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Good one person drills?

I'm a GS playing indoor netball (ie with astroturf and nets around the court). I'm planning on trying out for superleague and state next year, and I want to get some good training in. My local centre have said I can practice there any time I want. I can practice shooting by myself, but the areas I feel I need to work on are catching quick passes, catching angled/spinning passes off the net and breaking free of different style defenders. Any ideas on how I can work on these skills by myself?

You can practice ball skills by yourself just using somewhere with a wall. But I think breaking free from defenders will be difficult to do by yourself and I would say work on this on your own by improving your fitness and power to run from a standing start or change direction. All the drills you can do for improving core strength, footwork, balance and basic agility will all help you will all areas of netball, including those that you mention, so I would spend some significant time doing that and leave the practice of the particulars of getting free to when you've got a team to practice with.

One you might want to do if you want to practice shooting without a defender is, when you go somewhere in the semi circle and have a shot at goal pretending there is a defender. If it goes in you get the ball and go from a different position than before but if you miss jump up for the rebound pretending someone might get it before you and then have another shot from where you got the ball and so on.

 

Anotherone you might want to do is go to a brick wall and do 20 shoulder passes, 20 chest passes and 20 bounce passes when you have done that do it all again. Then to practice lobs you throw the ball really high in the air and jump up to catch it around 40 times.

 

If you want to try breaking away from a defender you might want to try... Get cones or something that you can see as points and then set them out in a zig zag formation go to the bottom and then run up to the cone and dodge and keep doing that untill you reach the end of the zig zag formation then jog or sprint to the other end and do it all again.

 

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  • or access our tried and tested plans