How long should a training session go for? What intensity?

How long a netball training session lasts will depend on the skills and techniques

to be covered and the time allocated for venue hire or court availability. Ages and skill levels need to be considered. Ensure that you always structure the training session time appropriately and remember to allocate time for warm up and cool down.

A training session should last a maximum of one and a half to two hours to cover all aspects of the netball game. This also ensures that players remain engaged and energised. If you take a session too long the players are more likely to become tired and lethargic too fast causing a lack of concentration and enthusiasm.

As a basic guideline

Warm up allow 15 minutes max. (for junior teams 10-15 minutes)

Drills, techniques and practice 40-60 minutes

Cool down 10 minutes

It is important to take into account the ages of the players. Junior teams will not have the same stamina or need the endurance training of senior teams but they do need to practice for the length of a game.

The intensity of the session needs to match the skills and techniques practiced and the intensity of a real game of netball for the level played. Ideally this means four by fifteen minute blocks of intense training should be practiced. This ensures that when players get to a game situation, fitness levels have already been experienced to the game intensity and will give everyone a better chance of lasting the distance.

For the warm up

A good fifteen minute warm up routine will get the heart moving, blood pumping and stretch muscles ready for the heavy duty practice to follow. Warm up time can be used as a preparation for what is to be covered in the session.

The bulk of the session

Dedicating the bulk of the session to drills, techniques and practice improves stamina and endurance. It also reinforces the fundamentals of the game. Use the best part of an hour to run through drills, introduce new techniques and for general practice.

For the cool down

The cool down is equally as important as the warm up routine for muscle recovery and to bring the core body temperature back to normal and to maintain good health and fitness levels.

Try not to cram too much into a session, rather work on specific techniques such as safe landing, over a series of practices. Given that there should always be time for the warm up and cool down you are only left with less than an hour for the strenuous activities of practice and development of skills.

Even though it is important to plan ahead of time be flexible within these guidelines as each session will present with its own variations and different challenges for the coach and the team. Watch for signs of lethargy and loss of concentration and aim to keep players engaged and energised throughout the session.

How long should a training session go for? What intensity?

By: Catherine Cox

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