strength & conditioning...the strongest body positions when on court. injury prevention can be...

STRENGTH &

CONDITIONING Satellite Academy Athletes

STRENGTH & CONDITIONING

England Netball’s goal is to become and remain, the most

consistently successful netball nation in the world. Encompassed

within this is England Netball’s vision to become the best physically

prepared netballing nation.

What is Strength & Conditioning?

It is important to recognise that it is your responsibility to take your Strength & Conditioning

(also known as S&C) work seriously at an early stage of your netball career. You need to

learn to become a better athlete as well as a netball player.

A well rounded Strength & Conditioning programme aims to develop the physical capabilities

within an athlete so that they can continually train at a level that will allow netball athletes

existing in and entering the Performance Pathway to achieve the physical and technical skills

required to play senior level netball for England.

THE STRENGTH & CONDITIONING PERFORMANCE PLAN

Senior Athletes

Satellite & County

Athletes

Speed

Power

Strength

Injury

Prevention

Strength & Conditioning in netball

focuses on 4 key areas. This diagram

represents the shift in importance of

these 4 components as you move

through the Performance Pathway.

All of these components are important

for your development as an athlete but at

the moment, the majority of your work

should be focussed on injury prevention.

Our aim is to develop an athlete that is resilient to injury and has the physical qualities

required for high performance netball. You can read about the type of training required

for this in more detail in the following pages.

WHAT DOES S&C

TRAINING DO FOR ME?

INJURY PREVENTION

Keeping you on the court is the primary concern of the Strength and Conditioning Coach. If

you are injury free then you have greater time to spend with your Technical Coach and have

greater chances of making technical improvements on the court.

It is important that you learn how to activate key muscle groups that stabilise your hips

(glutes) and torso (spine and abdominals) so that you move efficiently, and are able to hold

the strongest body positions when on court.

Injury prevention can be broken down into two main areas:

1. Activation

These exercises switch on the key muscles that will help prevent injury and improve your

performance on court.

How often? These exercises should be done at least 4 times per week but ideally every

day.

When? These exercises should be performed before you start your netball sessions at the

very beginning of your warm up. If you are not playing on a given day find time to complete

these exercises at home all you need is a floor! If you are playing other sports you should

also perform activation prior to starting- if you are preventing injury and improving your

performance then you know it makes sense!

Ask your Academy Coach to show you how to perform activation exercises safely and

most importantly effectively. Remember that excellence is a habit, not an act - so get

practicing!

Figure 1. The Glute Bidge

Start Finish

2. Landing Skills

Your ability to land safely and effectively in a variety of ways within 1.5 steps can

dramatically reduce your risk of injury and improve your on court performance. Landing well

will protect areas at risk of injury, such as the knee and the ankle as well as improve your

ability to stay upright to see the players and court around you, which will enable you to

release the ball faster to your team mates, make an interception and set the base for you to

change direction for the next play!

How often? These exercises should be performed 4 times per week after you have finished

a set of activation exercises.

When? These exercises should be performed prior to every netball session, after you have

performed your activation exercises. If you are going to be running, jumping, and landing at

a high intensity during a netball session, it is crucial that you have switched the right muscles

on (activation) so that you can control your body in space and stop effectively in the

strongest and most efficient postures (landing skills).

The quality of your execution of landing is very important and you must earn the right

to progress to the next level of the programme based on your ability. Your coach will

put you through a series of netball readiness tests. The results of these tests will

dictate which landing skills programme you perform.

There are 4 levels of the landing skills programme within the Academy structures.

Each level becomes progressively more challenging as your athletic ability improves.

The ‘hop and stop' test is an indicator of which level you should be completing.

Figure 2. The Hop & Hold Test

Start position Transition Hop Hold

IN SEASON STRENGTH & CONDITIONING PROGRAMME FOR SATELLITE AND COUNTY ACADEMY ATHLETES

WHAT ARE THE AIMS OF THE IN SEASON STRENGTH & CONDITIONING PROGRAMME?

1. Reduce injury risk and keep athletes on the court during the season

2. Enable athletes to withstand the rigours of a high intensity netball season

3. Provide a positive experience of, and educate athletes on Strength and Conditioning in netball.

The steps outlined below will guide you through what it takes to excel as an athlete by forming a solid

base of strength, conditioning, and athletic movement skills. The programme is intended to run from

October to March so that you are able to maintain a training stimulus throughout the season and

maintain a high performance level.

WHAT DOES THE STRENGTH & CONDITIONING PROGRAMME CONSIST OF?

1. Assessment - A series of physical tests to establish your athletic ability and to track your

progress. These tests will be carried out at regular intervals in your Academy sessions.

2. Preparation/ Warm Up - Warm ups that include elements of mobility, muscular activation and

landing skill development to reduce your risk of injury and improve you performance during

sessions.

3. Strength Work - These programmes include a multitude of bodyweight and loaded exercises to

improve strength around the ankles, hips, knees, trunk, and shoulder. They can be included

within netball sessions with your coach or completed at home or in the gym.

4. Conditioning Work- These programmes include on court running sessions, as well as some

bike conditioning work if you are currently injured. The sessions aim to develop your ability to

reproduce high intensity efforts on court.

If you are unsure of any exercises please refer to the picture explanations, view the video

demonstrations or ask your coach for help.

STEP 1 - ASSESSMENT

Your Academy Coach will carry out a series of tests at regular intervals during the year. These

will assess your ability to tolerate high impact and deal with high levels of netball.

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STEP 2 - PREPARATION/ WARM UP

WARM UP STEP 1- MOBILITY (5 MINUTES)

Athletes should perform 5 minutes of ‘Fab Four’ mobility work prior to any court, strength, or conditioning

session in order to prepare the body to move as it is designed to.

The Fab Four mobility programme is a staple element throughout the off season and in season training

period and will not change as other elements of the programme do.

‘FAB FOUR’ MOBILITY PROGRAMME To be performed a minimum of 5 times per week; prior to strength, conditioning or netball

sessions.

MOBILITY

EXERCISE SETS REPS NOTES

1. Dynamic Rectus Femoris Stretch

1 each side 12 each side Abs tight and squeeze glutes.

2. Single Leg Groiner Hold with Overhead Reach

1 each side 15 each side Keep chest up and look at hand.

3. Yoga Press Up Holds 1 6 5 second hold at top.

4. Squat to Stand 1 12 Restrict range to where back can be kept flat.

VIDEO LINK TO FAB FOUR MOBILITY ROUTINE

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https://www.youtube.com/playlist?list=PLz53bIoG5bjMcXPCJQVs1Q1ZX7t0HQpgH

WARM UP STEP 2 - ACTIVATION (10-15 MINUTES)

After mobility work has been completed, athletes need to activate the key muscles required to

perform. Strict attention should be paid towards the quality of execution and the muscles that are

working during the activation exercises.

ACTIVATION

To be completed prior to every court session and strength session.


1. Partner Glute Bridge (Resisted Hip Abduction)

2 12 Hold at the top for a count of 2

2. Glute Bridge Marches 2 10 each side Make foot weightless before lifting

3. Partner Resisted Eccentric Hip Abduction

2 12 each side

4. Hamstring Walkouts with Partner Resisted Shoulder Extension

2 30 secs Only go as far as you feel comfortable

5. Pull Together Plank Hold with Alternate Knee Flexions

2 30 secs

6. Side Plank with Hip Abduction Partner Resisted

2 30 secs Maintain good hip and knee alignment

VIDEO LINK TO ACTIVATION DRILLS

https://www.youtube.com/playlist?list=PLz53bIoG5bjNY8E6Qv1TkV_MLzA5XPNjz

STEP 3 - STRENGTH & CONDITIONING PROGRAMMES

PROGRAMME WEEKS 1-8

LANDING SKILLS WEEKS 1-8

The exercises detailed below make up the first 8 weeks of your Landing Skills

Programme. The goal is to jump higher and further as the week’s progress. Landings

should be quiet and involve good alignment of the hip, knee, ankle, and trunk.

LANDING SKILLS WEEKS 1-8

To be completed prior to every court session and conditioning session.


1. Single Leg Hop into Single Leg

Squat Holding Netball

2 5 each side Control squat for 3

seconds

2. Speed Skater Leaps 2 5 each side Hold landing for 3

seconds

3. Double Leg Take Off to Single

Leg Lateral Landing

2 5 each side Hold landing for 3

seconds

4. 90° Jump Squat after 5 Pogo

Jumps

2 5 each direction Hold landing for 3

seconds

NOTES

1. All landings must be held for 3 seconds with good alignment and hips and knees bent.

2. Coach your partner. If you see or hear a bad landing give them feedback.

3. During all single leg landing tasks where you are travelling for distance, the non-

working leg must touch the ground. If the non-working leg is placed on the ground,

start the set again.

VIDEO LINK TO LANDING SKILLS WEEKS 1-8

https://www.youtube.com/playlist?list=PLz53bIoG5bjN9EyTIQIorDBUqLSrkBtQv

STRENGTH PROGRAMME WEEKS 1-8 (40 MINUTES)

Strength work should be performed twice a week. Focus should be on full range of motion and

correct technique. Use the pictures and video links provided, or ask your coach for help if you

are unsure.

STRENGTH PROGRAMME WEEKS 1-8 Perform Fab Four Mobility and Activation Exercises prior to completing this programme.

EXERCISE WEEKS 1&2 WEEKS 3&4 WEEKS 5&6 WEEKS 7&8 REST

SETS REPS SETS REPS SETS REPS SETS REPS 1a. Goblet Squat

3 8 4 8 4 6 5 6

1b. Depth Landings

3 8 4 8 4 6 5 6 60 secs

2a. Suitcase Hold RFE Split Squat (reps are for each side)

3 8 4 8 4 6 5 6

2b. Lunge Jump to Box (reps are for each side)

3 6 4 6 4 8 5 8 60 secs

3a. Single Leg Squat from Bench (reps are for each side)

3 8 3 10 3 12 3 15

3b. Press Up (record the total number of reps each week)

3 Max 3 Max 3 Max 3 Max 60 secs

POST SESSION MUSCULAR CONDITIONING (10-15 MINUTES)

EXERCISE WEEKS 1&2 WEEKS 3&4 WEEKS 5&6 WEEKS 7&8 REST 1a. Partner Resisted Front Plank

45s

45s

60s

60s

N/A

1b. Hamstring Step Ups

45s

45s

60s

60s

N/A

1c. Side Plank with Hip Abduction

45s

45s

60s

60s

N/A

1d. Single Leg Calf Raise

Max each side

Max each side

Max each side

Max each side

N/A

Perform 2 rounds of the above

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VIDEO LINK TO STRENGTH PROGRAM & MUSCULAR CONDITIONING WEEKS 1-8

https://www.youtube.com/playlist?list=PLz53bIoG5bjOM1enB5-gzMgxjlQcr_kz4

CONDITIONING PROGRAMME WEEKS 1-8

Finish

Start

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CONDITIONING PROGRAMME WEEKS 1-8 Perform the ‘Fab Four’ Mobility Programme and Landing Skills Programme prior to completing this.

Session Description

WEEKS 1-4 WEEKS 5-8

ON FEET SESSION OPTION Week 1 Week 2 Week 3 Week 4 Course

Diagram Week 5 Week 6 Week 7 Week 8 Course

Diagram

Repeat Sprint Sessions: This type of session involves maximal sprinting over set distances using a rolling clock. The faster you complete the sprint the greater the recovery time you will receive. Make sure you have set marker cones up before the session starts.

10 x 40m course (10m + 10m + 20m) sprints on a 45s running clock (a sprint departs every 45 seconds

12 x 40m course (10m + 10m + 20m) sprints on a 45s running clock (a sprint departs every 45s)



20

m

10 x 30m (3 x 10m shuttles) on a 20s rolling clock.




10

m

Perform 2 sets

Perform 2 sets

Perform 3 sets

Perform 2 sets

erform 2 sets

Perform 2 sets

Perform 3 sets

Perform 3 sets

Rest 2.5 minutes between sets








Session Description

WEEKS 1-4 WEEKS 5-8

OFF FEET GYM BASED BIKE SESSION Work Time (High resistance 100 RPM+)

Rest Time (Low resistance Easy Pedalling)

Sets Recovery Between Sets

Distance Covered Per Set

Work Time (High resistance 100 RPM+)




Bike Sprint Sessions Periods of work should be viewed as all out sprint efforts. Rest periods should be used to recover to go hard again during the next rep.

20 seconds

40 seconds

3 sets of 10 reps

3 minutes

Week 1

30 seconds

60 seconds

3 sets of 10 reps

3 minutes

Week 1

Week 2 Week 2

Week 3 Week 3

Week 4 Week 4

PROGRAMME WEEKS 9-16

LANDING SKILLS

LANDING SKILLS WEEKS 9-16 To be completed prior to every court session and conditioning session


1. Single Leg Reverse Hop into Single Leg Squat Holding Netball

2 5 each side Control squat for 3 seconds

2. 90° Speed Skater Leaps 2 5 each side Hold landing for 3 seconds

3. 90° Double Leg Take Off to Single Leg Lateral Landing

2 5 each side Hold landing for 3 seconds

4. 180° Jump Squat after 5 Pogo Jumps

2 5 each direction Hold landing for 3 seconds

NOTES

1. All landings must be held for 3 seconds with good alignment and hips and knees bent.

2. Coach your partner, if you see or hear a bad landing give them feedback. 3. During all single leg landing tasks where you are travelling for distance, the non-

working leg must touch the ground. If the non-working leg is placed on the ground start the set again.


C11

https://www.youtube.com/playlist?list=PLz53bIoG5bjOrVDzemCNmzORGjmx_2pIO

STRENGTH PROGRAMME WEEKS 9-16

STRENGTH PROGRAMME WEEKS 9-16 Perform Fab Four Mobility and Activation Exercises prior to completing this programme


SETS REPS SETS REPS SETS REPS SETS REPS

1a. Goblet Squat with Double Pulse in Bottom Position

3

8

4

8

4

6

5

6

1b. Depth Landings to Jump Squat

3

8

4

8

4

6

5

6

60sec

2a. Suitcase Hold Rear Foot Elevated Split Squat with Double Pulse at Bottom (reps are for each side)

3

8

4

8

4

6

5

6

2b. Box Jump to Single Leg Landing (reps are for each side)

3

6

4

6

4

8

5

8

60sec

3a. Skater Squat from Bench (reps are for each side)

3

8

3

10

3

12

3

15

60sec

3b. Press Up (record the total number of reps each week)

3

Max

3

Max

3

Max

3

Max

60sec

POST SESSION MUSCULAR CONDITIONING (10-15 MINS) EXERCISE WEEKS 9&10 WEEKS 11&12 WEEKS 13&14 WEEKS 15&16 REST

REPS/TIME REPS/TIME REPS/TIME REPS/TIME

1a. Pertubated Side Plank

45s 45s 60s 60s n/a

1b. Single Leg Calf Raise

Max Each Side Max Each Side Max Each Side Max Each Side n/a

1c. Travelling Plank

45s 45s 60s 60s n/a

1c. Speed Skater Leaps

45s 45s 60s 60s n/a



https://www.youtube.com/playlist?list=PLz53bIoG5bjMCK_8jeu6JEX5iF-tjPgIw


Finish

Start

5m

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Session Description

WEEKS 9-12 WEEKS 13-16

ON FEET SESSION OPTION Week 9 Week 10 Week

11

Week 12 Course Diagram

Week 13 Week 14 Week 15 Week 16 Course Diagram

Repeat 10 x 35m 12 x 35m 10 x 12 x 35m

10m

10 x 60m 12 x 60m 10 x 60m 12 x 60m

Finish

Change of course course 35m course (6 x 10m (6 x 10m (6 x 10m (6 x 10m Direction sprints on sprints on course sprints change of change of change of change of

Sprint Sessions:

a 30s running

a 30s running

sprints on a

on a 30s running

directions) on a 45s




This type of clock (a clock (a 30s clock (a rolling rolling rolling rolling session sprint sprint running sprint clock clock clock clock involves departs departs clock (a departs maximal every every sprint every sprinting 30s) 30s) departs 30s) and every changes in 30s) direction

Perform 2 sets

Perform 2 sets

Perform 3 sets

Perform 3 sets

Perform 2 sets

Perform 2 sets

Perform 3 sets

Perform 3 sets

over set distances using a

Rest 2.5

Rest 2.5

Rest 2.5

Rest 2.5

Rest 2.5

Rest 2.5

Rest 2.5

Rest 2.5

rolling clock. The faster minutes minutes minutes minutes minutes minutes minutes minutes you between between between between between between between between complete sets sets sets sets sets sets sets sets the sprint the greater Start

the recovery time you will receive.

Session Description


OFF FEET GYM BASED BIKE SESSION Work Rest Time Sets Recovery Distance Work Rest Time Sets Recovery Distance Time (Low Between Covered Time (Low Between Covered (High resistance Sets Per Set (High resistance Sets Per Set resistance Easy resistance Easy 100 Pedalling) 100 Pedalling) RPM+) RPM+)

Bike Sprint

20s work, 10s rest x 8

6 sets

2

Week 9

20

20

3 sets of

3 minutes

Week Sessions 13 Periods of

work should Week 10

Week 14 be viewed

as all out sprint

efforts. Rest (4 minutes) minutes Week 11

seconds seconds 12 reps Week 15 periods

should be used to

recover to Week 12

Week 16 go hard

again during the next rep.

PROGRAMME WEEKS 17-24

LANDING SKILLS PROGRAMME WEEKS 17-24

LANDING SKILLS: WEEKS 17-24 EXERCISE SETS REPS NOTES

1. Single Leg Lateral Hop into Single Leg Squat Holding Netball

2 10 each side

Control squat for 3 seconds

2. 180° Speed Skater Leaps 2 10 each side

Hold landing for 3 seconds

3. 180° Double Leg Take Off to Single Leg Lateral Landing

2 5 each side


4. Alternate 180° Jump Squat after 5 Pogo Jumps. 2 5 each direction


NOTES 1. All landings must be held for 3 seconds with good alignment, hips and knees bent.

2. Coach your partner. If you see or hear a bad landing give them feedback.

3. During all single leg landing tasks where you are travelling for distance, the non-working leg must

not touch the ground. If the non-working leg is placed on the ground, start the set again.


https://www.youtube.com/playlist?list=PLz53bIoG5bjP2ByDv8XKnwTxXBS7O7H27

STRENGTH PROGRAMME WEEKS 17-24

STRENGTH PROGRAMME WEEKS 17-24 Perform Fab Four Mobility and Activation Exercises prior to completing this programme


SETS REPS SETS REPS SETS REPS SETS REPS

1a. Suitcase Hold Rear Foot Elevated Split Squat (hold for 5s in bottom position). Reps are for each side.

3

8

4

8

4

6

5

6

1b. Single Leg Hurdle Hop and Stick. Reps are for each side.

3

8

4

8

4

6

5

6

60sec

2a. Goblet Squat with Double Pulse in Bottom Position

3

10

4

10

4

12

4

15

2b. Hurdle Jumps

3

6

4

6

4

8

4

8

60sec

3a. Loaded Press Up (If you cannot do more than 10 bodyweight press ups, do not add load)

3

Max

3

Max

3

Max

4

Max

60sec

3b. Skater Squat from bench (reps are for each side)

3

10

3

12

3

15

4

15

60sec

POST SESSION MUSCULAR CONDITIONING (10-15 MINS) EXERCISE WEEKS 17&18 WEEKS 19&20 WEEKS 21&22 WEEKS 23&24 REST

REPS/TIME REPS/TIME REPS/TIME REPS/TIME

1a. Get Up Plank

45s 45s 60s 60s n/a

1b. Pogos 45s 45s 60s 60s n/a

1c. Side Plank with Hip Flexion Extensions

45s

45s

60s

60s n/a

1d. Split Squat Jumps

45s 45s 60s 60s n/a



https://www.youtube.com/playlist?list=PLz53bIoG5bjPeWwOSXvJYOAo9vD2Cv4vY


Finish Finish

Start

5m

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Session Description


ON FEET SESSION OPTION Week 17 Week 18 Week

19

Week 20 Course Diagram

Week 21 Week 22 Week 23 Week 24 Course Diagram

Repeat Change of Direction Sprint Sessions: This type of session involves maximal sprinting and changes in direction over set distances using a rolling clock. The faster you complete the sprint the greater the recovery time you will receive.

12 x 20m sprints on a 15s rolling clock (a sprint departs every 15s)




20m

12 x 20m course (5m + 5m + 10m) sprints on a 15s rolling clock (a sprint departs every 15s)




10m

Perform 2 sets

Perform 2 sets

Perform 3 sets

Perform 3 sets

Perform 2 sets

Perform 2 sets

Perform 3 sets

Perform 3 sets









Session Description


OFF FEET GYM BASED BIKE SESSION Work Time (High resistance 100 RPM+)




Work Time (High resistance 100 RPM+)




Bike Sprint Sessions Periods of work should be viewed as all out sprint efforts. Rest periods should be used to recover to go hard again during the next rep.

15 seconds

45 seconds

3 sets 15 reps

3 minutes

Week 9

20 seconds

40 seconds

3 sets of 15 reps

3 minutes

Week 13

Week 10

Week 14

Week 11

Week 15

Week 12

Week 16

WHAT HAPPENS AFTER THE SEASON IS FINISHED? ACTIVE REST

PERIOD

After the competitive season is finished, it is important that athletes take some time away from

structured netball and strength & conditioning work. An active rest period provides time to recover

physically and psychologically from the rigours of high level netball. The period of active rest should

last from 2-4 weeks depending on what your coach has planned for you. After your Active Rest Period

is complete, you should begin completing the ‘Strength and Conditioning Off-Season Programme’, (you

will find this programme after the Cool Down section on the next page).

STRUCTURING YOUR ACTIVE REST WEEKS

Aim to complete the following frequency of sessions during your active rest weeks:

STRENGTH: 2 sessions of 1-1.5 hours

CONDITIONING: 2-3 sessions of no longer than an hour

DESIGNING THE CONTENT OF YOUR SESSIONS

STRENGTH (SELF SELECTED):

Step 1: Pick 5 exercises (strength, trunk strength or muscular conditioning) that you have learnt over

the off season or competitive season.

Step 2: Select the number of sets of each exercise you wish to complete (between 3 and 5).

Step 3: Select the number of reps or time for each exercise (between 6-10 reps or 45-60 second time

cap).

CONDITIONING:

It is useful for netball athletes to experience other modes of conditioning other than the on court work

you have been exposed to during the season as it will expose you to different ways of moving and

offload some of the repetitive movment patterns associated with netball

Step 1 - Select your activity:

- Swimming

- Squash

- Cross Training

- Cycling

- Other Sports

Step 2 - Select the length of session.

This should be between 45 and 60 minutes in length.

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COOL DOWNS

After you have finished a session it is important that you implement a cool down procedure

to help kick start the recovery process and maximise how effective your training is in

improving your athletic ability. An appropriate Cool Down can help to clear lactate that may

have accumulated in the system and static stretching is important in helping to regain length

in the musculature used during a session.

You can modify your approach depending on the equipment and resources you have

available to you. In the table below there are options that can be performed; on feet, on a

bike, or in a pool.

COOL DOWN PROTOCOL/GUIDANCE Option 1 (On feet or on court) Option 2 (Off feet – Bike)

1. Run at a steady state for 5 minutes. Athletes should aim to cover a court length (or 30m if they are running outside) every 10-11 seconds.

2. Choose three static stretches of your choice, or three from the ‘Fab Four’ Mobility Programme and spend 5 minutes executing these with good quality.

Pedal at the following rates: - 1 min at 60 RPM – moderate resistance - 1 min at 70 RPM – moderate resistance - 1 min at 80 RPM – moderate resistance - 1 min at 70 RPM – moderate resistance - 1 min at 60 RPM – moderate resistance

Perform 5 minutes of static stretching after finishing on the bike.

Option 3 (Pool Recovery)

If you have access to a pool after your; court, strength or conditioning sessions, making use of pool based recovery is an effective option to maximize the adaptations of training sessions and reduce fatigue levels.

Pool Recovery Session Rules

1. 15-20 mins in length 2. Athletes must be submerged from belly

button down 3. The session should contain mobility

elements (See across for example)

Example Pool Recovery Session 1 minute aqua jogging 1 width of pool walking, including quad stretches 1 minute of aqua jogging 1 width of pool walking, including knee hug stretch 1 minute of aqua jogging 20 leg swings forward and backward 1 minute aqua jogging 20 leg swings side to side

Repeat the above x2

C23

strength & conditioning...the strongest body positions when on court. injury prevention can be...

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