Netball Drills

Small bean bags to throw

Get girls to stand in a circle. Start with 2 bean bags. Throw the bags to each other across the circle. Gradually add more bean bags so only 4 players don't have one. Throw the bags to each other at about shoulder height.

Skills:

• Hand / eye coordination
• Keep eyes up
• Defending the ball (bean bag) using hands when more than one bag is thrown at them
• Peripheral vision
• Not ducking

Dodging and Pivoting

4 markers per group
groups of 4 or 5

Line markers up, evenly spaced (about 1metre apart). Players weave in and out of markers, pushing of the outside foot when changing direction. When they get to the end the player goes around the last marker and faces back to the group then repeats the weaving to get back to there group. Go to the end of the line. Repeat until all players have had at least 2 turns.

All players in a line
Markers about 10 metres away
Players are to run at ? speed to marker, pivot on one foot and run back to the start, pivot on other foot then stop, ready to start again.

Movement and decision making

All players start on the base line. Coach is in the middle of the court.
Couch calls out instructions for what movements players to do - left, right, forward, backward, up (jump), down (touch the ground).
Players move around the court following coaches instructions until coach says stop.

Defending

Shadow defending- This is were 2 players stand together, one player is to make the moves and the other player is to copy the movement.
1 Have players face each other. One is the mover, the other is the shadower.
2 Have players facing the same way. The player that is behind is the mover and the front player is the shadower.

This builds defending skills for following their opposition players on court and to stay in a front defending position using their peripheral vision to follow opposition player.

Throwing / Catching

1 ball between 2 players
Players are to stand in 2 even lines facing each other.

Throw the ball to each other
Chest pass
Shoulder pass - right
Shoulder pass - left
Bounce pass

1 Ball each Stand on the spot, toss the ball in the air as high as possible:- Catch the ball before it bounces Touch the ground and catch the ball Spin around and catch Clap and catch

1 Ball between to players

Player 1 holds the ball out in front at chest height. Player 2 stands arms length away  and has hands at the side.
Player 1 drops the ball, player 2 catches the ball before it bounces.

A few simple steps to creating your training plan

• Make up a weekly sheet including all days of the week and times ranging from 6.00am - 9.00pm.
• Put into your weekly plan all your non negotiable commitments.  These are commitments that you must attend or are compulsory, for example; work, university lectures or school.
• Put into your weekly plan all your high priority committments.  These are committments that you should and will attend often, for example; study/assignment time and church.
• Now add in all your weekly sporting committments, for example; team trainings and games.
• Now include your personal and household committments, for example; housework/cleaning, leisure or recreation time, friends and family time and walking the dog.
• Now add in your individual fitness and netball training sessions, making adjustments should you need to.  Look at your weekly plan observing any gaps that may be suitable times to include a training session.  Take note of extra time in the mornings and use this time wisely by training at the very start of your day.
• Once you have your weekly or monthly training plan, now is the time to create your own traning programme here on the NetballSmart website www.netballsmart.co.nz. 
• Modify the days and times in your training programme to suit your weekly plan.
• The last step is to keep yourself motivated and progress your training programme gradually to meet your goals.

Suggested Planning For A Session

1. Discussion of last game, tonight’s goals, news, etc
2. Warm Up – slow runs, stretch, faster foot work, stretch
3. Passing in pairs, then team passing/moving exercise
4. If required fitness/drill exercise working in stations pairs or fun team exercise
5. Main skill introduced, done preferably in pairs without ball, then with ball, then in group with pressure. Don’t try to improve several skills in one night. Keep the focus on one.
6. Skill incorporated into whole team drill, if possible.
7. Game, highlighting the skill learned.
8. Warm down – slow jog up and down court.