Netball is a game commonly played by females. Netball is a fast paced game involving the players to use many skills as well as having a good communication between the team players. Depending on the position that is being played, the game of netball will rely heavily on the anaerobic energy system with the aerobic energy system assisting in recovery between each energy burst. The duration of netball is 60 minutes consisting of four quarters of 15 minutes where there is a 3 or 5 minute break. The netball court is 30.5 meters in length and 15.25 meters wide. Although the netball court is divided into three sections measuring 10.17 meters and there are restrictions on which sections of the court particular players can be in. The player that I am training, Sophia, plays the centre position. The centre in the game is allowed over all sections of the court with the restrictions of the goal circle. The centre is one of the most important positions to play in the game as they start with the ball and support all the other positions. Their main task is to link the defence players to the goal or attacking players and is to play the role of both defence and attack.
In training Sophia there are three types of training that needs to be taken into account. The first type of training is aerobic. Aerobic training refers to the breathing that controls the amount of oxygen that helps the muscles to burn fuel and move. The types of training methods best suited for the centre position is fartlek training.
Fartlek training also known as ‘Speed play’ is a type of training that involves a higher intensity of interval running involving no rest period and focuses on improving speed and cardiovascular endurance. Fartlek not only works on the aerobic energy system but also the anaerobic energy system which is a skill that needs to be developed for all netball players. This is relevant to the centre position due to the fact that they are constantly running around the court with short bursts of power and speed at a precise moments when needing to defend or attack. These burst of power/speed will only last for at most 10 or 12 metres which goes for a duration of about 5 or so seconds. As a result if Sophia is constantly having these short bursts of power, the build-up of lactic acid in her muscles will continue to increase to the point that she can no longer continue with it. Therefore by incorporating fartlek training Sophia will be able to maintain and improve the amount the buildup of lactic acid in her muscles as well as having faster reactions when needing short burst of power to defend her opponent or needing to quickly pass the ball to the attacking part of the team.
An example of fartlek training that Sophia could incorporate is the saltin fartlek. This involves 10 minutes of warm-up and cool-down. Throughout the workout Sophie will run hard for about 30 seconds minutes with 2 minute jogging recovery which should be repeated at least 6 times. Consequently this fartlek training is significant as it mimics the type of running that Sophia would normally do in a game and so it is important that this is done correctly so that Sophia will be able to outrun her component and will have the endurance to continually do this for 60 minutes. By doing fartlek training Sophia is strengthen her aerobic energy system and it will consequently be beneficial to her performance. Furthermore if her aerobic system is strengthened she will need less time to recover after using the anaerobic system, which is the aim of the fartlek training that Sophia must include.
Fartlek training will also improve the anaerobic energy system. In training the anaerobic energy system, the buildup of lactic acid which causes fatigue will minimise thus increasing her tolerance to lactic acid, assisting in stronger and longer segments of speed, power and/or strength throughout the game. Anaerobic training can incorporate the strengthening of organs and muscles on most areas...
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