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Netball training advice
If you want to play netball, and play it well, you need to get in shape. Netball requires cardiovascular endurance, anaerobic fitness, strength, power, muscular endurance, and flexibility.
Increasing your fitness will help you get up and down the court better, and lack of fatigue will let you concentrate on your ball handling skills.
Netball training therefore has to include a wide range of elements. These will include:
Establishing a cardio base - you can do this by running, cycling, swimming, or using the cardio machines in the gym, but given the nature of the game, running is the best option.
The typically prescribed 20 minutes of cardio will not properly prepare you for a 60 minute match, so if you can work up to some longer sessions, of say 30 to 40 minutes, you'll be better prepared for a game.
In addition to good aerobic base, you will also need to improve your anaerobic capacity. This can be done by including regular sessions of interval training.
To duplicate game conditions, alternate repeated short sprints with active recovery - jogging slowly in between.
Finally, you should consider the benefits of strength training. You'll need to work the whole body - the legs, the upper body, and the core. The latter is particularly crucial, as a strong core will allow you to use your strength in game situations.