1. TeamVic Netball Fitness Programming

2. 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 mins
You may wish to include skill and tactical activities to complement these workouts.

3. 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

4. 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

5. 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