i have been set a task to come up with a 6 week training programme?
i have been set a task to come up with a 6 week training program for a netball player, with the main aim to increase their endurance levels. i have planned for 3 sessions per week resulting in 18 sessions all together and i was wondering what sort of drills are appropriate to use so that there is a noticeable increase in endurance levels without having to make the player just literally run around for 40 mins a session. please help??
Fartleck training is great to increase endurance in stop start sports like netball.
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Warm up with a steady jog for 10 minutes
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Jog for 60 seconds
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Run hard (3/4 pace) for 90 seconds
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Jog for 45 seconds
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Sprint for 10 seconds
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Jog for 30 seconds
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Run backwards for 30 seconds
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Walk for 30 seconds
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Run hard for 60 seconds
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Repeat 3-4 times
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Cool down at a steady pace for 10 minutes
You could also try sessions at different locations doing:
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Circuit training (weight or strength stations interspersed with)
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Hills runs
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Stair runs
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Lunges over a distance
I hope this helps!
sportplan_netball
