New Year - New Fitness Goal

To have a winning edge - start before the competition.

For the next two weeks make sure we work on fitness goals - here are a few training tips.

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/

Speed and agility Setup: Set out 4 dots in the shape of a square.

X. X

3. 2

X X.

1. 4

Drill 1:

Start at the back cone (1)- sprint on a diagonal (2) then slide left (3) and slide back to (4) making sure your head is up and not looking down - repeat this 5 times.

Drill 2

Start at 1, sprint to 3, back run to 1, sprint to 2, run backwards to 4 - sprint to 2 - jog back to 1 and start again - repeat this 5 times

Drill 3

Start at 1 slide to cone 4 and do a figure 8 pattern around and back to 1, sprint to 3, side to cone 2 and then do a figure 8 back to 3. Jog back to cone 1 and repeat this 5 times.

Repeat all 3 drills again.

For variety you can add a jump at each cone

If you have someone with you add passes when driving forward - both straight, low balls and high balls.