Training Plan 1

Darby’s Two Week Training plan

For Darby’s two week training plan I will be using a cycle called the Microcycle this is a shorter training period of about 7-10 days, and includes more detailed information on the intensity, frequency, duration and sequencing of the training sessions. I will be using different phases throughout the training sessions.

 Week one

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MATCH DAY	Warm up (3 minutes warming the muscles by gentle jogging around the court)  (2 minutes dynamic stretching) (2 minutes static stretching) (finally 3 minutes passing the ball around warming up the wrists) Main Activity- Movement 10 minutes Moving into space to receive the ball ensuring changing direction to receive the ball 20 minutes obstacle course this will be to help create movement and help the player decide what direction to go when something is in the way. Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes Static stretching with the main muscle groups for example legs (Quads) 10 minutes Session evaluation	Warm up (3 warming the muscles by gentle jogging around the court) (2 minutes dynamic stretching) (2 minutes static stretching) (3 minutes passing the ball around) Main Activity- Power 10 minutes Doing the jump drill on sturdy block/bench and stepping on and off the box and down again ensuring that knees are bent. 20minutes Power drill interception Players work in pairs, with one ball between them. Facing each other the player without the ball drives forward, taking 5 steps forwards and then 5 steps back before then receiving a high pass from their partner Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes static stretching 10 minutes session evaluation (areas for improvement)	MATCH DAY	Warm up (3 minutes warming the muscles by gentle jogging around the court) (2minutes dynamic stretching) (2minutes static stretching) (3minutes passing the ball around) Main Activity- Aerobic Endurance 10 minutes Court sprints starting at one end and sprinting to other end of the court when coach shouts ‘go’ 20 minutes conditioned game split into 5 minute quarters. Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes Static stretching 10 minutes session evaluation	Rest period, progress meeting to discuss aims and goals.	REST DAY!

Week two

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MATCH DAY!	Warm up (3 minutes warming the muscles by gentle jogging around the court)  (2 minutes dynamic stretching) (2 minutes static stretching) (finally 3 minutes passing the ball around warming up the wrists) Main Activity- Power 10 minutes Doing the jump drill including several benches along the court being at least ten yards between each bench/box. The participant then starts and one end of the court and will have to run up and down the court by jumping onto and off the benches. 20minutes Power drill interception Players work in pairs, with one ball between them. Facing each other the player without the ball drives forward, taking 5 steps forwards and then 5 steps back before then receiving a high pass from their partner  To develop this more players will be included so it will be harder to intercept the ball. Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes static stretching 10 minutes session evaluation	Warm up (3 minutes warming the muscles by gentle jogging around the court) (2minutes dynamic stretching) (2minutes static stretching) (3minutes passing the ball around) Main Activity- Aerobic Endurance 10 minutes Court sprints starting at one end and sprinting to other end of the court when coach shouts ‘go’ to develop this drill the coach will shout ‘go’ at different times and the participant will have less time to rest. 20 minutes conditioned game split into 10 minute quarters so the games are longer and the player will have less rest. Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes static stretching 10 minutes session evaluation	MATCH DAY!	Warm up (3 warming the muscles by gentle jogging around the court) (2 minutes dynamic stretching) (2 minutes static stretching) (3 minutes passing the ball around) Main Activity- Movement 10 minutes Moving into space to receive the ball ensuring changing direction to receive the ball another player will be introduce to make it harder for the participant to find and create movement. 20 minutes obstacle course this will be to help create movement and help the player decide what direction to go when something is in the way. More obstacles will be introduced. Cool down 5 minutes slowly/gentle jogging around the court with the HR max at 35-45% 5 minutes static stretching 10 minute session evaluation on how the last two week have been and of they feel it has benefited them.	REST PERIOD. Meeting to discuss whether goals and aim have been achieved.	REST DAY!

Video link: http://www.teachpe.com/netball/attacking_movement/change_pace.php [accessed online] [April 16^th 2013].This video is to link into movement

http://www.livestrong.com/article/278581-drills-to-improve-power/ [accessed online] [April 16^th 2013]

http://www.sportplan.net/drills/Netball/Interception/Power-jumps-net0052.jsp [accessed online] [April 16^th 2013]

http://news.bbc.co.uk/sportacademy/hi/sa/netball/rules/newsid_2706000/2706979.stm [accessed online] [April 16^th 2013]