Skill Related and Health Related fitness programmes

By Anonymous -
Skill Related Training
AMISHA, NICOLE and BAHAAR
Skills:
Agility
Balance
Coordination
Power
Reaction Time
Speed
(teamwork)
Sport: Netball
Warm - up
Exercise (Type)
Number
Intensity
Time
Jog
x 2 (there and back)

16 seconds
High Knees
X 1 (there)

6 seconds
Bum Flicks
X 1(back)

6 seconds
Side Steps
X 1

12 seconds



Conditioning
Exercise (Type)
Number
Intensity
Time
Ski Jumps
X 10 (one foot)

15 seconds
Tracking
X 2
(get to cone)

Fast Feet/ sprint
X 3

45 seconds
Bounding
X 1

8 seconds
Ladder
X 2 ( there and back)
(normal then in out)



Cool - down
Exercise (Type)
Number
Intensity
Time
Walk
X 1

8 seconds
Lunges
X 1


Sweep Up
X1


Static Stretching
  • Arms
  • Legs
  • Shoulders
  • Back


Till everyone finished









Health Related Training
AMISHA, NICOLE and BAHAAR
Skills:
Flexibility
Cardio vascular endurance
Muscular endurance
Body composition
Strength


Sport: Netball
Warm - up
Exercise (Type)
Number
Intensity
Time
Jogging
10 laps
200m

Squats and Lunges
1 each way
10m

Bum flicks/ high knees
1 each way
10m

Push ups
10
With stops

(rest)
Conditioning
Exercise (Type)
Number
Intensity
Time
Skipping ( 2 feet 2 jumps)
1 lap

1 minute
Plank


30 seconds
Squat Jump
1 Lap








Cool - down
Exercise (Type)
Number
Intensity
Time
Walk
1 lap


Stretches

( arms, legs, calves, thighs, shoulders, back)
Till everyone finished

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