERFORMANCE GETTING MUSIC
INTENSITY AEROBIC FREE, AEROBIC BEFORE HAND
70 LONG ENDURANCE HOLDING, ENDURANCE DO BRIEF
WARM SHOTS - RUN 30MIN CHOICE OF - RUN PRACTICE OF
DOWN AND (CORRECTIONS 60% PASS, GIVE 30MIN 70% GIVE AND
STRETCH FROM COACH) INTENSITY AND GETS INTENSITY GETS
(ATLEAST AND
5MIN) WARM DOWN WARM COORDINAT WARM WARM DOWN
AND STRETCH DOWN AND ION DOWN AND AND STRETCH
70 LONG (ATLEAST STRETCH STRETCH (ATLEAST
SHOTS 5MIN) (ATLEAST (ATLEAST 5MIN)
5MIN) WARM 5MIN)
DOWN AND
STRETCH
(ATLEAST
5MIN)

PM 50 SHORT CO- ANAEROBIC REST 120 SHOTS REST

AND MED ORDINATION - ENDURANCE- (70 LONG 50
SHOTS 70 THROWS PERSONAL SHUTTLES SHORT)
AGAINST WALL TRAINING x9 30SEC
(TENNIS BALL) REST
CO-
50 SHORT WARM ORDINATION -
AND MED DOWN AND 70 THROWS
SHOTS STRETCH AGAINST WALL
(ATLEAST (TENNIS BALL)
ANAEROBIC 5MIN)
ENDURANCE-
SHUTTLES x9 120 SHOTS
30SEC REST (70 LONG
50 SHORT)
3-week evaluation

Fitness Area Test Current score 3 WK Goal

Power Vertical jump 43.5cm (excellent) 42cm 45cm
test
Horizontal Jump 1.79m (above average) 1.82m 2m
Test
Co-ordination Alternative hand 25 (average) 29 40
wall ball test
Agility Illinois agility run 17.6 sec (above average) 17.7sec 17sec
test

Strength Grip strength 38.5 (excellent) 38.7 40

Speed 40m Sprint 5.46 sec 5.42sec 5.1sec

Balance Standing stork 38 (excellent) 43sec 50sec

test

Aerobic Endurance Beep test 7 10 (average) 8 01 9

I think that this first three weeks of training has gone very well and I am happy with
my results so far. Some of my strengths have slightly decreased but only minimally
so I am not too concerned I just need to keep them in mind when I am training. I
noticed in my games that my choice of pass is improving and my teammates are
giving me good feedback from my passes, I will continue doing work at my team
trainings to make sure my passes stay accurate. From the tennis ball wall throw test
I can see that my hand eye coordination has improved however I am still struggling
with my general coordination so I will do more work on this at my team trainings.
Also, the repetitive tennis ball wall throws are becoming boring so I will now see
how many passes I can do I 2 minutes, this will create a competition for myself to
increase my motivation. I have noticed that my aerobic and anaerobic endurance
has improved because this is the first time I have followed a strict routine when it
comes to running, I also think the overload has helped a lot. However, I think I
need to make my runs and cycles more interesting so I will do them at higher
intensities to challenge myself more. I will also change one of my shuttle run
sessions to a hill cycle to reduce my boredom.
 Week 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM AEROBIC SCHOOL 150 SHOTS SCHOOL 150 SHOTS SCHOOL REST
ENDURANCE TRAINING – (80 LONG 50 TRAINING – (80 LONG GAME –
– CYCLE HIGH SHORT) WORK ON 70 SHORT) LISTEN TO
35MIN 65% PERFORMANCE GETTING MUSIC
INTENSITY AEROBIC FREE, AEROBIC BEFORE HAND
80 LONG ENDURANCE HOLDING, ENDURANCE DO BRIEF
WARM SHOTS - CYCLE CHOICE OF – CYCLE PRACTICE OF
DOWN AND (CORRECTIONS 35MIN 65% PASS, GIVE 35MIN 75% GIVE AND
STRETCH FROM COACH) INTENSITY AND GETS INTENSITY GETS
(ATLEAST AND
5MIN) WARM DOWN WARM COORDINAT WARM WARM DOWN
AND STRETCH DOWN AND ION DOWN AND AND STRETCH
80 LONG (ATLEAST STRETCH STRETCH (ATLEAST
SHOTS 5MIN) (ATLEAST (ATLEAST 5MIN)
5MIN) WARM 5MIN)
DOWN AND
STRETCH
(ATLEAST
5MIN)

PM CO- ANAEROBIC 150 SHOTS REST

ORDINATIO 50 SHORT PERSONAL ENDURANCE- REST (80 LONG 70
N – 2 AND MED TRAINING HILL CYCLE SHORT)
MINUTES SHOTS SPRINT 20M
TENNIS X3 CO-
BALL WALL ANAEROBIC ORDINATION –
THROWS ENDURANCE- WARM 2 MINUTES
SHUTTLES x11 DOWN AND TENNIS BALL
50 SHORT 30SEC REST STRETCH WALL THROWS
AND MED (ATLEAST
SHOTS WARM DOWN 5MIN)
AND STRETCH
(ATLEAST 130 SHOTS
5MIN) (80 LONG
50 SHORT)
 Week 5
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM REST SCHOOL 160 SHOTS SCHOOL 140 SHOTS SCHOOL REST
TRAINING – (90 LONG 50 TRAINING – (90 LONG GAME –
HIGH SHORT) WORK ON 50 SHORT) LISTEN TO
PERFORMANCE GETTING WITH MUSIC
AEROBIC FREE, DEFENDER BEFORE HAND
90 LONG ENDURANCE HOLDING, DO BRIEF
SHOTS - RUN 40MIN CHOICE OF AEROBIC PRACTICE OF
(DEFENDER) 65% PASS, GIVE ENDURANCE GIVE AND
INTENSITY AND GETS - RUN GETS
WARM DOWN AND 40MIN 75%
AND STRETCH WARM COORDINAT INTENSITY WARM DOWN
(ATLEAST DOWN AND ION AND STRETCH
5MIN) STRETCH WARM (ATLEAST
(ATLEAST WARM DOWN AND 5MIN)
5MIN) DOWN AND STRETCH
STRETCH (ATLEAST
(ATLEAST 5MIN)
5MIN)

PM REST ANAEROBIC 140 SHOTS REST

NETBALL PERSONAL ENDURANCE- REST (90 LONG 50
GAME TRAINING HILL CYCLE SHORT)
SPRINT 20M
X4 CO-
ORDINATION –
WARM 2 MINUTES
DOWN AND TENNIS BALL
STRETCH WALL THROWS
(ATLEAST
5MIN)

140 SHOTS
(90 LONG
50 SHORT)
 Week 6
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM ) SCHOOL 150 SHOTS SCHOOL 150 SHOTS SCHOOL REST
REST TRAINING – (100 LONG TRAINING – (100 LONG GAME –
HIGH 50 SHORT) WORK ON 50 SHORT) LISTEN TO
PERFORMANCE GETTING WITH MUSIC
FREE, DEFENDER BEFORE HAND
100 LONG AEROBIC HOLDING, DO BRIEF
SHOTS ENDURANCE CHOICE OF AEROBIC PRACTICE OF
(DEFENDER) - CYCLE PASS, GIVE ENDURANCE GIVE AND
45MIN 65% AND GETS - RUN GETS
WARM DOWN INTENSITY AND 45MIN 75%
AND STRETCH COORDINAT INTENSITY WARM DOWN
(ATLEAST WARM ION AND STRETCH
5MIN) DOWN AND WARM (ATLEAST
STRETCH DOWN AND 5MIN)
(ATLEAST WARM STRETCH
5MIN) DOWN AND (ATLEAST
STRETCH 5MIN)
(ATLEAST
5MIN)

PM REST NETBALL PERSONAL ANAEROBIC REST 150 SHOTS REST

GAME TRAINING ENDURANCE- (100 LONG 50
HILL CYCLE SHORT)
SPRINT 20M
X5 CO-
ORDINATION –
WARM 2 MINUTES
DOWN AND TENNIS BALL
STRETCH WALL THROWS
(ATLEAST
5MIN)

170 SHOTS
(100 LONG
750 SHORT)
6-week evaluation

Fitness Area Test Current score 3 WK 6 WK Goal

Power Vertical jump test 43.5cm (excellent) 42cm 44cm 45cm

Horizontal Jump 1.79m (above average) 1.82m 1.90m 2m

Test
Co-ordination Alternative hand 25 (average) 29 35 40
wall ball test
Agility Illinois agility run 17.6 sec (above 17.7sec 17.4sec 17sec
test
average)
Strength Grip strength 38.5 (excellent) 38.7 39.2 40
Speed 40m Sprint 5.46 sec 5.42sec 5.35sec 5.1sec

Balance Standing stork 38 (excellent) 43sec 46sec 50sec

test

Aerobic Beep test 7 10 (average) 8 01 8 07 9

Endurance

The past three weeks have gone well and I am noticing a lot of improvements. I
ended up having a netball game on the Tuesday of week 5 and 6, this meant that I
rested on Monday to avoid being fatigued before my game, the extra rest day was
nice but I will go back to my normal training program from now on. This week I
noticed a big change in my coordination during games and the tennis ball wall
throw test. I think changing the wall throw to have a time limit made me stay
interested and made me want to beat my previous scores. My shooting is beginning
to get repetitive and I am struggling to be motivated to do it so I will also create a
competition with myself for this and give myself a 3 minute time limit to see how
many goals I can get in, this will also stimulate the time pressure I have in a game.
My aerobic endurance is gradually improving and I can notice this when I am
playing because do not get tired as quickly. My team trainings are going well also
and I have been doing lots of work on getting free which is helping. I think all of
my goals are still achievable.
 Week 7
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM AEROBIC SCHOOL 6 MIN SCHOOL 6 MIN SCHOOL REST
ENDURANCE TRAINING – LONG/SHOR TRAINING – LONG/SHO GAME –
– CYCLE HIGH T/MED WORK ON RT/MED LISTEN TO
50MIN 65% PERFORMANCE SHOTS) GETTING SHOTS) MUSIC
INTENSITY FREE, BEFORE HAND
110 LONG AEROBIC HOLDING, AEROBIC DO BRIEF
WARM SHOTS ENDURANCE CHOICE OF ENDURANCE PRACTICE OF
DOWN AND (CORRECTIONS - CYCLE PASS, GIVE – CYCLE GIVE AND
STRETCH FROM COACH) 50MIN 65% AND GETS 50MIN 75% GETS
(ATLEAST INTENSITY AND INTENSITY
5MIN) WARM DOWN COORDINAT WARM DOWN
AND STRETCH WARM ION WARM AND STRETCH
3 MINS (ATLEAST DOWN AND DOWN AND (ATLEAST
LONG 5MIN) STRETCH STRETCH 5MIN)
SHOTS (ATLEAST WARM (ATLEAST
5MIN) DOWN AND 5MIN)
STRETCH
(ATLEAST
5MIN)

PM CO- PERSONAL ANAEROBIC 6 MIN REST

ORDINATIO 3 MIN TRAINING ENDURANCE- REST LONG/SHORT/
N – 2 SHORT/MED HILL CYCLE MED SHOTS)
MINUTES SHOTS SPRINT 20M
TENNIS X6 CO-
BALL WALL ANAEROBIC ORDINATION –
THROWS ENDURANCE- 2 WARM 2 MINUTES
SHUTTLES X5 DOWN AND TENNIS BALL
3 MIN 30SEC REST STRETCH WALL THROWS
SHORT/ME (ATLEAST
D SHOTS WARM DOWN 5MIN)
AND STRETCH
(ATLEAST 6 MIN
5MIN) LONG/SHOR
T/MED
SHOTS)
 Week 8
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM AEROBIC SCHOOL 6 MIN SCHOOL 6 MIN SCHOOL REST
ENDURANCE TRAINING – LONG/SHOR TRAINING – LONG/SHO GAME –
– CYCLE HIGH T/MED WORK ON RT/MED LISTEN TO
55MIN 65% PERFORMANCE SHOTS) GETTING SHOTS) MUSIC
INTENSITY FREE, BEFORE HAND
120 LONG AEROBIC HOLDING, AEROBIC DO BRIEF
WARM SHOTS ENDURANCE CHOICE OF ENDURANCE PRACTICE OF
DOWN AND (CORRECTIONS - CYCLE PASS, GIVE – CYCLE GIVE AND
STRETCH FROM COACH) 55MIN 65% AND GETS 55MIN 75% GETS
(ATLEAST INTENSITY AND INTENSITY
5MIN) WARM DOWN COORDINAT WARM DOWN
AND STRETCH WARM ION WARM AND STRETCH
3 MINS (ATLEAST DOWN AND DOWN AND (ATLEAST
LONG 5MIN) STRETCH STRETCH 5MIN)
SHOTS (ATLEAST WARM (ATLEAST
5MIN) DOWN AND 5MIN)
STRETCH
(ATLEAST
5MIN)

PM CO- PERSONAL ANAEROBIC 6 MIN REST

ORDINATIO 3 MIN TRAINING ENDURANCE- REST LONG/SHORT/
N – 2 SHORT/MED HILL CYCLE MED SHOTS)
MINUTES SHOTS SPRINT 20M
TENNIS X7 CO-
BALL WALL ANAEROBIC ORDINATION –
THROWS ENDURANCE-2 WARM 2 MINUTES
SHUTTLES x6 DOWN AND TENNIS BALL
3 MIN 30SEC REST STRETCH WALL THROWS
SHORT/ME (ATLEAST
D SHOTS WARM DOWN 5MIN)
AND STRETCH
(ATLEAST 6 MIN
5MIN) LONG/SHOR
T/MED
SHOTS)
 Week 9
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM AEROBIC SCHOOL 6 MIN SCHOOL 6 MIN SCHOOL REST
ENDURANCE TRAINING – LONG/SHOR TRAINING – LONG/SHO GAME –
– CYCLE HIGH T/MED WORK ON RT/MED LISTEN TO
1HR 65% PERFORMANCE SHOTS) GETTING SHOTS) MUSIC
INTENSITY FREE, BEFORE HAND
130 LONG AEROBIC HOLDING, AEROBIC DO BRIEF
WARM SHOTS ENDURANCE CHOICE OF ENDURANCE PRACTICE OF
DOWN AND (CORRECTIONS - CYCLE 1HR PASS, GIVE – CYCLE GIVE AND
STRETCH FROM COACH) 65% AND GETS 1HR 75% GETS
(ATLEAST INTENSITY AND INTENSITY
5MIN) WARM DOWN COORDINAT WARM DOWN
AND STRETCH WARM ION WARM AND STRETCH
3 MINS (ATLEAST DOWN AND DOWN AND (ATLEAST
LONG 5MIN) STRETCH STRETCH 5MIN)
SHOTS (ATLEAST WARM (ATLEAST
5MIN) DOWN AND 5MIN)
STRETCH
(ATLEAST
5MIN)

PM CO- ANAEROBIC 6 MIN REST

ORDINATIO 3 MIN PERSONAL ENDURANCE- REST LONG/SHORT/
N – 2 SHORT/MED TRAINING HILL CYCLE MED SHOTS)
MINUTES SHOTS SPRINT 20M
TENNIS X8 CO-
BALL WALL ANAEROBIC ORDINATION –
THROWS ENDURANCE-2 WARM 2 MINUTES
SHUTTLES X7 DOWN AND TENNIS BALL
3 MIN 30SEC REST STRETCH WALL THROWS
SHORT/ME (ATLEAST
D SHOTS WARM DOWN 5MIN)
AND STRETCH
(ATLEAST 6 MIN
5MIN) LONG/SHOR
T/MED
SHOTS)
 Week 10
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM AEROBIC SCHOOL 6 MIN SCHOOL 6 MIN SCHOOL REST
ENDURANCE TRAINING – LONG/SHOR TRAINING – LONG/SHO GAME –
– CYCLE HIGH T/MED WORK ON RT/MED LISTEN TO
1HR 5MIN PERFORMANCE SHOTS) GETTING SHOTS) MUSIC
65% FREE, BEFORE HAND
INTENSITY 140 LONG AEROBIC HOLDING, AEROBIC DO BRIEF
SHOTS ENDURANCE CHOICE OF ENDURANCE PRACTICE OF
WARM (CORRECTIONS – CYCLE 1HR PASS, GIVE – CYCLE GIVE AND
DOWN AND FROM COACH) 5MIN 65% AND GETS 1HR 5MIN GETS
STRETCH INTENSITY AND 75%
(ATLEAST WARM DOWN COORDINAT INTENSITY WARM DOWN
5MIN) AND STRETCH WARM ION AND STRETCH
(ATLEAST DOWN AND WARM (ATLEAST
3 MINS 5MIN) STRETCH DOWN AND 5MIN)
LONG (ATLEAST WARM STRETCH
SHOTS 5MIN) DOWN AND (ATLEAST
STRETCH 5MIN)
(ATLEAST
5MIN)

PM CO- PERSONAL ANAEROBIC 6 MIN REST

ORDINATIO 3 MIN TRAINING ENDURANCE- REST LONG/SHORT/
N – 2 SHORT/MED HILL CYCLE MED SHOTS)
MINUTES SHOTS SPRINT 20M
TENNIS X3 CO-
BALL WALL ANAEROBIC ORDINATION –
THROWS ENDURANCE-2 WARM 2 MINUTES
SHUTTLES X8 DOWN AND TENNIS BALL
3 MIN 30SEC REST STRETCH WALL THROWS
SHORT/ME (ATLEAST
D SHOTS WARM DOWN 5MIN)
AND STRETCH
(ATLEAST 6 MIN
5MIN) LONG/SHOR
T/MED
SHOTS)
Final evaluation

Fitness Area Test Current score 3 WK 6 WK Final Goal

Power Vertical jump 43.5cm (excellent) 42cm 44cm 47.5cm 45cm
test
Horizontal 1.79m (above 1.82m 1.90m 1.97m 2m
Jump Test
average)
Co-ordination Alternative 25 (average) 29 35 48 40
hand wall
ball test
Agility Illinois agility 17.6 sec (above 17.7sec 17.4sec 17.3sec 17sec
run test
average)
Strength Grip strength 38.5 (excellent) 38.7 39.2 39.7 40
Speed 40m Sprint 5.46 sec 5.42sec 5.35sec 5.2sec 5.1sec

Balance Standing 38 (excellent) 43sec 46sec 52sec 50sec

stork test

Aerobic Beep test 7 10 (average) 8 01 8 07 9 03 9

Endurance

Over the past 10 weeks I have noticed big changes in my fitness, skill, tactical and psychological
weaknesses. These changes have improved my netball immensely and I am very proud of what I have
achieved. I achieved most of my goals and the goals I didn’t achieve I was very close to
accomplishing.

The most significant change I found was my aerobic and anaerobic endurance. I am now able to
play an entire game at goal attack without getting overly tired and I can work at a higher intensity
for far longer. Since I am not as fatigued during the game my choice of pass has improved and so
has my ability to get free as I am now able to move quicker for longer than my opponents.

My psychological weaknesses have also improved, I have noticed that I am now able to let go of
my mistakes and I don’t let them effect the rest of my game. I think that since I have made so
many improvements I am making less silly mistakes so I have less things to get frustrated about. I
also have a greater amount of confidence in my ability after getting my teammates to encourage
me and I am also now more aware of my strengths and know that I need to use them to my
advantage during a game.

I found the most helpful training with my shooting was the timed shooting practice that simulated
the time constraints I have in a game. My coach also gave me some helpful tips on the technique of
my shooting which helped a lot.

My tactical weaknesses have also improved a lot because I have been focusing on them more in
team trainings because I was aware that they were weaknesses.

Finally, I noticed a big change in my coordination during my games and team practice. This
improvement in my coordination has also improved my ability to get free because I am now able to
perform more complicated movements such as rolling off my defender without getting disorientated. I
found that increasing the amount of communication with my teammates helped me to know where
the players are and when they are free, also helping with my coordination.

I need to make sure that I maintain and continue to improve my results. To do this I will continue
training with a training programme however I does not need to be as intense as this program
because I have achieved most of my goals I just need to make sure that I maintain them.