Training Program Discussion

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Recommended: Analysis of netball

Netball uses a combination of each energy systems. It is a fast paced game, with lots of stop-starting, abrupt direction changes, and short, sharp movements. For this reason, netball uses the alactacid, ATP/PC system. This caters for one explosive muscular contraction using ATP lasting 1-2 seconds, and then 10-12 seconds of creatine phosphate (CP) after that. This might be for the centre pass, or any short movements. The Lactic acid system would then take over for 10-60 seconds of high intensity movement, which could be for running or dodging down the court. The body would now progress from the anaerobic system to the aerobic, to meet the demands of the activity. This will last for one hour of work, and is the dominant system used through the 15 minute, interval quarters. As the aerobic system is the predominant energy system used in netball games, the training program is targeted to improve and work this area, for maximal performance.

The training program develops the aerobic system using the four aerobic training types: continuous, fartlek, aerobic interval and circuit training. There is 4-5 sessions per week, which improves aerobic fitness. 3-4 of these are used to specifically develop aerobic fitness, and the remaining session/s are used to develop tactics and skills, strength and flexibility for general fitness and strategy. Continuous training for 20-30min (e.g. jog) at 60-80% maximum heart rate (MHR) develops aerobic endurance, so the athlete won’t become too fatigued during quarters. High intensity work of moderate duration at 80-90% MHR develops leg speed, essential for netball. Fartlek training (varying speed and terrain) works both aerobic and anaerobic systems, which is very useful and specific to the needs of an eli...

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...> [Accessed 5 May. 2014].
• Hpathletes.com, 2014. [online] Available at: [Accessed 5 May. 2014].
• Jeron.je, 2014. AngliaCampus : 5 Week Training Schedule for Netball. [online] Available at: [Accessed 5 May. 2014].
• Slideshare.net, 2014. Strength & Conditioning Training for Netball. [online] Available at: [Accessed 5 May. 2014].
• Sportsdietitians.com.au, 2014. SDA - Netball. [online] Available at: [Accessed 5 May. 2014].
• Tcyear12pe.global2.vic.edu.au, 2014. Prac Activity – Netball | Traralgon College Year 12 PE. [online] Available at: [Accessed 5 May. 2014].

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