SAMPLE TRAINING PROGRAM FOR STATE-LEVEL 19 & UNDER NETBALLERS -ANNUAL PLAN:
Training
Phase
1. General
Preparation
2. Specific
Preparation
3. PreCompetitive
4. General Competitive
5. Transition
Macrocycle
1
2
3
4
5
6
7
8
9
10
11
12
Length of
Macrocycles
4
4
6
6
4
4
4
4
4
4
4
4
weeks weeks
weeks
weeks
Mon
Interval
Interval
Interval
Extended skills (without plyometrics)
Tues
Weight
Weight
Weight
Weight
Wed
Rest
Rest
Rest
weeks weeks weeks weeks weeks weeks weeks weeks
Weekly
Program
Recreational
Rest
Thur
Interval
Interval
Interval
Fri
Weight
Weight
Weight
Extended skill (with plyometrics)
Rest
Sat
Extra Aerobic
Extra Aerobic
Rest
Rest
Game
Rest
Sun
Rest
Rest
activities
Netball Training Program Extract:
 Warm - Up (5-10 mins low intensity aerobic exercise)
 Flexibility - Stretching of all major muscle groups (10 mins)
Local Muscular Endurance
Strength
Exercises
Exercises
2 sets
X
6 reps






Power Clean to Press
DB Bench Press
Alt Leg Press
Prone DB pull
DB side lunge
Alt. DB Push Press






2 sets
X
14 reps
Int / Ext Rotation
Incline Sit-Up
Oblique Crunch
Back Extension
Medicine Ball Sit-ups
Russian Twist
NB : The program includes strength and local muscular endurance(emphasising high movement speeds as would be experienced during netball
games). Highly specific compound movements that resemble actions required by netball, such as running, jumping, pushing, pulling and
twisting will be used, with a combination of alternating and bilateral movements.
Macrocycle 4
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Tapering
Weight
8 rep max
(Strength)
Lifted
As per
Wk 1
+ 5-10
%
As per
Wk 3
14 rep max
(LME)


Cool - Down and Additional Stretching
Session Duration: 45 min
+ 5-10
%
NB : We are looking at elite young female netball
players.

The weight training sessions look to maintain
muscular strength and local muscular endurance
(health related component) and hence frequency
x 2/week

I have chosen a pre-competition macrocycle,
which presupposes 14 weeks of prior conditioning

Progressive overload and tapering also evident in
plan

Interval training focuses on speed (skill related)
- 40
%
Typical Resistance Training Exercises vs. Major muscles used (LME & Muscular Strength).
(actions need to be specific to those observed during games analysis)




















Week
Sessions/Week
Sets/Session
Repetitions/Set
Decline dumbbell bench press (Pectoralis Major)
Incline dumbbell bench press (Pectoralis Minor)
1-3
3
3
14-20RM
Standing dumbbell side laterals (Medial Deltoids)
Standing dumbbell bent laterals (Posterior Deltoids)
4
2
4
10-14RM
Standing front dumbbell raises (Anterior Deltoids)
Incline seated dumbbell curls (Biceps Brachii)
5-7
3
4
10-14RM
Triceps press down - angled bar (Triceps Brachii)
One arm dumbbell rows (Latissimus Dorsi)
Seated leg extensions (Rectus Femoris - Quadriceps) The amount of weight to be used for each exercise is based on a percentage of the maximum
Standing leg curls (Biceps Femoris - Hamstring)
amount of weight that can be lifted one time for that exercise, generally referred to as one
Seated leg curls (Semitendinosus - Hamstring)
repetition maximum (1RM). Where appropriate determine your 1RM for each exercise and
Standing one leg heel raises (Gastrocnemius - calf muscle)
then calculate the required weight as follows:
Flat dumbbell flys (Pectoralis Major)
Incline dumbbell flys (Pectoralis Minor)
14 to 20RM = 60% of 1RM - LME
Seated dumbbell side laterals (Medial Deltoids)
11 to 14RM = 70% of 1RM - LME
Seated dumbbell bent laterals (Posterior Deltoids)
6 to 11RM = 80% of 1RM
Seated front dumbbell press (Anterior Deltoids)
3 to 6RM = 90% of 1RM – Muscular Strength
Standing dumbbell curls (Biceps Brachii)
 NB: Perform all sets on an exercise and then move to the next exercise
Triceps dip between benches (Triceps Brachii)
 Perform all sets until fatigue prohibits the completion of an additional repetition
Bent over barbell rows (Latissimus Dorsi)


For each exercise monitor the average number of repetitions/set and if the range is
exceeded then adjust the weights accordingly at the next session
Allow 2-3 minutes recovery between each set and 4-5 minutes between each exercise
Sample Continuous Training Plan –
Day
Week 1
Week 4
Sunday
Monday (PE Prac)
Tuesday Wednesday
Rest
Long slow distance run
(40 min)
Rest
Rest
Long slow distance run
(45 min)
Rest
↑
Aerobic Capacity
Thursday
Friday
Saturday
Rest
Long Slow Distance Run
(40 min)
Rest
Fartlek run
(25 min)
Rest
Long Slow Distance Run
(40 min)
Rest
Fartlek run
(30 min)
The following is an example circuit of ten exercises focusing on strength and local muscular endurance
Sample Circuit Training Program
(Focus : LME & Strength)
Work: Rest Times Circuits Reps vs Rest
Week
Work
Rest
Number
Rest
1
20 sec
30 sec
2
2 min
2
20 sec
25 sec
2
2 min
3
30 sec
40 sec
2
3 min
4
30 sec
40 sec
3
3 min
5
30 sec
30 sec
3
3 min
6
25 sec
30 sec
2
3 min
Day
Sunday
Monday
Tuesday
Wednesday
Thursday (PE Prac)
Friday
Saturday
Week 1
rest
rest
Circuit 2:3 2 reps
rest
Circuit 2:3 2 reps
rest
Circuit 2:3 2 reps
rest
rest
Circuit 3:4 3 reps
rest
Circuit 3:4 3 reps
rest
Circuit 3:4 3 reps
Week 4
NB : Sample program consisting of continuous and circuit training methods with flexibility addressed during w/up and w/down
Day
Sunday
Monday
Tuesday
Wednesday
Thursday (PE Prac)
Friday
Saturday
AM
PM
Rest
LSD 30 mins
Circuit
LSD 30 mins
Circuit
LSD 30 mins
Match