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Netball: Varied Running - Up and Down the court

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DESCRIPTION

Simple jogging x 4 lengths
Jog backwards x 2 lengths
Switch jogging, switching between forward & sideways facing x 2 lengths
Jog, grapevine technique x 2 lengths
Jog, Zig-zag running - two steps right, two steps left x 2 lengths
Static squats - keep heels on ground, knees over feet x 10 on each leg
Static toe rolls - Up onto toes, rock back onto heels x 20
Zig zag at a faster pace - cut out the squeaky shoe noise, so running and not sliding x 2 lengths
Slow walking lunges - 5 to the right, 5 to the left - Head up, keep steady, keep in line, back straight
Static side lunges - 5 to the right, 5 to the left - feet parallel

COACHING POINTS

You don't need to run all the options on the list to the left. Just choose from this list, keep it flowing and high paced!

Obviously the harder you want to push your players, the more runs you will get your players to do.

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OFTEN USED WITH...

W-Shape Running:

Cones are set out in a W shape.

Players start line up and run one after the other.

Once the first player has reached the first cone the second player starts.

Warm ups

Warm-up: Jogging with Rules:

Jogging around the court for 10 minutes, depending on facilities available possibly with some music playing.

After 5 minutes of gentle jogging introduce some rules (see notes).

Warm ups

Workers in a Square:

Split your group into 8s (2 balls are needed for this pass and move exercise).

The balls start on opposite corners and are passed clockwise. Each worker, after having passed the ball, swaps places with the player across the square that passed the ball at the same time.

Warm ups

Jogging and Footwork Warm Up:

Jogging and footwork patterns.

Players jog around the court, preforming different footwork patterns along different sides can be any lines on the court, players do not have to run around the perimeter).

With older players allow the player at the front of the line to lead, the other players must follow their example. Regularly change the player at the front of the line.

Warm ups

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