strength and weakness essay in netball

By visiting our site, you agree to our privacy policy regarding cookies, tracking statistics, etc.

How Fit Do You Need To Be To Play Netball?

The game of netball is constantly evolving. It’s becoming quicker and faster and athletes have to be able to adapt to this. Netball fitness, agility and strength are now a huge part of the game.

For those wanting to reach higher levels of the sport and play competitively for a local club, county or even country, a high level of netball fitness will be required. Here at Elite Netball Academy, we know just how important this is.

To meet the demands of the game, the body must be built on strong foundations. So we caught up with Superleague player and International netballer Nat Panagarry to find out about netball fitness and why strength and conditioning are so important.

Netball Strength and conditioning

To play netball, we need to be anaerobically and aerobically fit. Netball is made up of short and sharp accelerations and decelerations. These movements put a lot of stress on our bodies so it’s important we make sure it’s in tip-top shape to stand up to the demands.

Strength and conditioning training for netball can improve many aspects of your game and can significantly improve performance. Strength and conditioning exercises offer a wealth of positive benefits to your overall health and fitness level. Building up muscular strength for netball will build power, improve your coordination and speed on the court and also decrease the risk of injury . 

Why you need muscular strength in netball

Netball is a high-intensity sport. Multiple changes of direction, accelerations, abrupt decelerations, jumping, landing, and overall volume of running. Taking all of that into consideration the first priority of any strength and conditioning plan for an athlete is to reduce the risk of injury. Good muscular strength can help reduce the risk of injury. Robust athletes will be able to handle the physical demands of the sport for longer and avoid injury.

Quite simply, a stronger netballer is a better netballer.

Why it’s important to gradually increase load in the gym

The body is smart. New stimuli, such as weight training, puts the body under stress, which leads to adaptation and increased strength. We adapt by gradually increasing the total load and adapting exercise selection. It’s worth mentioning here that every single one of us is made up very differently and we’ll all need to focus on specific areas. Doing specific and targeted exercises can tackle any weaknesses and continue to improve strength to help us become better athletes, and reduce the risk of injury.

Netball fitness – what type of fitness do you need for your position?

For netball, there are seven components of physical fitness I consider to keep improving my performance on the court. These are as follows: aerobic capacity, anaerobic capacity, muscular power, agility, speed, coordination and balance. 

The type of netball fitness and fitness programme you need will ultimately depend on your current physical traits and the position you play. 

End-court players, the GK and GS, make short and fast movements with a lot of jumping. A lot of speed work at high intensity is recommended and your conditioning should focus on short bursts. 

Players at this end of the court need to be explosive and reactive so power plays a huge part in their roles. Having the strength to hold off defenders or shooters is a massive part of their game. A strong lower body and core can improve individual performance. 

Attacking and defensive players, GD, WD, WA and GA, have similar requirements to centres. The difference being they have a specialist skill or trait on top of their ability to run (shooting, agility, defending). This means they need to be able to consistently run well across the game and perform these skills under huge amounts of fatigue and pressure.

Players in these positions need high aerobic fitness to be able to run long distances over the course of the game while also having strong anaerobic systems to tolerate the centre-pass sprints, hard drives and cuts to the ball.

Centres need to be able to run for 60 minutes across the whole court. Linking the two ends together means they handle the most ball. Good decision-making under fatigue is a priority and they need to have little (if any) drop off in intensity during the game.

If you play centre, you should be completing the greatest volume (distance) of running. Centres should be doing a mixture of aerobic and anaerobic conditioning. Check out my favourite netball fitness drills for centres further on in this article.

Why is agility important in netball?

Agility is massively important in netball. Netball players are constantly accelerating and decelerating at speed. Sudden direction changes and quick actions can cause injuries to the body if we are not prepared for the load. However, athletes who train for agility find stability even while changing direction.

The improved balance and strength found through agility training reduces the risk of accidents or injury while enhancing overall performance.

Why is power needed in netball?

There are many benefits to incorporating power into your netball fitness. Being able to transfer your strength into power movements helps you run faster, throw harder, jump higher and overall be more explosive. In netball the more explosive we are we can change our pace in attack to get rid of our defender and attack interceptions in defence.

Why do you need speed in netball?

In attack and defence, speed in netball is a key skill. In attack, you need speed to change direction and get away from your defender to receive the ball and stay in possession. You also need the speed of passing to get the ball flowing through the court. In defence, speed of movement is crucial in order to not only stay with your attacker but also have the speed to move off and go for the interception.

Specific netball fitness drills

As a centre, I like to constantly improve my aerobic capacity. I want to make sure I’m giving the same intensity in the last 5 minutes as I did at the start of the game. The less fatigued I feel the more capable I’m of executing other skills. 

My favourite netball fitness drills:

• 30 seconds, on 15 seconds off x 8 reps (do 3 sets)
• 3 minutes on, 1 minute off x 6 reps (do 2 sets)

These are examples of running sessions on the court. I do these netball fitness drills once or twice a week. 

I will also complete a netball drill fitness session. So I’m still incorporating anaerobic conditioning with a ball and smaller changes of direction with intense efforts. My favourite drill for this is 1 worker and 1 feeder:

• 30 seconds on, 30 seconds off x 8 reps (do 2 – 3 sets) 

Examples of netball drills to do would be anywhere’s, side to side, forward and back or zig-zig movements.

Try Natalie Metcalf’s favourite netball training drills

Get the drills here, why rest is important during training.

Every time you work out you create microscopic tears in your muscle tissues. When you rest, your muscles start to heal and grow back stronger, meaning you’ll be able to do the same workout with less effort in the future. If you skip rest days, it could lead to longer spells out through injury.

Sleep. The most important part of rest and recovery, not only for exercise but for everyday life, is sleep. Your body needs 7 – 9 hours of sleep in order for all of the chemical, hormone and anti-inflammatory responses to happen at their peak level. I can’t recommend sleeping enough ! 

It’s worth remembering that rest and recovery will be very different in the off-season in comparison to during the netball season. 

Nat Panagarry on life outside of netball

Find out what nat gets up to when the final whistle blows. click here ..

Prioritising performance is key in the netball season to make sure you’re fresh when you’re competing in games. However, during the off-season, you may be able to push your body more and really focus on certain strength and conditioning attributes you want to improve.

I hope you’ve enjoyed this blog on netball fitness. The advice above has helped me throughout the years and helped me keep a good level of netball fitness.

Thanks, Nat x

About the author, Nat Panagarry

Nat Panagarry is an Elite Netball Academy ambassador, Superleague player and International netballer. Nat co-coaches our Manchester High-Performance Centre netball class and regularly attends netball camps in the holidays. Nat won the Superleague Grand Final with her team in 2021.

When she’s not playing netball Nat can be found walking her Sausage Dog Louis.

Similar Posts

Millie’s netball journey

Meet Millie, an Elite Netball Academy athlete

Natalie Metcalf on the England Roses Quad Series

We hear from Elite Netball Ambassador Natalie Metcalf as she reflects on the recent Quad Series

Netball Classes

Our weekly, term-time netball classes provide small-group coaching in an inclusive, fun and friendly environment where each player gets the attention and support they need to develop their game.

Meet Coach Anna Carter

In the final post in this series, we chat to Elite Netball Academy’s head coach and founder Anna Carter to find out how the fear of missing out got her into the game and what advice she would give to her younger self. What’s your earliest netball memory? Attending my first netball practice at junior…

Marking Your Mental Health

Here at Elite Netball, we’re passionate about developing every aspect of our young athletes and ensuring their mental health is in good shape. We strongly believe your mental health shouldn’t sit on the sidelines, it shouldn’t be allowed to go offside or be double marked. It’s something we talk about openly as a coaching group…

It’s Been a Busy Month

It’s been a busy December at Elite Netball Academy. Superleague players have joined us in netball classes and at camp plus we announce news of a new netball class heading to the North West!

One Comment

• Pingback: How to prepare for netball trials with Nat Panagarry

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

Ankle strength

Improve your mobility on the court and prevent injury with our ankle strength workout. Available exclusively in the Member’s Area

Review Cart

No products in the basket.

• Subscribe to journal Subscribe
• Get new issue alerts Get alerts

Secondary Logo

Journal logo.

Colleague's E-mail is Invalid

Your message has been successfully sent to your colleague.

Save my selection

Strength and Conditioning for Netball: A Needs Analysis and Training Recommendations

Thomas, Christopher MSc, CSCS; Comfort, Paul PhD, CSCS*D; Jones, Paul A. PhD, CSCS; Dos'Santos, Thomas MSc, CSCS

Directorate of Sport, Exercise and Physiotherapy, University of Salford, Salford, Greater Manchester, United Kingdom

Address correspondence to Christopher Thomas, [email protected] .

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

THERE IS A LACK OF STRENGTH AND CONDITIONING RESEARCH INTO THE DEMANDS AND THE SPECIFIC AREAS OF DEVELOPMENT REQUIRED TO OPTIMIZE PERFORMANCE AND REDUCE THE RISK OF COMMON INJURIES IN FEMALE NETBALL ATHLETES. NETBALL IS PREDOMINANTLY ANAEROBIC, CHARACTERIZED BY FREQUENT HIGH-INTENSITY MOVEMENTS THAT REQUIRE HIGH LEVELS OF STRENGTH, POWER, AND LOWER LIMB CONTROL. HOWEVER, THERE IS LIMITED RESEARCH IN THE PREPARATION OF FEMALE NETBALL PLAYERS FOR TRAINING AND COMPETITION. IN THIS REVIEW, WE PRESENT THE PHYSIOLOGICAL DEMANDS OF TRAINING AND COMPETITION, COMMON CAUSES OF INJURY, AND STRENGTH AND CONDITIONING TRAINING RECOMMENDATIONS TO ENHANCE PERFORMANCE AND REDUCE THE LIKELIHOOD OF INJURY IN FEMALE NETBALL PLAYERS.

INTRODUCTION

Netball is a team sport that has one of the largest participation rates within the British commonwealth, played on a 30.5 × 15.25 m court divided into thirds each measuring 10.17 m. Netball consists of four 15-minute quarters separated by 5 minutes of rest at half-time and 3 minutes between other quarters. Each team consists of 7 players on the court at one time, with each area of the court accessible to each player determined by position. The 7 different positions comprise center court (center [C], wing attack [WA], wing defense [WD]), shooters (goal attack [GA], goal shooter [GS]), and defenders (goal keeper [GK], goal defense [GD]). Thus, players are constantly involved in offensive and defensive maneuvers, affecting the technical, tactical, and physical demands of each position. To perform at high levels, players must be able to cope with the physical demands of the game.

During netball matches, published data demonstrate that a high level of aerobic conditioning is required for the sport with average heart rates (HRs) reported to be between 75 and 85% of the maximum HR (MHR) during match play ( 17,85 ). However, although the performance within netball is primarily associated with a player's aerobic endurance (because of the duration of the game, 60 minutes), the performance, crucial moments, and the outcome of a netball match is dependent on the performance of decisive anaerobic activities ( 35,37 ). Netball matches show players change the intensity of the activity every ∼6 seconds during the 60 minutes ( 26 ), with anaerobic variables such as the amount of running and sprinting bouts to be 25–202 and 5–81 times ( 26,35 ), respectively. This has shown to equate to running distances totaling between 143–1,758 and 69–555 m as sprinting ( 26 ). These decisive anaerobic components associated with netball (sprinting, turning, jumping, changing pace, cutting, and accelerating and decelerating the body) are forceful and explosive and require near-maximum levels of muscular strength and power production ( 18,67 ). Thus, it can be determined that physical qualities play an important role in the requisite performance of netball techniques.

This article aims to analyze the physiological and injury considerations of netball and provide practical recommendations for testing and developing strength and conditioning programs.

TIME-MOTION ANALYSIS

A high level of conditioning is important in netball given its intermittent nature, where players perform frequent high-intensity bouts of activity, interspersed by periods of low-intensity recovery. In game play, 6 specific movements have been identified, including stationary, walking, jogging, shuffling, running, and sprinting ( 35 ), with 35–52% of active game time spent walking across all positions ( 35 ).

Because of netball rules, players are required to distribute within 3 seconds of receiving the ball. Thus, short duration, high frequency of activity highlights the intermittent nature of netball. Fox et al. ( 35 ) found the average duration of work to be <6 seconds across all positions, with nearly all undertaken within 1–2 seconds. In netball, players are allowed one additional step before either stopping or passing a ball to a teammate; so, players may already preempt their next movement or play before landing or transitioning to another high-intensity activity. Center court players are shown to perform more frequent multidirectional movements than GK and GS, changing activity every 2.8 seconds with a work:rest ratio of 1:2 ( 26 ). These findings are expected because of the positional demands placed on GKs and GSs as they are restricted to the shooting circle only ( 35 ).

Analysis of English Superleague match play reveals that C players cover up to 8 km, whereas GK and GS cover on average 4.2 km ( 26 ). Additionally, GSs players cover more distance sprinting than GKs (370 ± 233 versus 69 ± 54 m), whereas GKs accumulate more distance shuffling than GSs (2,037 ± 233 versus 1,430 ± 272 m). However, no analysis of WA, WD, GD, or GA positional demands was made. Given GD marks GA and GK marks GS, one could speculate that the physiological demands placed on these players would be fairly matched. This notion is supported by findings by Chandler et al. ( 17 ) who found WA and WD players to exhibit similar player load (load per minute), likely because of similar court restrictions irrespective of their attacking and defensive duties, respectively. Fox et al. ( 35 ) revealed that GD and WD perform the highest average duration for shuffling, possibly because of defensive responsibilities as sprinting, passing, and catching are associated with attacking play. GD and WA are shown to be the second most active positions on court, after C players ( 32 ). These findings are likely because of the short high-intensity nature of the roles rather than the constant “running” nature of the C. Although video footage of player movement in these roles has been established, further research is required to directly investigate the physiological demands of these positions.

In support of time-motion analyses, research indicates that higher standard players accumulate greater load per minute (AU) in each position in all periods of the match (9.96 ± 2.50 versus 6.88 ± 1.88 AU) than lower standard players ( 22 ). Moreover, lower standard C players have demonstrated lower (−7.7 ± 10.8%) load per minute in the second half compared with the first half, whereas the difference between first and second halves' load per minute was unclear in higher standard players. These findings suggest that netball players progressing from lower to higher standard of competition need to develop the physical qualities required to enable them to perform at the required intensity. This substantiates previous research ( 95 ) that physical characteristics develop across age categories in academy netball players. Furthermore, accelerometer data have shown centers to exhibit significantly greater load per minute than all other positions in collegiate netball match play ( 17,32 ). Specifically, C players had higher forward, vertical, and sideward load per minute than all other positions, likely because of the least positional restrictions. Fish and Greig ( 32 ) also found that GSs were exposed to the lowest load per minute, which was significantly lower than all other positions, except GKs. Similarly, Chandler et al. ( 17 ) found that GKs and GSs exhibited lower load per minute than all other positions. These findings suggest that the physical demands of netball are position specific because of court restrictions; however, it is essential that these athletes have highly developed aerobic energy systems to cope with the total distance covered, recover from high-intensity bouts, and the duration of the game.

PHYSIOLOGICAL RESPONSES TO TRAINING AND COMPETITION

To date, there is scarce information relating to the physical demands on netball match play and training-related activities ( 17,85 ). Steele ( 85 ) summarized the physiological responses to netball training and match play, revealing 50% of match play was performed at an average of 75–85% of MHR, whereas 43% of training time was spent <75% of MHR. This reveals that typical netball training activities do not meet the physical demands of competition. However, no comparisons of training modality were made, making it difficult to identify the most and least demanding training activities.

Research by Chandler et al. ( 17 ) investigated the physical demands during match play and training sessions classified as skills, game based, traditional conditioning, or repeated high-intensity effort training in collegiate netball players. Findings revealed that load per minute was significantly lower in match play (6.1 AU) and skills training (6.0 AU) than all other modes of training (9.0–18.5 AU). Additionally, mean HR of skills training was significantly lower (144 beats per minute) than match play (174 beats per minute) and all other modes of training (170–179 beats per minute), whereas peak HR for skills training (186 beats per minute) and traditional conditioning (185 beats per minute) was like match play (193 beats per minute). These results indicate that traditional conditioning may best replicate the HRs observed during match play, but skills training may best replicate the movement demands of match play, in addition to incorporating technical aspects of play. Furthermore, greater accelerations were found in all planes of movement in game-based conditioning. These findings are likely because of this mode of training using reduced player numbers, larger playing area, and rule changes. Similar physiological responses have been observed during small-sided games (SSGs) in team sport practices ( 51 ). Another important finding was no difference in rating of perceived exertion between match play and training modes, indicating a mismatch in the physical and perceptual demands of netball training and competition. Therefore, more research is warranted into the perceived exertion of netball match play and common training sessions to effectively quantify training and competition loads. Taken together, these findings indicate that an integration of training modalities may be necessary to prepare netball players for the high-intensity demands of competition.

INJURY RISKS

Landing is a fundamental skill of many movements performed during netball. Given that running with ball in hand is a rule violation, players often perform leaps and bounds to evade opposition to receive and distribute a pass. Therefore, the choice of landing is dependent on the situation and needs of the player. These explosive jumps combined with abrupt landing decelerations impose hazardously high ground reaction forces (GRFs) on the lower body ( 83 ). These GRFs coupled with incorrect landing technique have been suggested as a primary cause of lower-body injuries among female netball players ( 83,85,87,88 ). Previous research has found the ankle to be the site most commonly injured in netball (84%), with 67% determined as lateral ligament sprains ( 52 ). Furthermore, research demonstrates that anterior cruciate ligament (ACL) rupture is the most common knee injury in netball. The fact that females tend to demonstrate greater knee valgus angles and moments, decreased knee flexion, and higher GRFs during landing and cutting may in part explain this increase in ACL injury risk ( 33,48,78 ). However, appropriate lower limb control and strength training have been shown to reduce knee valgus angles and moments ( 44,69 ) and GRFs and increase hamstring strength while also improving performance ( 46,47 ). For example, Herrington ( 44 ) found that performing 3 × 15-minute sessions per week of jump training for 4 weeks reduced knee valgus angle by 9.8°–12.3° in female basketball players while increasing crossover hop distance jumped by 73.6%. Jump training focused on appropriate landing strategies while progressing from bilateral to unilateral exercises in multiple planes. Correct landing mechanics and strategies should be emphasized in closed-skill practices before progression to open-skill jump training activities to increase transference to netball ( 45 ). Stuelcken et al. ( 88 ) investigated 16 ACL injuries sustained by elite-level netball players, identifying 2 common scenarios for ACL injury to occur: (a) players received a perturbation in the air when jumping to receive or intercept a pass, leading to an unbalanced landing, and (b) rotation and lateral flexion of the trunk relative to foot alignment, before jump landing was completed. Additionally, 13/16 cases landed with a split- or single-leg technique, apparent knee valgus collapse was identified in 8/12 cases, and the positions in which most injuries occurred were C and WA (13/16 cases). These findings support those by Fox et al. ( 36 ) in that C, WA, and WD players perform more jump landings from leaping and hopping and are involved in multidirectional movements during play. Therefore, when training C, WA, and WD players, a wide range of bilateral and unilateral landing scenarios should be employed to ensure game specificity is met.

Previous research ( 50,59 ) has shown that netball players perform jump landing in forward, vertical, and lateral directions, with the majority performed unilaterally. Similarly, Fox et al. ( 34 ) found unilateral landings to occur frequently in elite netball, concluding that emphasis should be placed on performing unilateral landings correctly, in a wide range of landing scenarios to ensure game specificity is met. Research has shown attacking players to frequently (66% of the time) perform jumps with turns while in flight, in addition to performing a subsequent jump upon landing 32% of the time ( 62 ). Therefore, it is likely that different landings from different jumps performed are specific to the positional demands and the in-game scenario.

Several studies have revealed that players produced landing forces of 2.4–5.7 times body weight (BW) for vertical GRF and 2.0–4.6 times BW for horizontal GRF when landing or coming to an abrupt stop during laboratory experiments ( 67,83,84 ) with the majority being unilateral landings and GRFs occurring within the first 30% of the landing phase, indicating the rate of loading to be an important factor in the risk of ACL injury.

ANAEROBIC QUALITIES: STRENGTH, POWER, SPEED, AND AGILITY

Sprinting and change of direction (COD) require high levels of relative strength to overcome inertia and control BW through acceleration and deceleration, respectively ( 81,82 ). Research has found GRFs of 1.65–4.22 times body mass (BM) during COD in volleyball athletes ( 6 ). Therefore, greater levels of maximum strength may improve an athlete's ability to hold static and dynamic positions, such as sprinting and COD ( 64,81,82 ), thus providing a greater acceleration, acceptance of higher eccentric forces, and greater frequency of repeated high-intensity exercise ( 24,25 ).

The normative research data for netball players range from 0.34 to 0.41 m and 0.35 to 0.46 m for squat jump (SJ) and countermovement jump (CMJ) height, respectively ( 93,95 ). These scores are greater than female basketball data (0.25–0.48 m) ( 41,61 ), illustrating superior strength and power in female netball players. It has been reported that a strength discrepancy of ≥10–15% between limbs is considered a significant muscle strength asymmetry (MSA) ( 57 ), but it is inconclusive whether such imbalances affect athletic performance or a greater risk of injury. Isometric asymmetrical differences have been observed between dominant and nondominant limbs for peak force and time-specific force values ( 1–3,73 ), with researchers reporting larger MSA in weaker female athletes compared with stronger athletes ( 3,73 ). Moreover, larger MSAs have been associated with lower jump heights and lower peak power in loaded and unloaded jumps ( 1 ). Therefore, strength training recommendations to reduce MSA are found to be equally proficient at improving jumping, landing, and COD on both limbs, thus highlighting the importance of maximum strength in netball players because of the high-intensity COD, jump landing, and injury risks associated with the sport. MSA has typically been assessed via isokinetic dynamometry, isometric midthigh pull, vertical jumping, and horizontal hop tasks ( 28,49,55,63,70 ), with the magnitude of MSA likely task dependent. Furthermore, Hewit et al. ( 49,50 ) reported that using jump tests only performed in one direction may not represent an accurate player profile, as jump performance in one direction may not necessarily predict jump performance in another. Therefore, the inclusion of a unilateral measure of horizontal hop performance, such as a single hop for distance, is recommended.

When compared with Australian under 17 netball players ( 93,95 ), United Kingdom regional academy under 17 players had faster 5-m (1.25 ± 0.09 versus 1.15 ± 0.07 seconds) and 10-m sprint times (2.07 ± 0.10 versus 1.98 ± 0.08 seconds). These findings are similar to those found between under 19 age groups in the same athlete cohorts (5 m: 1.24 ± 0.08 versus 1.10 ± 0.07 seconds; 10 m: 2.06 ± 0.09 versus 1.94 ± 0.08 seconds) ( 93,95 ). However, these differences do not appear to be the product of superior strength levels. Data from Australian netball scholarship players reveals similar lower limb maximum strength data, in terms of both absolute and relative strength performances (absolute: 71.4 ± 12.6 versus 71.5 ± 7.8 kg; relative: 1.0 ± 0.2 versus 1.1 ± 0.1 kg) in a 3 repetition maximum (RM) back squat ( 93 ). These findings suggest that maximal strength and speed development should be emphasized as part of a periodized training program, ensuring appropriate development of each component dependent on the athletes' specific needs.

Professional netball players have been reported to execute a change in activity pattern on average every 6 seconds ( 26,35 ). However, positional and court restrictions prevent players from achieving a maximal velocity. Therefore, the ability to change velocity or direction to evade a defender or when reacting to an attacker plays an important role in netball performance ( 35,37 ). Accordingly, agility and COD tests are commonly included in netball physical performance testing batteries to evaluate the physical attributes which underpin these performance qualities. The 505 is a commonly used test to assess COD in team sport athletes ( 5,72,81,82 ). Previous studies have reported 505 time to range from 2.43 to 2.59 seconds in netball players ( 5,95 ). These values are similar to those reported in female collegiate basketball players (2.43–3.03 seconds) ( 81,82 ), highlighting similar COD abilities between the 2 sports. In contrast, Farrow et al. ( 31 ) found that netball players were able to demonstrate faster time to completion during a reactive agility test than previously reported in female basketball players (3.57–3.83 versus 4.47–5.34 seconds) ( 81 ). Farrow et al. ( 31 ) also found that moderately and highly skilled netball players were able to perform agility testing significantly faster than less skilled players. This finding is consistent with findings of past studies ( 38,77,99 ), revealing agility testing can distinguish between higher and lower level players but COD testing cannot.

AEROBIC CAPACITY

Previous research suggests that aerobic and anaerobic performances are of high importance in team sport athletes, with higher level players achieving greater distances in the Yo-Yo intermittent recovery test level 2 compared with lower level players ( 4 ). Research using the Yo-Yo intermittent recovery test level 1 (Yo-Yo IR1) found that national team players from Australia achieve greater distances than under 17 and under 19 players (1,492 versus 1,013 and 1,320 m, respectively) ( 93 ). The Yo-Yo IR1 determines a player's ability to recover from and repeatedly perform high-intensity exercise ( 60 ). Research shows that peak speed reached during the Yo-Yo IR1 is related ( r = 0.75–0.83) to V o 2 max-related variables in soccer players ( 16 ). However, the Yo-Yo IR1 test has limitations in testing and prescribing training in intermittent team sport athletes. Although the Yo-Yo IR is a popular test to administer, final velocity achieved during the Yo-Yo IR tests does not allow for individualized high-intensity training (HIT) ( 10,30 ). In contrast, final velocity (V IFT ) achieved during the 30-15 Intermittent Fitness Test (30-15 IFT ) has been shown to be more accurate (coefficient of variation = 3%) for individualizing HIT in team sport athletes than when using continuously determined running speeds ( 10 ). Recent evidence suggests that the 30-15 IFT demonstrates high validity and reliability in athletes competing in handball, basketball, soccer, ice hockey, and rugby league ( 9,42,75 ). Thus, the 30-15 IFT is highly specific, not to netball but, to the HIT sessions commonly performed in intermittent team sports ( 11 ). Regional academy netball players demonstrate V IFT values ranging from 16.40 to 18.14 km/h during the 30-15 IFT ( 95 ). The majority of these scores are similar to those reported in male and female handball, male soccer, and rugby league ( 11,75 ), illustrating that high levels of cardiorespiratory fitness are required for netball competition, despite the positional restrictions placed upon players. In general, it is suggested that the aerobic fitness levels of female netball players should be developed to the highest levels because of the intermittent nature of the sport. Research in rugby union has shown aerobic performance to strongly relate ( r = 0.75) to distance covered during match play in elite rugby union players ( 92 ). Furthermore, players who show greater levels of lower-body strength and high-intensity running ability (Yo-Yo IR1) demonstrate lesser change in creatine kinase levels after match play, despite performing more repeated high-intensity efforts than players of lower fitness and strength levels on Yo-Yo IR1 performance ( 56 ). Therefore, a higher level of aerobic conditioning is likely to enable the netballer to practice and compete longer at higher intensities.

FITNESS TESTING BATTERY

Based on the needs analysis conducted above, a suggested battery of tests have been identified to assist researchers and practitioners in determining a netball player's level of development for each of these physical qualities ( Table 1 ). This information plays an important role in the evaluation of training effects and can provide a rationale with which to individualize strength training programs to improve specific physical qualities required for successful netball performance.

PRACTICAL APPLICATIONS: STRENGTH TRAINING RECOMMENDATIONS

Several studies have documented the importance of relative maximum strength within athletic performance ( 91 ). This may be explained by the fact that peak GRFs and impulse are strong determinants of netball-specific actions, such as jumping, sprinting, and COD ( 27,54,80,81,96–98 ). Greater lower limb relative strength is required to overcome the inertia of BM and improves an individual's ability to accelerate and decelerate during actions, such as jumping, sprinting, and COD, thereby reducing injury risk and performance decrement ( 24,25,86 ).

McBride et al. ( 64 ) demonstrated that collegiate football players with a high relative strength (≥2.1 kg/kg) in the back squat had significantly faster sprint times (10 and 40 yd) compared with players with a lower relative strength (<1.9 kg/kg). These results are likely attributed to the fact that high levels of strength and acceleration are required to overcome the inertia of the BM. Similarly, Hori et al. ( 53 ) found that athletes with a greater 1RM hang power clean performance (top 50%) demonstrated significantly superior 20-m sprint and CMJ performances than those in the bottom 50%.

The strong relationships between relative maximum strength and netball-specific performance measures might be explained by the fact that athletes who exhibit greater strength levels are able to produce higher propulsive GRFs and impulse during actions, such as jumping, sprinting, and changing direction ( 27,54,80,81,96–98 ). Also, training-induced increases in measures of maximum strength have been shown to result in improved jump, sprint, and COD performances ( 58,72,76,89,91 ) while reducing MSA in weaker athletes ( 7 ). It is therefore likely that being equally proficient in producing and accepting GRFs on both limbs for jumping, sprinting, and COD will improve netball performance because of the number of high-intensity bouts, unilateral jump landings, and unpredicted COD.

Previous research has shown that improvements in relative strength improve sprint performances ( 76,91 ). Throughout a 20-week competitive season in female softball players ( 72 ), sprint performances were significantly faster (−1.7%, effect size [ES] = −0.20) from pre- to mid-training and 2.8% (ES = −0.53) from pre- to posttraining. In addition, absolute and relative back squat 1RM significantly increased with small-to-moderate effect from pre- to posttraining (10.3%, ES = 0.73; 12.2%, ES = 0.48, respectively) and from pre- to mid-training values (10.7%, ES = 0.65; 10.7%, ES = 0.39, respectively). Similar to findings in youth soccer players ( 18 ), Comfort et al. ( 19 ) found increases in relative strength were accompanied by improvements in sprint performance over 8 weeks of training in professional rugby league players.

High-power movements such as weightlifting exercises and similar movements such as depth jumps, jump squats, etc. are beneficial to improve netball-specific performance measures like jumping, sprinting, and COD because of the kinetic and kinematic similarities between the tasks ( 53,81,82 ). Although beneficial, many inconsistencies exist across research regarding the load to which produces optimum peak power output. Additionally, the optimal load may be specific to the exercise and joint, system, or bar power output ( 66 ). For example, during the clean pull from the floor, no difference in peak power has been observed between 90 and 120% 1RM power clean ( 40 ). In contrast, the greatest peak power output during the jump shrug occurs at 30–45% 1RM hang power clean ( 90 ), whereas the greatest peak power and velocity occur at 40% 1RM power clean during the midthigh clean pull ( 21 ). Peak power appears to occur at approximately 0–30% 1RM in jumping exercises (SJs, jump squats, loaded jumps, etc.) ( 23,65 ). Possible reasons for the inconsistencies in these findings are because of different measurement methods, knee angles, strength levels, and the varied training histories of subjects tested. Taken together, these findings indicate that to increase power, a variety of loading schemes for all exercises should be used and may be implemented ( 39 ). Furthermore, strength and power should be developed in a mixed manner to allow for a more complete adaptation across the entire force-velocity curve ( 39 ). Additionally, strength and power training should continue to be developed during the in-season, with recent work by Carr et al. ( 15 ) demonstrating the demands of the competitive cricket season and that current in-season training practices do not provide a sufficient stimulus to maintain strength, jump, and sprint performances in English cricketers. Rønnestad et al. ( 74 ) found that professional soccer players who performed one strength maintenance training session per week were better able to maintain strength, sprint, and jump performances compared with players who performed one strength maintenance training session every second week. Similarly, Silvestre et al. ( 79 ) found that collegiate soccer players who performed strength and plyometric sessions maintained maximum strength, sprint, and jump performances across a 16-week competitive season. Taken collectively, these data indicate performing in-season strength and power training results in maintenance of maximum strength, sprint, and jump performances ( Tables 2–5 ).

PRACTICAL APPLICATIONS: CONDITIONING TRAINING RECOMMENDATIONS

Anaerobic performance is of high importance in netball players in order to be first to the ball before an opponent, perform frequent accelerations, sprints, and jumps and to tolerate the pace of the game. Similarly, high levels of aerobic performance are needed to play the duration of the match, maintain the level of intensity throughout the match, and recover quickly between high-intensity bouts. A number of studies have found that HIT has shown to induce substantial improvements in maximal aerobic capacity and endurance performance ( 12,43 ). Billat ( 8 ) defined HIT as “repeated short (10 seconds to 1 minute) to long (2–4 minutes) bouts of rather high-intensity exercise interspersed with recovery periods.” Numerous HIT modalities, including short intervals, repeated sprint training, sprint interval training, and SSGs, have been used to successfully develop aerobic endurance in team sport athletes ( 12,43 ). Research has found that 2 times per week 6–12 minutes of intermittent running for 15 seconds (95% V IFT ) interspersed with 15 seconds of passive recovery, for 10 consecutive weeks, improved V IFT and mean repeated sprint time in young handball players ( 13 ). In the same study, the authors found handball-specific SSGs to be an equally effective training mode for training adolescent handball players. Handball-specific SSGs were organized in 4-a-side teams, consisting of 2–4 × 2 minutes 30 seconds to 4-minute games, for 10 consecutive weeks, with additional coach encouragement and rule modifications to avoid game interruption and promote a high intensity of exercises during play. Dupont et al. ( 29 ) found that 2 series of 12–15 intermittent runs at 120% maximal aerobic speed (MAS) interspersed with 15 seconds of passive recovery, performed 1 time per week for 10 consecutive weeks, significantly improved 40-m sprint time and MAS in professional soccer players. Dupont et al. ( 29 ) also found that performing 12–15, 40-m repeated sprints interspersed with 30 seconds of passive recovery, 1 time per week, also contributed to improved sprint and MAS performances. Furthermore, the soccer team won 77.8% of its games during the 10-week intervention period compared with 33.3% during the control period (normal technical and tactical skills, games, and matches). Buchheit et al. ( 14 ) found that performing sprint interval training for 4 consecutive weeks consisting of 3–6 repetitions of 30-second all-out shuttle sprints over 40 m, interspersed with 2 minutes of passive recovery, demonstrated improvements in V IFT but only trivial changes in acceleration and repeated sprint measures, in well-trained male handball players. However, a number of studies show that the physiological responses to HIT sessions are highly variable and training modality specific ( 10 ). Therefore, choosing the “right” HIT modality, practitioners must consider (a) individual needs, (b) HIT responses to technical and skills sessions, and (c) integration into the micro- and mesocycle when selecting and implementing HIT sessions ( Table 6 ).

CONCLUSIONS

It is highly recommended that netball players develop high levels of relative bilateral and unilateral strength and power because it is likely to transfer to sprint and jump performances while improving lower limb control to reduce the risk of common injuries. Netball players should use HIT methods to improve their aerobic and anaerobic endurances in line with the physiological demands of competition. More research is needed to better understand the workloads of netball players of different competition levels and the strength and power characteristics of netball players to establish normative values for monitoring and assessment of netball player's strengths and weaknesses.

• Cited Here |
• Google Scholar
• View Full Text | PubMed | CrossRef |
• View Full Text | PubMed |
• PubMed | CrossRef |
• View Full Text | CrossRef |

athletic qualities; netball; power; strength; testing; training

• + Favorites
• View in Gallery

Readers Of this Article Also Read

Selecting metrics that matter: comparing the use of the countermovement jump..., periodization: effects of manipulating volume and intensity. part 1, periodization strategies, strength and conditioning for soccer players, drop jump: a technical model for scientific application.

Perfecting Your Shot: The Science Of Netball Shooting Technique

Perfecting Your Shot: The Science of Netball Shooting Technique

Mastering the art of netball shooting requires a deep understanding of the mechanics involved, as well as the development of essential skills and techniques. This article aims to provide a comprehensive guide to perfecting your shot by exploring the scientific principles that underpin successful shooting technique.

By delving into the fundamental aspects of shooting, such as accuracy, precision, power, and speed, players can enhance their overall performance on the court.

To achieve consistency and effectiveness in shooting, it is crucial to grasp the biomechanical principles that govern optimal technique. By analysing and breaking down the various components of the shooting motion, players gain insight into the intricate interplay between body positioning, footwork, arm action, and release.

Moreover, this article will offer practical advice on how to refine shooting skills through targeted drills and exercises. By following these evidence-based strategies, netball players can maximize their shooting potential and elevate their game to new heights.

Understanding the Mechanics of Shooting in Netball

The mechanics of shooting in netball involve a series of coordinated movements, including aligning the body, positioning the feet, and extending the shooting arm towards the goal post.

To understand the optimal shooting technique, a biomechanics analysis can be conducted to identify the most efficient movements. This analysis examines factors such as body alignment, joint angles, and muscle activation patterns to determine the ideal shooting form.

It is important to note that shooting technique can vary among individuals due to factors like height and body composition. However, there are common shooting mistakes that can hinder accuracy and consistency. These include improper foot positioning, lack of follow-through, and incorrect release point.

By understanding the mechanics of shooting and avoiding these common mistakes, netball players can improve their shooting accuracy and increase their chances of scoring goals.

Mastering the Fundamentals of Shooting Technique

Mastering the fundamentals of shooting technique requires a comprehensive understanding of the biomechanics involved. To achieve optimal shooting form in netball, improving balance and stability is crucial. Players should focus on strengthening their core muscles and maintaining a low center of gravity to enhance their stability during shooting.

Additionally, proper footwork is essential for maintaining balance and generating power in the shot. Practicing drills that enhance balance and stability can significantly improve shooting accuracy.

In addition to physical aspects, mental strategies play a vital role in mastering shooting technique. Maintaining focus and concentration during shooting is crucial for accuracy. Players can employ techniques such as visualization, where they mentally rehearse the shot before executing it. Deep breathing and positive self-talk can also help players stay focused and confident during the shooting process.

Developing mental resilience and discipline is key to consistently executing successful shots. By incorporating both physical and mental strategies, players can enhance their shooting technique and ultimately improve their overall performance in netball.

Developing Accuracy and Precision in Your Shots

Developing accuracy and precision in one’s shots requires a meticulous understanding of the biomechanics involved. This involves refining shooting form and incorporating strategic mental techniques.

Mental focus plays a crucial role in improving concentration during shooting. By training the mind to stay in the present moment and block out distractions, players can enhance their shooting accuracy.

Adjusting for different shooting angles is essential for adapting one’s technique to different positions on the court. As netball involves shooting from various positions, such as near the goalpost or from the edges of the shooting circle, players must develop the ability to modify their shooting form accordingly.

This may involve adjusting their body position, footwork, and release point to ensure accurate and precise shots from any position on the court.

By mastering mental focus and adaptability, players can significantly improve their shooting accuracy and precision.

Enhancing Power and Speed in Your Shooting Motion

Enhancing power and speed in shooting motion involves implementing biomechanical principles to optimize the force and velocity generated during the execution of a shot.

Improving footwork is crucial in generating power for a successful shot. Proper foot placement and weight transfer allow shooters to generate maximum force from their legs and transfer it through their body towards the shot. This involves ensuring a strong base and using the legs to generate power in a coordinated manner.

Additionally, utilizing body positioning is essential for enhancing power and speed. Proper alignment of the body, particularly the shoulders and hips, allows for efficient transfer of force and energy towards the target. This involves maintaining a balanced and stable stance, with the body positioned in line with the intended target.

By incorporating these techniques, shooters can enhance the power and speed of their shooting motion, ultimately improving their overall shooting accuracy and success rate.

Practicing Drills and Exercises to Improve Your Shooting Skills

Practicing a variety of drills and exercises can be likened to honing the skills of a sculptor, chiseling away at imperfections and refining the artistry of shooting in netball. To improve shooting skills, mental focus and concentration during practice are crucial. By maintaining a strong focus on the target and visualizing successful shots, players can enhance their shooting accuracy and consistency. Additionally, incorporating footwork and body positioning into shooting drills is essential. Proper footwork helps players generate power and maintain balance, while correct body positioning allows for a fluid and efficient shooting motion. To emphasize the importance of these elements, the following table showcases different shooting drills and exercises that target mental focus, footwork, and body positioning. These drills provide players with ample opportunities to develop their shooting technique and improve their overall performance on the court.

Frequently Asked Questions

How can i improve my footwork and balance while shooting in netball.

Improving footwork and balance while shooting in netball can be achieved through various techniques. Focusing on proper body alignment, practicing dynamic footwork drills, and maintaining a strong core can enhance shooting technique and overall performance on the court.

What are some common mistakes to avoid when developing accuracy and precision in netball shooting technique?

Common mistakes in developing accuracy and precision in netball shooting technique include poor footwork and balance. Improving footwork and balance is essential to avoid errors and enhance shooting performance in netball.

Are there any specific exercises or drills that can help me increase my shooting power and speed?

Incorporating strength training exercises can enhance shooting power in netball, while utilizing agility drills can improve shooting speed. These training methods are beneficial for netball players looking to enhance their shooting abilities.

What are some tips for maintaining consistency in my shooting motion?

Maintaining focus and conducting shooting form analysis are important aspects of achieving consistency in netball shooting. By staying mentally engaged and analyzing your technique, you can identify and address any errors or inconsistencies, leading to improved performance.

How can I overcome mental blocks or pressure while taking shots in a game situation?

To overcome performance anxiety and develop a pre-shot routine in netball shooting, athletes can engage in relaxation techniques, visualization exercises, and positive self-talk. These strategies can help manage pressure and enhance focus during game situations.

In conclusion, understanding and mastering the science behind netball shooting technique is essential for players to enhance their skills.

By focusing on the mechanics, fundamentals, accuracy, precision, power, and speed, players can improve their shooting motion and overall performance.

A noteworthy statistic reveals that professional netball players have an average shooting accuracy of around 85%. This highlights the importance of practicing drills and exercises to achieve a high level of proficiency in shooting.

Therefore, by dedicating time and effort to perfecting their shot, netball players can significantly enhance their game.

You may be interested in

Meet the Australian team

Meet your favourite player

Related posts.

Read more from our blog

Diamonds vs. England Roses: Locations Confirmed for Thrilling Three-Match Series

Netball fans, get ready! The Origin Australian Diamonds are set to kick off their 2024 international season with a highly…

Is Netball in the Olympics?

While netball was recognised by the International Olympic Committee in 1995, showing its potential for Olympic inclusion, it is not…

Melbourne Mavericks: Fearless Trailblazers of Netball

The Melbourne Mavericks, a dynamic new team in the Suncorp Super Netball league, are revolutionising the sport with their fearless…

Top 10 Tallest Netball Players in the World 2023

In the world of netball, a select group of towering athletes have emerged as dominant forces on the court. These…

• TOP CATEGORIES
• AS and A Level
• University Degree
• International Baccalaureate
• Uncategorised
• 5 Star Essays
• Study Tools
• Study Guides
• Meet the Team
• Physical Education (Sport & Coaching)
• Exercise and Training

netball weaknesses

This is a preview of the whole essay

Document Details

• Word Count 268
• Page Count 2
• Subject Physical Education (Sport & Coaching)

Related Essays

Action Plan - I am going to create a plan in order to improve my weaknesses...

Chosen activity: Netball

Netball study - P.E coursework

Netball Training programme

• Netball DRILLS
• Netball Training Plans
• Netball COMMUNITY DRILLS
• Netball EXPERT ANSWERS

COACHING TOOLS

• SESSION PLANNER
• DRILL DESIGNER
• MANAGE FOLDERS
• COACHING AS A TEAM
• TEAM MANAGEMENT

Netball Useful Links

• Netball Rules
• Netball Playing Positions
• Netball Court Templates
• Netball Spacing
• Netball Top Drills

Building passing power and strength

Passing is a fundamental skill within netball and cannot be overlooked. The speed and accuracy of each individual pass can control the game, allowing play to speed up or slow down, whilst ensuring you maintain possession.

What?s in the Session?

The session begins with a fun warm up to get your players concentrating on their passing and movement. This theme is continued throughout the session with a series of drills looking at the accuracy of your players passing and movement before and after receiving the ball. ?Passing circuit? is a great drill to get your players concentrating on who to pass to and which pass will be the most successful, for example a chest or shoulder pass? The session concludes with a modified game of netball, with certain conditions placed upon the game to get your players demonstrating what they have learnt.

Never underestimate the importance of accurate, effective passing - it can be the difference between a game that is won or lost.

JOIN SPORTPLAN FOR FREE

• search our library of 700+ netball drills
• create your own professional coaching plans
• or access our tried and tested plans

in more ways than one

Forcing Attackers to the Outside & Make Errors

Players will be focusing on forcing the error and making that all important interception to turn over the ball to increase their teams success on goal.

Defending the Circle - Being Ball Side!

This session looks at developing your players defending skills focusing on how to effectively limit the space for the shooters in the circle, remaining ball side to gain possession of the ball.

Attacking Principle: Direct, strong, fast passing!

Attack in style with direct, fast passing in this session!

Junior Introduction to Shooting!

Develop your junior players' shooting technique, giving them the skills they'll need put up a successful shot on goal!

Increasing Passing Power & Accuracy Under Pressure

This session looks at developing your players attacking principles focusing on short, sharp direct passing to maintain possession.

Developing Core Skills Focusing on Agility

This session looks to refresh and refine your players pre-existing ball skills whilst developing their stamina and endurance.

History Of The Modern Olympics and Its Cultural Significance

How did the Modern Olympics originally begin and why are they so culturally significant today?

The Professionalisation of Netball

The Professionalisation of Netball is changing the game. Here is how it is helping to develop the sport.

Score More Goals: 5 Proven Strategies for Netball Coaches

Scoring more goals is often the key to victory in netball. Here's how Sportplan can help you achieve this.

• Train At Home (1)
• Getting free (33)
• Movement (75)
• Group practices (3)
• Attack (89)
• Footwork (21)
• Interception (24)
• Rebounding (2)
• Passing (66)
• Warm ups (13)
• Fundamentals (1)
• Zone defence (5)
• Injury Prevention (1)
• Roles & responsibilities (8)
• Wall drills (2)
• Decision making (31)
• Ball skills (10)
• Defence (64)
• Shooting (12)
• Small games (8)
• Centre Pass Set Plays (3)
• Set Plays (1)

Sportplan App

Give it a try - it's better in the app

SPORTPLAN USES COOKIES

Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

Privacy Policy We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.

Cookies Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

Netball POPULAR SEARCH TERMS

Coaching inspiration in your inbox.

Register for FREE and get coaching tips, top drills, session and more every week!

STAY CONNECTED