Fitness And Strength Training
Foundations program for players wanting to join onto the full Netball S&C monthly program mid season.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
WUp Foundation Pre Run
SMR 40sec each- Quads, Glutes, Lats (Optional if space and equipment) Stretch 15sec each- Quads, Fig. 4 Glute, Lats Mobility 30sec each- Back Slings, Hip Drops, Reach Throughs. Activation 30sec each- Band Glute Flutters, Banded Walks (Side and Back)
Speed/Agility
B
Foundation Run Mech WUp
Walking Lunge x 10m Through the hamstrings x 10m Walking on Balls of Feet Fwd and Bwd x 10m Ankling Fwd and Bwd x 10m A Skip x 20m Skip for Height x 20m
C
Run
1 x 20:00
Prep
A
WUp Foundation
SMR 40s each - Quads, Glutes, Lats Stretch 15sec each- Quads, Fig. 4 Glute, Lats Mob 30sec each- Back Sling, Hip Drops, Reach throughs Act 30sec each- Scissors, Glute Bridge L2, I position
B1
Peterson Step
3 x 15
B2
Counter Movement Jump
2 x 8
C1
Bent Over DB Row
3 x 15
C2
Knee Fallout L1
3 x 1:00
D1
Cuban Press
3 x 8
D2
Romanian Deadlift
3 x 15
Prep
A
WUp Foundation
SMR 40s each - Quads, Glutes, Lats Stretch 15sec each- Quads, Fig. 4 Glute, Lats Mob 30sec each- Back Sling, Hip Drops, Reach throughs Act 30sec each- Scissors, Glute Bridge L2, I position
B1
Back Squat
3 x 15
B2
Hop and Stick
3 x 10
C1
Kneeling Press Up
3 x 10
C2
Hip Thrust
3 x 15
D1
Lat Pulldown
3 x 15
D2
Bear Hold
3 x 1:00
