Warm-up: Jog 2 laps of the oval, then stretch; Calves, quads, glutes, hamstrings, hip flexors and adductors. Complete 2 more laps of the oval, this time 80% speed along the length of the oval and slow done to 50% for the width of the oval.
Spend a further 5min doing dynamic stretches and strength, balance and landing exercises from the knee program https://knee.netball.com.au/elite/
Aerobic endurance:
Get to a big field - soccer/league
Drill 1: Similar to 2nd part of the warm-up – Run the length of the field (95%), then walk the width and run the length again. Complete 3 laps of this.
Drill 2: See if you can get a friend to work with you and push one another., if you can't - use a stop watch, phone or smart watch to time yourself.
Run a quarter of the length of the field (85%) and back to the start, then swap with your partner. Repeat this with half the field, ¾ field and full field. If you don’t have a partner, time how long the run takes and rest for that same amount of time. Maintain a work-rest ratio of 1:1. 2min rest. 3 rounds.
Drill 3: Repeat Drill 1 for another 3 laps.
Make sure you have a really good stretch at the end of this. Do this at least twice week whilst we try to build up our fitness.
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