How is strength used in netball

Including power training in your conditioning program for netball can not only make you a better player, but it can also strengthen your muscles and joints, reducing your risk of injury. Power training is essentially any movement that requires an explosive effort, combining maximal strength and speed. You need to be powerful to perform at your best on the court, and power is especially useful when jumping, sprinting or changing direction to avoid a collision or intercept a pass, reminds the team at UK-based Teddington Swans Netball Club.

Any type of jumps, hops and throws can be classified as power exercises. As throwing is such a crucial component of any netball player's game, getting a more powerful pass and shot can drastically increase your worth to the team. Perhaps the best option for this and the most applicable to netball, is to include medicine-ball throws in your training. Throwing medicine balls is an effective low-impact way to train for power, which also integrates your core muscles and improves thoracic spine, hip and ankle mobility, notes strength coach Eric Cressey.

However, which of these are more important? Below is a discussion about the fitness requirements for netball, which can help with developing training programs for this sport, and for interpreting fitness testing results and determining the relative strengths and weaknesses of a player.

We have a poll about the component of fitness most important for success in netball. You can add your vote too , and see the latest results. In a similar poll, we have asked people to rate the 12 factors of success for sports.

Step 1 Incorporate lower body training into your routine to help you improve your running speed. Step 2 Include upper body exercises to give you the strength and power needed to throw the ball across the board. Step 3 Commit to regular core training. Step 4 Add plyometric training to increase your vertical jump. Begin every workout with a five-minute warmup to increase your flexibility and to increase the blood and oxygen flow to your muscles. End your workouts with a cool down and full body stretch to slowly return your heart rate to normal and to increase muscle flexibility and reduce the risk of injuries.

Perform each exercise. Plyometric training provides muscular strength and improves explosive power that provides strength during jumping in netball. There are 5 different types of passes — the chest pass, bounce pass, lob, overhead pass and shoulder pass. Practice drilling both two handed and single hand as you will definitely be using all these passes in a game.

Basketball is the game that has the most skill. Football and baseball are not far from one another, but baseball teams play more than 10 times the games that football teams do.