Resistance Training Programme for Netball GS (8 week programme) PDF

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BACHELOR OF SPORTS AND EXERCISE SCIENCE EDITH COWAN UNIVERSITY

LUTFI, ZAINAL ABIDIN Student ID No: 10465367 SPS2203 PRINCIPLES AND PRACTICES OF RESISTANCE TRAINING Topic: OFF-SEASON RESISTANCE TRAINING PROGRAMME FOR NETBALL GOAL SHOOTER Lecturer: Dr KRISSY KENDALL

Date of submission: 30 APRIL 2019 Final Word Count: 545

Introduction Netball is a team sport consisting of 7 players on the court at one time. The players’ positions comprise of center [C], wing attack [WA], wing defense [WD], goal attack [GA], goal shooter [GS], goal keeper [GK], and goal defense [GD]. A major factor in netball is the rule requiring players to come to a complete stop one-and-a-half steps upon receiving the ball. This programme is focused on a 20-year old female netball goal shooter (GS), at the beginning of the off-season. The programme focuses on conditioning for injury prevention and development of strength for the athlete. Movement Analysis Movement analysis indicates netball players have a change in activity pattern every 6 seconds on average with the ability to sprint over short distances being key to success (Davidson & Trewartha, 2008; Fox, Spittle, Otago & Saunders, 2013). Netball requires actions such as jumping, sprinting and change of direction which requires greater lower limb relative strength to overcome the inertia of body mass and improve the ability to accelerate and decelerate during these actions (Thomas, Comfort, Jones & Dos’Santos, 2017). Goal shooters have been found to spend more time stationary and perform the least (other than GK) high intensity movement, such as repeated bursts (Davidson & Trewartha, 2008). Physiological Assessment Previous research by Otago (1983), found the ATP-PC system to be the dominant energy source for the high-intensity movements generally lasting less than ten seconds in netball. A more recent analysis by Fox, Spittle, Otago & Saunders (2013) suggests changes in game demands but work duration and work-rest ratio were found to be similar. Work-rest ratio for goal shooters include repeated sprint bouts with longer rest, indicating possibly more stress on the anaerobic system (Fox, Spittle, Otago & Saunders, 2013). Netball players need an efficient aerobic system for the intermittent high-intensity actions in a back drop of low intensity movements enabling players to work harder before having to derive energy from anaerobic sources (Gasston and Simpson, 2004; Wadley and Rossignol, 1998). Injury Analysis The ankle, knee, lower back and shoulders are among the most common sites of injury sustained by netball players (Gamble, 2011). Female athletes have also been shown to have a 4 to 6 times higher chance of sustaining an ACL injury than male athletes in sports involving jumping and pivoting. Ligament dominance, quadriceps dominance, leg strength dominance, and core instability contribute to the increased incidence of knee injuries in female athletes (Hewett, 2008). Although research by Hopper, Lo, Kirkham & Elliott (1992) indicate that attacking players have a higher tendency of symmetrical landings, the sport of netball exposes the athlete to repeated explosive jumps with abrupt landing decelerations which places high ground reaction forces (GRF) on the lower body. Proper

landing technique is key to minimizing the primary causes of lower-body injuries in female netball players (Steele & Lafortune, 1989; Thomas, Comfort, Jones & DosʼSantos, 2017). Conclusion Due to the mechanics of the sport, female netball players spend most of their time in low intensity activity with sudden bursts of high intensity movements which indicates the need for an efficient aerobic base. The movements performed in netball requires lower limb relative strength, and endurance to sustain the varying intensity movements throughout the gameplay. The off-season is used to build a sound foundation of aerobic and muscular endurance on which other components of fitness can be built on more successfully. As the athlete is at the beginning of the off-season period, the programme will focus on developing aerobic endurance, muscular endurance, core strength and stability, and flexibility. With the focus being on endurance and hypertrophy, progression will prioritize volume prior to intensity.

Training Programme

Table 1. 8 weeks training programme for Off-season Netball athlete

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10.1080/24748668.2008.11868443 Fox, A., Spittle, M., Otago, L., & Saunders, N. (2013). Activity profiles of the Australian female netball team players during international competition: Implications for training practice. Journal Of Sports Sciences, 31(14), 1588-1595. doi: 10.1080/02640414.2013.792943 Gamble, P. (2011). Physical Preparation for Netball – Part 1: Needs Analysis and Injury Epidemiology. UK STRENGTH AND CONDITIONING ASSOCIATION, (22), 10-14. Gasston, V., & Simpson, C. (2004). A netball specific fitness test. International Journal Of Performance Analysis In Sport, 4(2), 82-96. doi: 10.1080/24748668.2004.11868307 Haff, G., & Triplett, N. (2016). Essentials of strength training and conditioning (4th ed., pp. 439-465). Champaign, IL: Human Kinetics. Hewett, T. (2008). Predisposition to ACL Injuries in Female Athletes Versus Male Athletes. Orthopedics, 31(1), 26-28. doi: 10.3928/01477447-20080101-18 Hopper, D., Lo, S., Kirkham, C., & Elliott, B. (1992). Landing patterns in netball: analysis of an international game. British Journal Of Sports Medicine, 26(2), 101-106. doi: 10.1136/bjsm.26.2.101 Otago, L. (1983). Game analysis of the activity patterns of netball players. Sports Coach ,7,24 – 28. Steele, J., & Lafortune, M. (1989). A kinetic analysis of footfall patterns at landing in netball: a follow-up study. ISBS-Conference Proceedings Archive, 1(1). Thomas, C., Comfort, P., Jones, P., & Dosʼ Santos, T. (2017). Strength and Conditioning for Netball. Strength And Conditioning Journal, 39(4), 10-21. doi: 10.1519/ssc.0000000000000287 Wadley, G., & Le Rossignol, P. (1998). The relationship between repeated sprint ability and the aerobic and anaerobic energy systems. Journal Of Science And Medicine In Sport, 1(2), 100-110. doi: 10.1016/s14402440(98)80018-2...