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5-10min Fitness Circuit Drill

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Jo, Netball Coach

DESCRIPTION

30sec per station then rotate:

  1. Drive diagonally as if to intercept a ball, then run backwards (hips turn, eyes stay fwd) square up and jump for an intercept.  Repeat in opposite direction.
  2. Ball Twist.
  3. Fast Feet fwd & Bwd over the line moving up and back, fast arms, eyes up.
  4. Ladder work - mix up footwork combinations.
  5. Sit-ups.
  6. Run to cone on circle edge the drive back to the post.  Repeat to each cone then work back again. Eyes and body facing down court.
  7. Push-ups.
  8. Conework - focus on hip turn, outside foot push off for power and use arms for speed.  Eyes up.
  9. Hurdles - high knees, fwd, sideways, vary movement
  10. Plank.

PROGRESSION:

Add 30sec ball handling between each movement 

COACHING POINTS

Coach to move around with Flashcards to ensure all eyes are up.

Can error detect and correct while doing this.

Assistant Coach to keep time and call rotations. 

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