Netball: warn up

Who can send me an example of a training session for a A3 team where the training lasts 1 hours from warn up to warm down

Is they any  drills  i can implement at training for chatter boxers  and the team forgetting the basic skills in a game of netball. i.e. defending their players through the game, foot work, throwing a ball to team members getting in fron t of the players , no even talking to each otheretc                                                   Its very frustrating when theses girls are  13/15 year olds and are  lazy .     

After my opponent release the ball can I use my body but not arms to block in front of her so as to prevent her from going to the front?( In centre third) If the opponent just run ahead and crash on the defender, is it a contact?Or in fact the action of the defender preventing the attacker to run towards goal third is obstruction or a rule called" causing contact"?

HiRecently I was umpiring a very challenging game.I was questioned about a decision i had made during the game, to which I said that if a further explanation was required that the player should approach me at quarter time. This particular player and a number of others on court continued to be extremely challengingAt quarter time this player approached me not to ask for an explanation but to challenge my decision and it would seem the tone that I had put on my decision, which she seemed to think was made by me with a harsh tone.I explained that i would not tolerate her attitude on court. She then said that as i had made my point that she wanted to make hers. My understanding of this is that, although I do not have to give an explanation I did because sometimes it helps with the attitude of players if they know what they had done wrong. On this occasion the player concerned wanted to make her point, this is what I need clarification on.She said that she was going to report me to the league as I did not allow her to have her say.I was not aware that my tone was harsh, and did ask the other team if they felt I was, to which they said that they absolutely did not.This player was a defender, and the only thing I can think of is that when she asked for an explanation for my decision I was running back to the centre line as a goal had been scored, I was at this point running back, entering the score, calculating whose centre pass it was, so may be my tone may have been a little rushed.Although I feel that I am was happy with my decisions on the day, I was wondering where I stand when something like this happens. Are players allowed to voice their opinion, I didn't think they were, but can not find anything in the rule book that definitively says one way or the other.I am a firm umpire, and feel that I know the rules thoroughly having played at a very high level myself int he past.I am a grade C umpire and the team was in one of the higher divisions, so really should know better.