Training Plan 2

Millie’s Two Week Training Programme

For Millie’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
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- Footwork 10 minutes landing shuttles 2 Feeders and 1 worker. The worker receives the ball from one of the feeders and passes it diagonally to the other feeder. Worker then moves across to receive the ball back from the second feeder. Repeat. It's very important that the worker lands on the outside foot every time she catches the ball to be able to step with the other foot towards her next intended pass. 10 minutes Two players will pass the ball to each other up and down the court to get the correct footwork land on the appropriate foot 10 minutes SAQ work with ladders and hurdles this will help footwork 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)  (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 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	MATCH DAY!	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- 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/ meeting to discuss aims and goals	REST DAY!

Week two

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
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- 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	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-  Footwork 10 minutes landing shuttles 2 Feeders and 1 worker. The worker receives the ball from one of the feeders and passes it diagonally to the other feeder. Worker then moves across to receive the ball back from the second feeder. Repeat. It's very important that the worker lands on the outside foot every time she catches the ball to be able to step with the other foot towards her next intended pass. 10 minutes Two players will pass the ball to each other up and down the court to get the correct footwork land on the appropriate foot to develop this make the distance between the player different make it wider. 10 minutes SAQ work with ladders and hurdles this will help footwork  make the distance between hurdles closer together 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!	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	REST PERIOD/ meeting to discuss aims and goals	REST DAY!

http://www.sportplan.net/drills/Netball/Footwork/Footwork-n400032.jsp#p-6 [accessed online] [April 17^th 2013]