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 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??

Netball CoachCoach
ANSWERS
Netball CoachCoach

Fartleck training is great to increase endurance in stop start sports like netball.

  • Warm up with a steady jog for 10 minutes

  • Jog for 60 seconds

  • Run hard (3/4 pace) for 90 seconds

  • Jog for 45 seconds

  • Sprint for 10 seconds

  • Jog for 30 seconds

  • Run backwards for 30 seconds

  • Walk for 30 seconds

  • Run hard for 60 seconds

  • Repeat 3-4 times

  • Cool down at a steady pace for 10 minutes

You could also try sessions at different locations doing:

  • Circuit training (weight or strength stations interspersed with)

  • Hills runs

  • Stair runs

  • Lunges over a distance

I hope this helps!

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