Netball: W-Shape Running

Players line up in single file. The front player runs in any direction and the rest follow. On the coach's whistle the back player runs to the front and takes over the lead.

Unlimited number of players, 1 ball between 2, 1 full court length.  Players pass the ball between thier partner whilst moveing down the court. When players reach the end of the court they peel out and pass over the inside line using overhead passes. Transition should be continuous. 

In groups of 4. Three players hold hands, with the fourth player being made the tagger. The fourth player (green player 1) has to try and tag a named member of the triangle (in this case player 1).

Set up: Players set up in 4 corners 8+ players 2 balls in diagonally opposite corners Players without the balls and at the front of diagonally oppsite lines are the workers. Workers drive out and receive a pass from their left. Worker turns and passes back to the line they came from. Workers then drives back towards the line they came from to receive a short 'anywhere' pass (drop, high, bounce). Worker then drives to their left to receive a long over head ball and passes to the line they were driving towards. Passer sends a long flat ball to worker who then finishes off with a pass to the opposite line they originally started from.

Cone out a square, 5m x 5m, with 3 attacker's and 1 defender inside. One of the attackers starts with a ball. The attacker's aim is to get the ball to all 4 corners in any order without being tagged with the ball by the defender. They start again if they are tagged. They can only move the ball by passing, they can't run with it. You can swap the defender out if they make it to all 4 corners or wait until they have managed it a few times to progress.

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

Depending on what the coach calls players must respond.

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.

A good warm up for a large group.  Players are in partners and stand opposite eachother with a cone inbetween them. The coach calls out body parts players are to touch. When coach calls out 'cone' players are to quickly grab the cone in front of them,contesting with their partner.  Fun for all ages!

Unlimited number of players, 1 ball between 2. Examples of movements you could use: Crunch and pass V sit overhead pass Little feet and chest pass Bicycle legs and pass

Equipment: 2 balls, half court space, 6+ players. 4 players stand as posts in a square as set out in video. Approximatly half way down 1/3 and near halfway. 2 other players, the workers, start on the baseline with the balls, one each.  Workers pass ball out to first posts on a diagonal and follow the pass to recieve a short pass from first post. Workers then pass straight on to the second posts and follow the pass.  Second post players toss a high ball for the workers to catch. Workers stay put and the second post players run down court to recieve a long pass to the point of the first posts. First posts move down and will become the workers in the next round. 

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).

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.