WHAT BETTER WAY TO BECOME NETBALL FIT AND SKILLED THAN TO...

"Train the WAY you Play"

You Can Waste So Much Time On

High Levels of Endurance

Only To Put In Low Level Performance

No need for drawn out endurance programmes, circuit training or aerobic classes.

 

They will all build fitness but wasted on a netball player, especially when the game does NOT depend on any of them.

 

There Is Little Specific Fitness & Skill

Development through Generic Training

I have seen some extremely fit triathletes hot footing it around a netball court with the turning circle of a draft horse. I have also seen slower Centre players with exceptional footwork, who are always in the right place at the right time.

 

The game requires a different agility and stamina to racing and field sports.

 

If you train generically by running up steep hills, committing to push ups, bench presses, chin ups or leg lunges, this is training without relevance to the game.

 

This is a form of body conditioning, a netball player would never tap into.

Train the WAY your sport is PLAYED and you will be SUCCESSFULL. But if you borrow drills and formats from other sports your progress will be slow.

 

By training the way the game is played - through explosive reflex actions, your skill level will increase threefold compared to traditional linear training.

 

The Advantage Of Reflex Training Is

Not One Drill Will Be Needed

Your training aim, as a player, is to build your court skills around the constant stop/start of play and spontaneous changes in direction.

 

You do this through footwork, court speed and the capacity to out-jump your opponent.

 

Without these abilities highlighted you will fall behind in play and your opponent will gain the EDGE over you. And we don’t want that to happen!

 

Let’s start with your footwork…

 

1. QUICK FOOTWORK IN MINUTES NOT WEEKS

 

If you are spending hours training your ‘footwork skills’ something is amiss.

 

Many players are training with drills more suited to field games. This linear movement is a slow way to develop your footwork, for a game played at speed in such a confined area.

 

The quickest and most efficient method to train for game skills is to turn the training into a mini-competition. Raising your endorphins!

 

Developing Quick Footwork Agility In Only Minutes

Like boxing and squash, netball is based on quick reflexes and quick footwork. You have to be able to out manoeuvre your opponent.

 

The are seven big advantages of this footwork and agility game that you cannot glean from drills…

 

1. There’s no physical strain, as you are playing your wits
2. No learning curve at any age from teens to veteran
3. Noticeable results in minutes developing lightning reflexes
4. Competition endorphins ramps up your stamina and speed
5. Your aerobic intensity levels will shoot up without realising it
6. It’s three dimensional - depth of movement in all directions
7. High footwork agility - difficult to develop through linear drills

 

The slowest daintiest player, where a coach may not give her a second glance, can transform herself through this single footwork training skill.

 

Players in all age groups, can move around their opponents with the footwork of a meerkat, to the envy of any seasoned netballer. It is just training the right way for your sport.

 

I can guarantee immediate improvement from my experience in training club and rep players through competitive footwork games.

 

How Is All This Possible So Quickly?

You train instinctively, by activating all your nerves and muscles at the same time. There is no hesitation in movement, like there is in drill training.

 

This footwork game promotes...

 

• Minimal recovery time, as the physical impact is low
• There’s no plateauing, as there are with drills
• At any player level you just get better and better

 

It Is Zero Pause Training At Its Best

Animals do it naturally without training. They have different muscle type and limbs designed for speed and leaping.

 

But we humans have to adapt and log all the information into our muscle memory. And mini-competition games do this beautifully.

 

At Reps all our skill training is done this way. Ball handling, passing, footwork, speed work - everything.

 

By training instinctively your concentration will always be at 100% and it is this ‘competition effect’ that adapts your footwork so quickly.

 

One Short Game, Is Worth Hours Of Repetitive Drills,

Which Fail All Seven Points Above.

A short chapter is devoted to this superb footwork and speed skill. In a week or so you will feel the difference and bystanders will see the difference in your footwork. One well-demonstrated video will show you how.

 

No need for a series of boring footwork drills, only to gain marginal results.

 

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No Player lacks ability - It just has to be brought out in you.

 

Unlock All six court skills now

 

Ball handling ¦ Footwork ¦ Court speed ¦ Game power ¦ Body strength ¦ Stamina

 

 Download the ebooks from this link

 

 

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2.COUNTLESS DRILLS AND FEW OF THEM WORK

 

I am often asked by parents about the best drills for netball and my answer is always the same…

 

“Train the way the game is played”

 

Netball is renowned for borrowing drills from soccer. Two very different sports with two very difference athletic goals.

 

Drills are military orientated and linear by design.

 

All forms of drills have a positive impact on military training. Soldiers spend an extraordinary amount of hours practising them, day and night, without much rest, in wet and humid conditions.

 

This practise has flowed over into organised sport, assuming this will make a player more skilful and athletic.

 

If you are proficient in drills you cannot help but become somewhat mechanical in your game - the fluency of play is not there, as spontaneity diminishes.

 

There is NOT a lot of athleticism in drills being two dimensional.

 

There's A Membership Website With 450 Netball Drills?

 

No sport can have that many drills specific to the game. It is like 450 different coloured plastic chairs - they all do the same thing.

 

In sport too much emphasis is placed on how to perform the drill and little in how to perform the skill itself.

 

You Become Conditioned To The Drill NOT To The Skill

 

The result is your skills are NOT fully developing and your drills are.

 

There’s A Better Way To Develop Your Skills…

 

Train 3-dimensionally without hesitation (pause) in movement and you will become a highly skilful netball player.

 

There are exceptions of course. Cricket is a game where technical drills do work well for batsmen (2-dimensional) but not for the athleticism needed in fielding (3-dimensional).

 

Like a cricket fielder, you will control the ball three times more effectively, through wit, reflexes and zero pause training than through any drill on offer.

 

In the Club Fitness & Skills ebook, footwork, jumping, ball handling and speed work are all trained through three dimensional skill work - not drill work.

 

 

3. WHAT A VICTORIAN STATE NETBALL COACH

 SAID ABOUT CORE STRENGTH

 

A past Victorian State netball coach, at an U17 selection day, was telling a group of coaches and parents how they have to put so much time and effort into developing core strength in young teenage players today.

 

When she first started coaching, late seventies, core strength wasn’t an issue.

 

Teenagers in the 50s and 60s all had good body strength.

 

The amount of people outside playing, exercising or walking to work has fallen right off since the eighties.

 

Teenagers before digital technology had natural core and overall strength from working their bodies every day riding bikes, climbing trees and even getting into mischief scaling back yard fences.

 

They were adventurous in the outdoors everyday not just on occasional days.

 

Today you see State Rep teams all spending 30 minutes three times a week on the floor - core training.

 

Too Many Problems With This Type Of Strength Work

 

What do you do when the programme finishes?

 

You stop!

 

Naturally any strength and power gains will begin to diminish.

 

On top of this artificial strength training there’s the boredom factor and mustering the energy to go through such a regimented and precise routine every season.

 

There is so much technique involved with this type of training. And if good form is not held muscle niggles and strained ligaments are inevitable. If this happens you’ll avoid going back to the rigid structure of strength development programmes.

 

You definitely do not want to spend time on the bench from an injury no matter how slight. No coach or player wants that!

 

How The Real Pros Build Strength And Not One

Floor Exercise Or Programme Needed

 

It is muscle strength combined with strong ligaments and tendons that makes a netball player immovable against the rough and tumble of the game.

 

To get that way no need to go to a gym trying to build muscle that you will never use. Much simpler to strengthen the muscle you already have.

 

In chapter five of the Club netball Fitness ebook, you are shown a canny way how Shaolin monks build their mid-section through, a simple everyday activity.

 

You will be able to build your strength the same way as these monks do or you can duplicated this strength work through two recreational activities. They are exciting to participate in while building a strong toned body.

 

A Strong Flexible Body Does One More Thing

 

It gives you renewed confidence in your own ability. When you are strong in the mid-section, you will play to twice your ability in competition. Everyone does!

 

 

THE NETBALL CLUB FITNESS & SKILLS EBOOK CONTENTS

All chapters should be read so training mistakes aren’t made. Each one leads into the next, giving you a total fitness road-map for netball.

 

To train effectively you must train the way you play, which will prevent you from unintentionally training like a triathlete or hockey player.

 

A major problem for any sporting competitor, a trap often fallen into, is training for general fitness rather than sporting fitness.

 

The two are opposites.

 

You can be fit, very fit, but are you conditioned to play strong netball in the way game is played? This ebook will make sure you are...

 

 

Chapter 1 ­ Train the way you play

This will prevent training for physical attributes that have no relevance to your game.

 

Chapter 2 - Ball handling fitness

To pass accurately and become a strong ball handler there’s a clever way of achieving this on your own.

 

Chapter 3 ­ Super quick footwork

Adaptive footwork is playing against your wits, not through repetitive drills.

 

Chapter 4 - Netball court stamina

On a netball court you need lasting stamina to combat the constant start/stop of play. Achieving this is easy without long drawn out endurance plans.

 

Chapter 5 ­ Specific netball strength

Build a lasting and natural mid-section and body. No gym or tedious and boring programmes needed.

 

Chapter 6 - Fast court Speed

To be a good court sprinter over a few paces is specialised training through two key elements. No extra training needed just know how in moving your limbs.

 

Chapter 7 - Explosive take-off power

Improve your explosive speed and jump height in your first training session through true plyometrics. Avoid “fitness industry’ plyometrics.

 

Chapter 8 - Speed burst energy

This little known gem will generate ‘jump out of your skin’ energy. Cyclists and runners have known about this for decades.

 

Chapter 9 ­ Training on your own

Learn how to put your training together without programmes or drills. Your own virtual coach with you every inch of the way.

 

Chapter 10 - Limited time to train

If you train smart, by utilising specific ball handling & footwork techniques, your rivals will want to know, where your improvement came from in such a hurry.

 

Chapter 11 - How to stay in form

No tapering is needed just the knowledge in how to win games.

Train right and you can become netball fit in weeks not months.

 

«««««»»»»»

 

No Player lacks ability - It just has to be brought out in you.

 

Unlock All six court skills now?

 

Ball handling ¦ Footwork ¦ Court speed ¦ Game power ¦ Body strength ¦ Stamina

 

 Download the ebooks from this link

 

 

«««««»»»»»

 

 

4. WHY NETBALLERS MUST HAVE COURT SPEED

 

Speed is needed to take ground away from your opponent when…

 

1. Leading out to received the ball
2. To represent for the ball
3. And to intercept the ball

 

When defending or working the goal circle this is when footwork takes over.

 

Of course blazing around a netball court, like a cat on a hot tin roof, is not the sort of speed a netball player needs.

 

Think bursts of speed rather than outright track sprinting.

 

A Netballer Must Be Quick Over 3, 5, 10 Paces

 

During a game you are repeating these short bursts of speed, over and over, and there’s a skill in this to avoid tripping over yourself or going off balance.

 

You often hear from the sideline, coaches and onlookers, yelling out to slow it done. You don’t want to slow down - that gives the advantage to the opposition.

 

The only reason players may need to pull the pace back is they momentarily lose control of their foot placement and can’t brake. When this happens to a player his or her sprinting/running technique is out of sync.

 

Once you have learned the principle in how to sprint short, you will always have control over your feet.

 

To get this court stability there is no need to train as a 100 metre track sprinter, when you are only running short bursts of speed throughout the game.

 

Remind yourself that over four quarters you can easily run 5ks, but this does not make you a 5k runner, given that you are running only short bursts of speed.

 

What you are is a netball ‘speed burst’ specialist

 

Specific speed work technique is training you to…

 

1. Take-off from the transverse line quicker than your opponent.
2. Be able to stay ahead of play - faster than your opponent.

 

 

There Are Two Clever Tricks To Produce

Instant And Controlled Court Speed

 

The first video, in chapter 6, is by an Olympian demonstrating how to take-off instantly, no hesitation. Your opponent will wonder where you are getting this incredible reflex action to take-off so quickly.

 

It’s a neurological action not a plyometric action. Something we did not learn in school athletics.

 

The second video will demonstrate how to move fast over the court using only one of the four techniques, used by track athletes and runners. This will give you total control of your feet.

 

What this means, if you stumble or trip, you will be able to instantly recover without falling.

 

We All Learn Quickly If Taught The Right Way

 

What’s encouraging is it doesn’t take long to learn how to sprint quickly and stay in control - about two or three lengths of the court in your first training session.

 

Yes it is that quick when you apply correct court sprinting technique.

 

Improvement in any sport hinges on good technique.

 

With this simple ‘speed’ technique, all players will sprint like a 100 metre sprinter out of the blocks, and able to accept a pass without losing control of their feet or shifting off balance.

 

Mastering the technique is bio-mechanical - fitness and age is not a barrier.

 

The good news is no drills are needed for netball sprinters. Leave the drill work for pure track sprinters.

 

 

5. HOW TO OUTPLAY YOUR OPPONENT

 

Every netball player from club to national level wants to do better than the opposition player standing her. This is natural. But how do you get the ‘drop’ on your opponent?

 

First you have to know what the edge is you will be gaining. It comes in three forms…

 

1. Explosive jump
2. Producing more power with each stride
3. Instant acceleration

 

Under traditional training methods these three disciplines are trained independently through drills and that is time consuming - hours a week, ask any track and field athlete.

 

But there is a shortcut in that you can train these technical skills as one discipline. No complicated bunch of drills to learn and master.

 

It is explosive plyometric training or properly called ‘jump shock’ training.

 

Stop!

 

Warning - player beware…

 

True Plyometrics Is A Lost Art Form

 

Incorporating plyometrics into your training and during warm ups is not a modern concept. Russian athletes have been training to increase their sporting ability, through ‘explosive jump training’ since the 70s.

 

However these shock jumps (coined plyometrics) did not take hold in the US and Commonwealth countries until very recently. However not is all well with this extremely effective training method.

 

Make a Google images search on plyometrics and you will be disappointed. There will be hundreds of photographs displayed all claiming to be plyometric. The majority are anything but.

 

YouTube isn’t much better with an endless stream of videos all claiming plyometrics, but only a handful of these videos are demonstrating true explosive jump training.

 

But no need to be discouraged, especially as a netball player. There are people out there who know what they are doing. A new fitness lies ahead…

 

The Whole Concept Of TRUE Plyometrics

Aligns Itself To Netball

However, the power of plyometrics has been undermined by the modern ‘fitness industry’ using plyometrics as a buzz word for all types of jumping, hoping, skipping and leaping. And they are none of those things.

 

On the odd occasion I have heard a trainer say they train their players in plyometrics, but sadly the training is more drill like than plyometric.

 

What is encouraging, more and more track runners and high jumpers are now seeing the benefits of plyometrics. What these track athletes are doing can be transferred over to the netball court with the same results.

 

Plyometrics Executed Correctly Is How You Get To

The Ball First When Contesting Or Intercepting

 

Plyometrics generates power and reflexive action to jump, leap and take-off like you’ve never dreamt possible.

 

Learn the correct method of plyometric training and you will be leaps and bounds ahead of the opposition.

 

It is a game power boost that works every time

A boost does mean a boost to your overall fitness but a literal boost in take-off power and jump height.

 

We have a series of videos that will demonstrate exactly how to perform these correctly for netball so the effect is not diminished.

 

Explosive Power Is In Everyone No Exceptions

 

The benefits of Plyometrics is reached immediately not over days, weeks or months. The human body adapts to plyos in literally seconds because it is neurological training.

 

With the right technique and understanding of plyometrics you will transform your ability as a netballer overnight.

 

You Can Test This Yourself

 

We have devised a short test, at the end of chapter seven, which you can carry out at home, to visually appraise your improvement.

 

Want to be athletic and zip about the court under full control? True plyometric training will do it - double quick time.

 

«««««»»»»»

 

Ball handling ¦ Footwork ¦ Court speed ¦ Game power ¦ Body strength ¦ Stamina

 

 Download the ebooks from this link

 

 

«««««»»»»»

 

 

THE NETBALL READY STEPS PREPARTION EBOOK

 

The Netball Preparation ebook will show you how to prevent over training and avoid poor recovery practises.

 

Fueling up, hydrating and recovering properly takes place at the same rate in all age groups. The human body is genetically fixed.

 

While, younger players can be quicker can make more repeat efforts, than veterans, their recovery time to repair the body is the same, 48 to 72 hours, depending on the workload. Your aerobic ability is the same in men and women and doesn't start to decline until around 60 years old.

 

Get your recovery and workload right and you will always hold your training form.

 

The principles of preparation are interchangeable in court, field and racing sports. Unfortunately, at every level of netball, players fall into the same training & game preparation traps over and over.

 

This ebook cuts through the media hype and mixed up traditions to show you how to be fit, fast and fresh every game of the year. And in particular how to reach the Grand Final in good shape.

 

 

Game Preparation Contents

 

STEP 1 -­ 24 HOURS OUT CAN ZAP YOUR COMPETITIVE EDGE

It is game day and you are in good form, properly recovered from training and rearing to go ­ but a ‘go slow’ formula is just around the corner. If your legs feel heavy or tired this will be the reason.

 

STEP 2 -­ WATER, SOFT DRINK OR SPORT’S DRINKS

There’s a hidden secret in one particular drink that will give you more game energy than a hydro power station (Cyclists know it, runners know it and now you can know it).

 

STEP 3 -­ EATING BEFORE, DURING AND AFTER EXERCISE

Everything is covered from sustained game energy to why players can feel flat in the last quarter. You will see why the so called healthy food we eat is anything but nourishing.

 

STEP 4 ­- THE LOST ART OF WARMING UP

Traditional warm up practices for netball don’t work and can cost you the game. If you are in a hurry or late you can warm up safely in minutes.

 

STEP 5 ­- YOU HAVE ONE HOUR FOR EFFECTIVE RECOVERY

What you do in the first 30 minutes to aid recovery is crucial. We’ll cut through the marketing hype and myths showing you which electrolytes and proteins truly recover you. And most importantly how and when to consume them.

 

STEP 6 ­- HOW TO WIN THE GRAND FINAL

Winning is easy. No tapering necessary. Only racing athletes need to peak for major events or long tours. For court games it is just a matter of knowing, a very simple strategy, to play out the competition period.

 

 

Unlock All six game skills and learn how to stay fit, fast & fresh all season long

 

Ball handling ¦ Footwork ¦ Court speed ¦ Game power ¦ Body strength ¦ Stamina 

¦ Game preparation ¦

 

 

$19.97

 

 

Go to the download page

 

 

 

QUALIFICATIONS AND EXPERIENCE

 

You will be tapping into everything I have learnt about playing netball when this wonderful game was first called women's basketball with no bibs and one umpire.

 

My netball career spans a 60 year period playing, umpiring and now coaching professionally for clubs and Rep teams. While I am not the only one who loves the game or has experience in umpiring and coaching, it has been the cornerstone of writing these two ebooks.

 

Watching the game of netball progress over half a century, more so as an umpire than a player, has given me a great insight in how competitions are won and lost.

 

But the catalyst to writing these ebooks can be contributed, at least in part, spending 20 years as a passenger in road cycling “Sag Wagons” and “Race Commissarie” vehicles.

 

This has become a huge resource for this netball fitness and skills series, as the fundamentals of training, speed, intensity and recovery apply to ALL sports - just the amount and variants differ.

 

It is from the endurance racing background I realised how court and field games have been wrongly influence through inappropriate training methods, that are not meant for ball games.

 

It has been a genuine resource learning from Tour de France, National & Open riders and their trainers in what may have caused them to retire from a race early.

 

I have heard every disappointment of these riders and better still heard every possible explanation to correct their training mistakes. For a great many of these riders I was also able to witness their improvement over the years and what adjustments were made to their training.

 

In court games, players are often evaluated from a team perspective rather than evaluating their performance as individuals. I don’t see a team on court, during training, but seven players.

 

As a coach you need to see player’s individual performance and then put their talents together as a team. This is how the two ebooks are written on individual performance. Netball is a decision making game. You must be good at playing netball and then you will slot into a team very easily.

 

Spending time at Rep selection days with State netball coaches has been invaluable in understanding team situations. As you would imagine every aspect of netball is thrashed out. And always interesting in how other coaches approach training their protégé.

 

In summary the information in both ebooks must be accurate and specific to netball to avoid any training disappointment and wasted time in building fitness you’ll never use.

 

It is on my onus that the information is backed by a wealth of experience of trusted players and coaches who know what they are talking about.

 

 

WHY PLAYERS CAN FEEL UNSTABLE ON THEIR FEET

 

While this is a balance problem, it is more to do with technique.

 

Parents will spend a fortune on orthopaedic specialists, physiotherapists, chiropractors and doctors to see why their daughter has trouble staying upright moving off their centre axis, from the slightest bump or nudge on court.

 

The problem lies in the player’s court stance.

 

It is not poor balance, but the player is simply not gripping the ground, being a little too lady like in their movement. It is being feminine.

 

Some coaches say to these players to toughen up. But toughen up how? Become more aggressive, more assertive? These are not remedies to prevent getting knocked about on court.

 

The problem originates with the player’s feet. Ninety percent of players will have this problem, as we are not designed to move about with nimbleness and agility of a gazelle, which is anatomically natural to these animals.

 

We only have two feet and to be stable, like a four footed animal, we have devised a game played with two people, at home or on the netball court.

 

A few short games later the seemingly imbalanced player can now hold her ground and contest the ball with the best of them.

 

Why can humans adapt so quickly?

 

It is because while we are not designed for the athleticism, that comes naturally to animals, we are designed to do everything.

 

How to play this 5 second game for full body balance and control is detailed in Chapter 5 under ‘Specific Netball Strength’.

 

 

Rae Druce

UMFNA Rep coach

Professional umpire

 

Playing 1956

Umpiring 1974

Coaching 2002

 

Unlock true netball Skills fitness today and see immediate results...

 

Our mix of young and senior Rep players bear testimony to this, as we only have six weeks to get players into competition ready shape. Since 2006 we have not had a single injury and are winning games against physically stronger teams through quick footwork, faster take-offs and good ball handling skills.

 

 

Ball handling ¦ Footwork ¦ Court speed ¦ Game power ¦ Body strength ¦ Stamina

 

 Download the ebooks from this link

 

 

 

Please Note: throughout the ebooks it is important to read the Sidenotes, which are in italics. These notes further clarify a point and this way you are never left in any doubt in how to properly implement a fitness technique avoiding poor training habits.

 

Happy netballing...