Unit 11. Development Of Personal Fitness

Introduction

My name is rachael kemp, I am 14 years old and play netball. Up until last season I also played football for Garden Village girls U15s, I played for 6 seasons and won lots of leagues and competitions and got to represent west wales in the welsh cup final in cardiff last season. I've been playing netball for about 5 years, I started off playing for Mumbles Treforys but have moved to Apex at the start of this season. The position I play is mainly Wing Attack but sometimes I play Centre. I train at the leisure centre on wednesdays and then in the summer I play in the Summer League on monday evenings aswell. Also I play netball for the school team and train in the sports hall wednesdays after school. At the moment my fitness levels and performance isn't as good because i haven't trained at all over christmas. Im looking forward to going back to training next week to prepare and get to the best of my ability ready for the summer league starting in april.
   The main physical and technical requirments needed for my position wing attack in netbal are:
1) c.v endurance because it is important to be able to keep running and playing to the best of my ability for the whole duration of a match.
2) Agility and flexibility because they need to dodge quickly and change direction to make space and loose their marker. Also to be able to jump or reach for the ball with less risk of sustaining an injury.
3) Co-ordination because the main point of the game is to be able to catch and pass the ball swiftly down the pitch, then shoot and score. It is also important to be able to co-ordinate your feet so that your landing foot doesn't move while the rest of your body can.
4) Balance is also important because you need to stop abruptly after quick movements when you catch the ball and then you need to compose yourself and get balanced before passing the ball to another team mate.
5) Speed because its a fast game and you need to move and throw the ball with speed and accuracy down the court as quickly as possible.

Goal setting

My long term goal is to make the team and be the best I can for the summer league this season. To help try and reach this goal my three short term goals are:
1) Improve cardio vascular endurance to allow me to contribute fully and to the best of my ability from the beginning of the game until the end and maintain high energy levels.
2) Improve agility to allow me to dodge more effectively, especially to receive the centre pass.
3) Improve passing but in particular the over head pass into the circle for the shooter to run back and get.

The training methods I plan to use to help me improve my c.v endurance is continuous training. I will use a combination of cross fit and circuit training along with simple continuous 25minute run to avoid it getting tedious. To improve my agility the training method I will use is SAQ training. I will do quick short obstacles such as swerves through cones, zig-zag runs, two- footed jumps over low hurdles, speed agility ladders and turns through 360 degrees. To improve my technical skill which is passing I will improve my co-ordination component. The sort of training sessions I will do are passing drills like the compass drill.

Here is a timetable of briefly what type of training session I will do and when I'll do it:

In more detail this is what I will do for each type of training session:

Continuous Training:

One type of continuous training session I will do is a 25 minute run. I will work at a steady pace for the whole duration without any rest times. I will work in the aerobic training zone with 65-70% maximum heart rate. A 25 minute run is a good way of improving my c.v endurance but thats the only fitness component it does improve. Advantages of this type of training is that I don't need specialist equipment or coaching but disadvantages is that it could get tedius quickly and therefore I could loose interest and not want to go out and do it.  

  To avoid it getting tedius I will vary my continuous training sessions by sometimes doing a Cross Fit Circuit. I will do a course which consists of 5 burpees which would use flexibility,explosive strength and co-ordination, Next I will do 10 kettle bell swings which used muscular endurance and strength, then skip 15 skips with a rope which will use co-ordination and speed and then 4 shuttle runs which will improve my c.v endurance and agility when I turn. That would complete 1 lap, the aim is to do as many laps as I can in 15 minutes. The disadvantages for cross fit training are that you need specialist equipment and have to be taught techniques to avoid injury such as how to swing the kettle bell. Advantages for it is that it works lots of the fitness components and more variety keeps you interested and I can see if I've improved next time by how many laps I complete.