TeamVic Netball Fitness Programming

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Presentation transcript:

TeamVic Netball Fitness Programming

How to use this Programming These workouts are designed to be incorporated as part of the fitness component of your weekly team trainings Please ensure players have completed a good warm up included some aerobic movement (jogging) and dynamic stretches They focus on aerobic capacity and muscular endurance. They range in length from 10- 30mins You may wish to include skill and tactical activities to complement these workouts.

TeamVic Netball Fitness WOD #1 Complete As Quickly As Possible: 400m run 50 Sit-ups 5 burpees 40 push ups 30 squats 20 lunges 10 x-plodes

TeamVic Netball Fitness WOD #2 Complete five rounds of: 20m, 40m, 60m shuttle sprint/run 1 min rest between rounds Aim for maximum speed each round Then 10m Bear crawls 30 seconds rest between rounds

TeamVic Netball Fitness WOD #3 3KM Run Premier players aim for under 16mins Senior/Social players aim for under 21mins Then Every minute on the minute (EMOM) for 10mins: Alternate 50 sec plank 50 sec wall sit