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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.
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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