intermediate coaching manual - cockburn...

INTERMEDIATE COACHING

MANUAL

Cockburn Netball Club

Cockburn Netball Club Intermediate Coach Manual - 2 -

OUTLINE

SESSION EMPHASIS Session #1 Progressive Warm Up / Skills – 2 Handed Catch,

Take-Off, Passing / Pivoting / 1:1 Defence

Session #2 Warm Up with Balls/ Skills – 2 Handed Catch, Take- Off, Shoulder Pass / Pivoting / Passing Around Hands/ 1:1 Defence

Session #3 Warm-Up with Balls / Skills 2-Handed Catch,

1-Handed Catch Passing/ Pivoting / Passing Around Hands / 1:1 Defence

Session #4 Warm-Up with Balls / Skills – 2-handed Catch,

1-handed Catch, Shoulder Pass, Pivoting / Split & Re-offer / 1:1 Defence

Session #5 Warm-Up / Skills – Outward Pivot, One Handed

Shoulder Pass, Chest Pass / Split & Re-offer – Court Specific / 1:1 Defence

Session #6 Footwork & Defensive movements in Warm-Up /

Catching, One Handed Shoulder Pass, Change of Direction, Landing & Pivoting / Full Court Split & Re-offer & Clear & Drive / Full Court Systems – Back Line Throw Ins

Session #7 Footwork & Skills in warm-up / Take-off, Landing,

Passing, Squaring hips up when passing / 1:1 Defence – working the ground / Back Line Throw In’s/ Centre Passes

Session #8 Ball Skills in Warm-Up including roll-off / Passing,

Squaring hips up on pass, Catch, Landing, Decision- Making / 1:1 Defence / Centre Passes / ½ Court



Session 1

Emphasis: Progressive Warm Up / Skills – 2 Handed Catch, Take-Off, Passing / Pivoting / 1:1 Defence

1. Warm Up 2 laps random moves (eg sidestep, bwds, grapevine, fwd)

Heel raises x 10 Alternating butt kicks & high knees at each 1/3 line – x 2 laps Leg swings – fwd/bwd & side to side x 8 2 laps zig zag (concentrating on outside push off with weight low) Stretch groin & hip flexors 2 laps touch ground, jump in air (2 foot take off, use arms) Back rolls x 10 Jog fwd arms circling bwds x 1 lap; jog bwd arms circling fwds x 1 lap 2 laps with a surge of speed in each 1/3 5m sprints - In pairs, back person starts 1m behind front person and on

“go” tries to tag front person within the 5m. Reverse roles each time. x 2 front start (weight fwd on balls of feet, little steps, use arms, head up) x 2 side start (1 each way) (lead with outside foot)

2. Skills 1 ball between 2 T● W

i) 2-handed snatches (hands only) 2 x 10 ii) 2-handed snatches – add feet (reaction) 2 x 10 iii) Run onto ball 2 x 5

Catch i) 2-handed snatches (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (who is stationary and only uses hands to meet the ball). Worker must snatch the ball into body as quickly as possible and return. Work for 10 passes concentrating on arms outstretched towards the ball. Give feedback. Work for 10 passes concentrating on “W” positions of fingers. W (stationary)

T•

60 min

total

10 min 10min



Session 1 (continued) Coaching Points of CATCH:

Arms FULLY stretched TOWARDS the ball Hands in a “W” position (thumbs behind ball; middle fingers to

the sky) Fingers relaxed Weight over the ball Elbows in

Take-Off & Catch ii) 2-handed snatches add feet (reaction) In pairs with a ball, facing each other about 2-3m apart. T passes the ball anywhere just out of arm span to the W. Worker must lead directly towards the ball using as many little steps as possible and then snatch the ball into body as quickly as possible and return (using arms outstretched & “W” position). Work for 10 passes concentrating on little steps & NOT lunging at the ball. Give feedback. Work for 10 passes concentrating on angling towards the ball as early as possible. Give feedback.(Continue with arms outstretched & “W” position.) W (reaction)

T• Coaching Points of TAKE-OFF:

Lead TOWARDS the ball Use LITTLE steps Eyes up Use arms

Pass & Catch iii) Run onto Ball In pairs with a ball, facing each other about 4-5m apart. The worker drives hard towards the thrower to receive a pass. T uses one handed shoulder pass concentrating on “Stop sign” position of hand & stepping fwd with opposite foot. Worker must lead directly towards the ball with arms outstretched and fingers in a “W” position to take the ball and only pulls up when the ball in their hands. Work for 10 passes concentrating on running right through the ball and only pulling up when it’s in hands. Give feedback. Work for 10 passes concentrating on arms outstretched & “W” position. Give feedback.



Session 1 (continued) W

T• Coaching Points of PASS:

STOP SIGN position of throwing arm Step fwd with opposite foot to throwing arm Rotate hips Follow through

Coaching Points of CATCH:

Run RIGHT THROUGH THE BALL – only pull up when it’s in hands (get WEIGHT OVER BALL or head over ball)

Arms outstretched W position Fingers relaxed Elbows in

3. Group Drill – “L Drill” Two lines face the centre circle. The first person from one line receives ball in centre circle, takes, turns and passes back to own line (& joins own line). The first person from the other line does the same thing. Repeat. X X X X X X X X The worker is concentrating on outward (or outside) pivot. Land on outside foot (foot furthest from the ball), balance FWD & turn.

Takes ball, turns & passes back to own line.

15 min 10min



Session 1 (continued) Coaching Points of PIVOT:

Land on OUTSIDE foot Balance FWD When landing on outside foot give a little more “air” in the step Keep weight low and knees bent

4. One on One Defence Defence In and Out Drill

T● Explanation: 2 markers are positioned approximately 3 metres apart on an angle.

Thrower is out front. AD Attacker (A) and defender (D) are working

between markers. D takes up defensive stance.

- ½ way across attacker in front - Running stance with feet & hips facing

direction - Head set still using peripheral vision to see

both ball and player - Hands attack the line of the ball

Discuss the stance. Want a dictating stance. I. A moves out and back in slowly

II. A moves out and back in fast III. A can stop on the way out and on the way

back Emphasis: Defender to dictate attackers moves and always maintain a position ½ way across the attacker by moving feet & keeping head still with vision on both ball and player.

Coaching Points of 1 ON 1 DEFENCE – FRONT POSITION: Keep weight on FRONT foot SLIDE to cover ½ of attacker Keep head still and move feet Only run if you have to catch up to regain position ½

across attacker If need to run, make it uneven steps

15 min



Session 1 (continued) Isolated Movements – Defensive Slide & Defensive Run D D D D

i) On “go” slide out, on 2nd “go” slide back. Keep weight on front foot to go either direction. Work both sides.

ii) On “go” slide out, then run, then slide back (as if the attacker has got away a bit and the defender needs to run to catch it up). Work both sides.

Cool Down Jog 2 lengths of the court & walk 2 (down and back equals 2 lengths) Use different types of body movements during lengths Stretch major muscle groups – quads / hamstrings / lower back / upper

back / shoulders

5 min 5 min



Session 2 Emphasis: Warm Up with Balls/ Skills – 2 Handed Catch, Take-Off, Shoulder Pass / Pivoting / Passing Around Hands / 1:1 Defence

1. Warm Up 1 ball between 2

Running fwd / bwd – quick chest passes x 2 laps Side stepping – quick chest passes x 2 laps Leg Swings – fwd/bwd & side to side x 8 Running side by side – 2-handed snatches x 2 laps (revise arms

outstretched & “W” position)

Running fwd / bwd – 2 foot take off for the person running fwd x 2 lap (1 each as the worker)

STRETCH 5m sprints – walk back x 2 (weight on balls of feet, little steps, use arms,

eyes up)

5m sprints from a side on stance (walk back) x 2 (lead with outside foot) 2. Skills 1 ball between 2 T● W

i) 2-handed snatches (hands only) 1 x 10 ii) 2-handed snatches – add feet from a side on stance

(reaction) 2 x 10 iii) Stationary 1-handed shoulder passes x 10 each

Catch i) 2-handed snatches (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (who is stationary and only uses hands to meet the ball). Worker must snatch the ball into body as quickly as possible and return. Work for 10 passes concentrating on arms outstretched towards the ball & fingers in a “W” position. Give feedback. W (stationary)

T•

60

min

total

10 min 10 min



Session 2 (continued) Coaching Points of CATCH:

Arms FULLY stretched TOWARDS the ball Hands in a “W” position (thumbs behind ball; middle fingers to

the sky) Fingers relaxed Weight over the ball Elbows in

Take-Off & Catch ii) 2-handed snatches add feet from a side on stance (reaction) In pairs with a ball, facing each other about 2-3m apart. W positioned in a side-on stance to T. T passes the ball anywhere just out of arm span to the W. Worker must first turn towards the ball & use as many little steps as possible to get to the ASAP, snatch the ball into body and return (using arms outstretched & “W” position). Work for 10 passes concentrating on getting the run right (leading with closest foot to ball, turning hips fully towards ball). Give feedback. Work for 10 passes concentrating on little steps angling towards the ball to meet it as early as possible. Give feedback.(Continue with arms outstretched & “W” position throughout.) W (side on stance)

T• Coaching Points of TAKE-OFF:

Lead with closest foot to the ball Turn hips fully towards the ball before taking off Lead TOWARDS the ball Use LITTLE steps Eyes up Use arms



Session 2 (continued) Shoulder Pass iii) Stationary one-handed shoulder pass – in pairs. T T T T● T● T● Coaching Points

Step forward with opposite leg to throwing arm Transfer weight forward and swing hips through Ball in a “stop-sign” position prior to release Hips need to face thrower Avoid stepping back behind. Start “square” (feet together) and

then step forward. 3. Skills continued 1 ball between 3

i) Outside pivot 2 x 10 (L & R) ii) 1-handed shoulder pass around hands 2 x 10

Pivoting Outside pivot ●T1 W T2 Coaching Points of PIVOT:

Land on OUTSIDE foot (foot furthest from ball or leading R land on R, leading L land on L

Balance FWD When landing on outside foot give a little more “air” in the step Keep weight low and knees bent Head speed

Worker (W) leads to right to receive pass from T1. W lands on outside foot, balances FWD & pivots to pass to T2. W leads to right again to receive pass off T2, pivots and passes back to T1. Repeat for 10 passes and switch over. Repeat leading to left.

5 min



Session 2 (continued) Passing Around Hands 1-handed shoulder pass around hands

T● H A Coaching Points of PASSING AROUND HANDS:

1. Move the hands 2. Square hips up and step towards receiver prior to release 3. Select the free passing lane (according to the position of

the defenders hands)

Give feedback in the above order until the athlete has mastered all 3 steps.

Don’t try t fix it all at once!

4. 1:1 Defence Isolated Movements – Defensive Slide & Defensive Run D D D D

iii) On “go” slide out, on 2nd “go” slide back. Keep weight on front foot to go either direction. Work both sides.

iv) On “go” slide out, then run, then slide back (as if the attacker has got away a bit and the defender needs to run to catch it up). Work both sides.

A leads L, R or middle and receives pass from T. Work for 10 passes concentrating on moving the hands before passing to open up space. Give feedback. Repeat concentrating on squaring hips up and stepping towards receiver (A). Give feedback. Repeat concentrating on picking the free passing lane according to the hands over.

10 min 5 min



Session 2 (continued) Defence In and Out Drill

T● Explanation: 2 markers are positioned approximately 3 metres apart on an angle.

Thrower is out front. AD Attacker (A) and defender (D) are working

between markers. D takes up defensive stance. Quickly revise the

stance: - ½ way across attacker in front - Running stance with feet & hips facing

direction - Head set still using peripheral vision to see

both ball and player - Hands attack the line of the ball

I. A moves out and back in fast

II. A can stop on the way out and on the way back III. Add ball on way out (unless covered) AND way back. Don’t forget

the way back – put ball in regardless to give defenders some success.

IV. A can move either direction.

Emphasis: Defender to dictate attackers moves and always maintain a position ½ way across the attacker by moving feet & keeping head still with vision on both ball and player.

Coaching Points of 1 ON 1 DEFENCE – FRONT POSITION:

Keep weight on FRONT foot SLIDE to cover ½ of attacker Keep head still and move feet Only run if you have to catch up to regain position ½

across attacker If need to run, make it uneven steps

Cool Down

Jog 2 lengths of the court & walk 2 (down and back equals 2 lengths) Use different types of body movements during lengths Stretch major muscle groups – quads / hamstrings / lower back / upper

back / shoulders

5 min

20 min 5 min



Session 3 Emphasis: Warm-Up with Balls / Skills 2-Handed Catch, 1-Handed

Catch Passing/ Pivoting / Passing Around Hands / 1:1 Defence

1. Warm Up 1 ball between 2 (alternate person with the ball each lap)

Jogging doing body wraps around waist x 2 laps

Running bwd body wraps around head x 2 laps Side stepping doing pendulum swings x 2 laps Alternating high knees & butt kicks every 1/3 doing flicks from hand to

hand x 2 laps

2 foot jumps over line – FWD/BWD x 10 - side to side x 10

STRETCH HAMSTRINGS & LOWER BACK Running side by side 1 person gently rolls the ball in front of them, the

other partner sprints after it. Alternate for 2 laps

One person gently throws the ball to one side of them; other person leads 2 steps away from ball, pushes off & sprints to pick up ball. Alternate for 2 laps.


i) 2-handed snatches (hands only) 1 x 10 each ii) Run onto ball 1 x 10 each iii) 1-handed pull ins (hands only) 2 x 10 each

Catch i) 2-handed snatches (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (who is stationary and only uses hands to meet the ball). Worker must snatch the ball into body as quickly as possible and return. Work for 10 passes concentrating on arms outstretched towards the ball and fingers in a “W” position. W (stationary)

T•

60

min

total

10 min 10 min



Session 3 (continued) Pass & Catch ii) Run onto Ball In pairs with a ball, facing each other about 4-5m apart. The worker drives hard towards the thrower to receive a pass. T uses one handed shoulder pass concentrating on “Stop sign” position of hand & stepping fwd with opposite foot. Worker must lead directly towards the ball with arms outstretched and fingers in a “W” position to take the ball and only pulls up when the ball in their hands. Work for 10 passes concentrating on running right through the ball and only pulling up when it’s in hands & arms outstretched & “W” position. Give feedback. W

T• Coaching Points of PASS:

STOP SIGN position of throwing arm Step fwd with opposite foot to throwing arm Rotate hips Follow through

Coaching Points of CATCH:

Run RIGHT THROUGH THE BALL – only pull up when it’s in hands (get WEIGHT OVER BALL or head over ball)

Arms outstretched W position Fingers relaxed Elbows in

Pass & Catch & Pivot iii) Run onto Ball, Take & Turn In pairs with a ball, facing each other about 4-5m apart. The worker drives hard towards the thrower to receive a pass, takes the ball & turns, ready to pass down court. Work for 10 passes. Give feedback on which way they should turn (go with the flow of the ball). Repeat. Give feedback on which foot to land on (outside) & repeat.



Session 3 (continued) W

T• Coaching Points of PIVOT:

Turn which ever way the ball comes in Land on outside foot Quick head speed Try to turn body in air

iv) 1-handed pull ins (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (ho is stationary uses one hand to pull the ball into body ASAP. Work for 10 passes concentrating on arms fully stretched. Give feedback. Repeat concentrating on handling the ball at its highest point and cupping it down towards body with other hand. W (stationary)

T• 3. Group Drill – “L Drill” Two lines face the centre circle. The first person from one line receives ball in centre circle, takes, turns and passes back to own line (& joins own line). The first person from the other line does the same thing. Repeat. X X X X X X X X

15 min 10

Takes ball, turns & passes back to own line.



Session 3 (continued) The worker is concentrating on outward (or outside) pivot. Land on outside foot (foot furthest from the ball), balance FWD & turn. Extension: i) Step on ii) Step on & become hands over the pass Coaching Points of PIVOT:

Land on OUTSIDE foot Balance FWD When landing on outside foot give a little more “air” in the step Keep weight low and knees bent

Coaching Points of PASSING AROUND HANDS:

1. Move the hands 2. Square hips up and step towards receiver prior to release 3. Select the free passing lane (according to the position of the

defenders hands) 4. One on One Defence Defence In and Out Drill

T●

AD

A can move in either direction. Ball can go in either on the way out or the way back. If A receives ball on way out, still must work to receive ball on way back.

Emphasis: Defender to dictate attackers moves and always maintain a position ½ way across the attacker by moving feet & keeping head still with vision on both ball and player.

5 min



Session 3 (continued) Ballside position T● A1 A2D A1 leads either L or R to receive a pass from the Thrower. The D adjusts their position according to the lead to position “ballside” (in between their A and the ball). A2 leads to receive a pass. Coaching Points of BALLSIDE – FRONT POSITION:

Anticipate & read which way the ball is going & adjust position to ballside (dictating attacker away from the ball)

If switching sides be sure to ½ way across body and not be overcommitting with position

Keep weight on FRONT foot SLIDE to cover ½ of attacker Keep head still and move feet Only run if you have to catch up to regain position ½ across

attacker If need to run, make it uneven steps

Cool Down


back / shoulders

15 min 5 min



Session 4 Emphasis: Warm-Up with Netballs / Skills – 2-handed Catch, 1 handed

Catch, Shoulder Pass, Pivoting / Split & Re-offer / 1:1 Defence 1. Warm Up 1 ball between 2

Running fwd / bwd – quick chest passes x 2 laps Side stepping – quick chest passes x 2 laps Running side by side – 2-handed snatches with vision fwd

Running one behind the other, back person with ball - passes a touch pass over the top and out in front of front person. When ball comes into front person’s vision, sprint after it. Alternate for 2 laps

10 toe touches STRETCH QUADS

Alternating high knees & butt kicks for a 1/3 – at each 1/3 line 10 jumps fwd/bwd over line

Rats and Rabbits: 2 lines standing side-by-side about 1m apart (1 line of rats and 1 of rabbits) If the coach calls rats, the rats must turn and run to a line (3-5m away), rabbits must try to catch them before they get there. Vice versa.


i) 2-handed snatches (hands only) 1 x 10 each ii) 1-handed pull ins (hands only) 1 x 10 each iii) Run onto ball 1 x 10 each iv) Run onto ball, take & turn 2 x 10 each??

Catch i) 2-handed snatches (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (who is stationary and only uses hands to meet the ball). Worker must snatch the ball into body as quickly as possible and return. Work for 10 passes concentrating on arms outstretched towards the ball and fingers in a “W” position. W (stationary)

T•

60

mintotal

10 min 15 min



Session 4 (continued) iv) 1-handed pull ins (hands only) In pairs with a ball, facing each other about 1½m apart. T passes the ball anywhere within arms span to the W (who is stationary uses one hand to pull the ball into body ASAP. Work for 10 passes concentrating on arms fully stretched & handling the ball at its highest point. W (stationary)

T• Pass & Catch ii) Run onto Ball In pairs with a ball, facing each other about 4-5m apart. The worker drives hard towards the thrower to receive a pass. T uses one handed shoulder pass concentrating on “Stop sign” position of hand & stepping fwd with opposite foot. Worker must lead directly towards the ball with arms outstretched and fingers in a “W” position to take the ball and only pulls up when the ball in their hands. Work for 10 passes concentrating on running right through the ball and only pulling up when it’s in hands & arms outstretched & “W” position. Give feedback. W

T• Pass & Catch & Pivot iii) Run onto Ball, Take & Turn In pairs with a ball, facing each other about 4-5m apart. The worker drives hard towards the thrower to receive a pass, takes the ball & turns, ready to pass down court. Work for 10 passes. Give feedback on which way they should turn (go with the flow of the ball). Repeat. Give feedback on which foot to land on (outside) & repeat. W

T•

l



Session 4 (continued) Coaching Points of PIVOT:

Turn which ever way the ball comes in Land on outside foot Quick head speed Try to turn body in air

3. Split & Re-offer Drill Split & Re-offer (Groups of 4)

4. One on One Defence Ballside position T1● A1 A2D T2

15 min 15 min

A2

A1

H

T1●

Drill: A1 & A2 to split (choose L/M/R). T1 to throw the ball to either A (H has hands over). Non – receiver must break back and re offer down court to receive 2nd pass. Emphasis:

A’s reading off each other – front person to lead, back person to read.

2 definite & strong leads, powerful re - offer T to move the hands, square up & pick the “free

lane”. Progressions:

1. H to become a defender & defend A’s. (T to pick undefended A)



Session 4 (continued)

i) A1 leads either L or R to receive a pass from the Thrower. The D adjusts their position according to the lead to position “ballside” (in between their A and the ball). A2 leads to receive a pass and passes to T2. Defender recovers as quickly as possible to get hands over (if they miss the intercept)

Coaching Points of BALLSIDE – FRONT POSITION:


If switching sides be sure to be ½ way across body and not be overcommitting with position



Cool Down


back / shoulders

5 min



Session 5 Emphasis: Warm-Up / Skills – Outward Pivot, One Handed Shoulder Pass, Chest Pass / Split & Re-offer – Court Specific /

1:1 Defence

1. Warm Up

Knee Tag – players work in pairs and must try to tag their partner behind the knee. Both are trying to tag and escape being tagged at the same time.

Skipping – alternating high & low every 5 steps x 2 laps Side-stepping – alternating high & low every 5 steps x 2 laps Walking lunges x 1/3 – jog back Ground sweeps x 2 laps STRETCH

Running one behind the other, back person with a ball - passes a touch pass over the top and out in front of front person. When ball comes into front person’s vision, sprint after it. Alternate for 2 laps

Repeat as above – push off in opposite direction before sprinting after ball. Alternate for 2 laps

2. Skills Pivoting, Shoulder Pass & Chest Pass Triangle’s in Pairs: Both A’s alternate leading R (land on outside foot & outside pivot). Work for 10 passes then lead to L for 10 passes. A1● A2 Coaching Points of PIVOT:

Land on OUTSIDE FOOT & pivot OUTWARDS (away from ball)

Quick head speed Hold lead until A has caught the ball and is ready to pass

(eye contact has been made)

60

min

total

10 min 10 min

i) Shoulder pass (concentrating on “Stop Sign” position & stepping fwd with opposite foot)

ii) Chest pass – over shorter distance (concentrating on fingers in “W” position, stepping fwd, elbows in & finishing with

thumbs pointing downwards)



Session 5 (continued) Coaching Points of CHEST PASS:

Fingers in a “W” position Step fwd with either foot before releasing the ball Elbows in Finish with thumbs facing downwards

3. Split & Re-offer Drill Split & Re-offer X

X3

4. Court Specific Split & Re-offer (Vision & Spatial Awareness) X T● X X1 WA (WA & GA split & re-offer. GS reads off the 2nd lead GA and only leads IF needed GS

10min 15 min

X2

X1

O1

●

O2

O3

O4

Drill: X1 & X2 split (choose L/M/R). O1 to throw the ball to either A. Non – receiver must break back and re offer down court to receive 2nd pass & pass to X3. O1 & O2 then split. X3 chooses either – non-receiver re-offers & passes to O3. (Always join your own line) Emphasis:

A’s reading off each other – front person to lead, back person to read.

2 definite & strong leads, powerful re - offer

Progressions:

1. Add a defender at each end. (Thrower to pick undefended attacker & move hands)



Session 5 (continued) X1 leads into the middle of the court to take to take a pass from T. WA & GA split & re-offer. The GS reads off the 2nd drive and only leads IF necessary. Progression:

Add floating defence ACROSS WA & GS channels (defender can move anywhere across a 3m wide channel)

Add 3rd floating defender ACROSS GA channel Add Centre

5. One on One Defence Ballside position T1● A1D A2D T2 Coaching Points of BALLSIDE – FRONT POSITION:


If switching sides be sure to be ½ way across body and not be overcommitting with position



Cool Down


back / shoulders

A’s must work the ball from T1 to T2 using at least 3 passes. D’s must continually adjust to “ballside” position (in between their A and the ball) and recover as quickly as possible to get hands over (if they miss the intercept).

10min 5 min



Session 6 Emphasis: Footwork & Defensive movements in Warm-Up / Catching,

One Handed Shoulder Pass, Change of Direction, Landing & Pivoting / Full Court Split & Re-offer & Clear & Drive / Full Court Systems – Back Line Throw Ins

1. Warm Up

Players line up on baseline, jog & respond to Coach’s call - FWD, BWD, side. If the Coach calls “Change” they keep doing the same movement but move in the opposite direction.

Heel Raises x 10

Leg Swings x 8 Footwork – players pitta patta. On Coach’s call of “12 o’clock, 3 o’clock, 6

o’clock or 9 o’clock” player move their outside leg to touch that position. Work for approx 6 calls and jog to next third. Repeat in each 1/3.

Back Rolls x 10

Push Ups x 10 Footwork as above. Work for 3 calls and then sprint fwd for 5 steps, jog

to next third. Repeat in each 1/3.

STRETCH In pairs – AD facing one another. Work in a lane approximately 3-4m

wide. a) Defender must move to make the Attacker change their movement b) Defender must force the Attacker to one side of the “lane”. * Remember to always keep SPACE between the attacker & think about where the ball would be.

2. Skills Catching In 3’s with 2 balls

T1 W

T2

40min

60 min total

15min 15 min

i) x 4 2-handed snatches from T1, turn and x4 1-handed pull-ins from T2. Repeat then switch.

ii) X 2 reaction balls from each T – x 2.



Session 6 (continued) COD & Shoulder Pass

T1 W

T2

Pivot, Shoulder Pass & High Pass In 3’s with 1 ball T1

W T2

3. Full Court Split & Re-offer – Clearing Lead

iii) Move to line, push off on outside foot & drive hard towards ball to receive pass (45° angle). Turn & repeat from T2. Work for 6 passes. T’s using a one handed shoulder pass.

i) Worker drives straight at T1 and receives a shoulder pass, pivots passes to T2 and drives to receive from T2. Repeat for 10 passes.

ii) As above however W receives a high, flat pass from both T’s.

T

A1 A2 A3 A4 A5 A6 T

i) Split & Re-offer. A1 & A2 split (R,L or M). Who ever doesn’t receive re-offers for the next pass. Repeat all the way down the court.

ii) Clear & Re-offer. A1 makes a clearing lead to one side. A2 reads off and leads to the opposite side or up the middle. A1 re-offers for the next pass. (See diagram below)

iii) Add floating defence.

15 min




T A1 A2

4. Full Court Systems – BLTI (Short)

Back Line Throw-Ins (BLTI) – “Short”

Set up GK to GS

Run BLTI’s from base line down to a shot

Rotate players Starting position for BLTI: GK C WA GA GS

The Goal Keeper (GK) will take the base line throw-ins. The first option is usually the person whose side the throw in is on, Goal

Defence (GD) or Wing Defence (WD). The Centre (C) is the third option. Short 1. If either one of the GD or WD receive the ball “short” or high in the goal third

(before the dotted line), the other player will re-offer, driving down-court as the next option. The centre will then offer if this breakdowns (other wise he or she will probably clear out) and the GK acts as a back-up.

clearing lead

GD WD

15min




2. Next option comes from a split between the WA & GA. WA is usually the first option so the GA is not drawn too high.

3. A re-offer can be made from the non-receiving player, or alternatively the GS may lead out of the circle, in which case the GA would be driving towards the post.

Example

Ball movement Player movement GK GD WD

C WA GA GS The WD receives a short ball, high in the goal third, and passes to GD who drives down-court (1st option). The C clears non-ballside ready to enter the goal third. If the GD was covered and couldn’t get the ball from the WD, the C would come out of the clear and drive towards the WD to take the ball (2nd option). If both the GD & the C were covered, the GK would drive down the court into the space.

Build up floating defence on GD & WD so C has to decide whether to clear or whether she’s needed and drive to receive the ball.

Cool Down

clear



Session 7 Emphasis: Footwork & Skills in warm-up / Take-off, Landing, Passing,

Squaring hips up when passing / 1:1 Defence – working the ground / Back Line Throw In’s / Centre Passes

1. Warm Up 1 ball between 2 – 1 person with the ball

Jogging fwd wrapping the ball around waist x 2 lengths – switch ½ way Jogging bwd wrapping the ball around waist in opposite direction

x 2 lengths – switch ½ way

Skipping flicking the ball between fingers out in front x 2 lengths – switch ½ way

Running fwd, when partner bounces ball dodge 2 steps and keep running fwd. Dodge opposite way on next bounce. Switch ½ way.

Leg Swings x 8 Facing partner side stepping – quick chest passes x 2 laps Facing partner (fwd / bwd). 2-handed snatches for the person running

forward. X 2 laps – switch ½ way.

Standing side-by-side facing fwd. 2-handed snatches for 2 lengths Facing partner (fwd / bwd). Reaction ball for the person running forward.

X 2 laps – switch ½ way.

Facing partner (fwd / bwd). 2 foot take-off for the person running forward. X 2 laps – switch ½ way.

STRETCH Bow-tie agility:

4

(start) 1 3

2

T

1. Run to receive a pass

2. Side step

3. Turn hips and run bwds keeping head facing fwd at

ball

4. Side step

Repeat twice in a row. Then repeat on

other side.

60 min total

5 min 10 min 5 min

10min




2. Skills Catch & Take-Off

T W (side on stance) Passing & Landing

T

(H) W Progression: Add Hands over the worker. The defender is passive on the take of the ball and really pressures the pass back to the T. Concentrate on moving the hands, squaring up to the T and picking the free passing lane. 3. 1:1 Defence Working the Ground A

D T

i) 2-handed snatches. Lead with outside foot to meet ball. X 4 both sides.

ii) Reaction – 2 handed snatches. Lead with outside foot and use little steps to snatch ball. X 4 both sides.

iii) Same as above with back-on stance. Pivot fully before taking off. Lead with outside leg

Lead to the Right to take a pass, land on the outside foot (R), balance fwd, square up to T and deliver back with outside hand pass (R). Lead L to take a pass, land on outside foot (L), square up to T and deliver with L hand. Repeat for 6 passes.

The A throws the ball up to themselves, turns and passes the ball to the T. The A then attempts to drive down the court to receive another pass. The defender kicks back to 3 feet to get hands over the pass and works the angle shown to deny the A the front cut. It’s important for the D to keep SPACE between themselves and the A and keep their eyes on both their A and the ball.

10min

10 mins



Session 7 (continued) 5. Full Court Systems – BLTI (Short & Long)

Set up GK to GS


Rotate players Starting position for BLTI: GK C WA GA GS Revise “Short” 1. If either one of the GD or WD receive the ball “short” or high in the goal third




15 min

GD WD




Example


C WA GA GS The WD receives a short ball, high in the goal third, and passes to GD who drives down-court (1st option). The C clears non-ballside ready to enter the goal third. If the GD was covered and couldn’t get the ball from the WD, the C would come out of the clear and drive towards the WD to take the ball (2nd option). If both the GD & the C were covered, the GK would drive down the court into the space. Introduce “Long” 1. If either of the GD or WD receives the ball “long” or deep in the goal third

(over the dotted line), the Centre (C) is the next option, either driving towards the ball or into the centre channel.

2. Next option comes from a split between the WA & GA. WA is usually the first

option so the GA is not drawn too high. 3. A re-offer can be made from the non-receiving player, or alternatively the

GS may lead out of the circle, in which case the GA would be driving towards the post.

clear




Example


C WA GA GS The GD receives a long ball, deep into the goal third, and passes to C who is driving towards the ball (1st option). If the C is covered the WD can drive into the created space (2nd option) or otherwise to the GK on back up (3rd option).

6. Half Court Centre Passes with BLTI when a goal is scored. Mix it up between “Short” & “Long” plays from the BLTI. Centre Pass #1 – Split & Re-offer (already covered) WA & GA split, whoever doesn’t receive the ball drives down court for the next ball. The GS waits for the 2nd drive and only leads IF necessary. The C waits for the 2nd drive to determine a free space to drive into.

15 min




Centre Pass #2 – Wide (new) GA & WA start wide on the transverse line and aim to open up the middle space. The GA drives into the middle of the court and passes to the WA driving onto the circle. The GS waits for the 2nd drive and only leads IF necessary. The WA waits on the CP to see if the GA can get free. If the GA cannot get the ball, the WA drives into the middle of the court and the GA drives down for the next pass. Cool Down

C● C WA / WD GD / GA

GS / GK (GS)



Session 8 Emphasis: Ball Skills in Warm-Up including roll-off / Passing, Squaring hips up on pass, Catch, Landing, Decision-Making / 1:1 Defence / Centre Passes / ½ Court

1. Warm Up & Skills

Warm-up game “Tails” Catch the tails – players have a bib tucked into the back of their skirt or shorts, leaving half the bib hanging free like a tail. Players try to steal tails from others and tuck them into their own shorts. Try and get as many as possible. LEG SWINGS 1 ball between 2, approx 3-4m apart, both running the length of the court & jogging back:

Outside hand pass (1-handed), 2-handed catch Outside hand pass & catch (1 handed pass & 1 handed catch) One person makes a drive fwd & then breaks back to receive the pass.

Alternate all the way down the court. Thrower uses a 1-handed shoulder pass.

One person makes a drive fwd & then rolls-off (away from ball) & drives back towards the thrower to receive the pass. Alternate all the way down the court. Thrower uses a 1-handed shoulder pass.

2. Group Drill – 3 Door X X X A1● A2 A3 X X X X X X Drill: Form 3 lines in a triangle shape. 3 people start in the middle, one with a ball. The other 2 must offer a lead. Each person in the middle must continue offering until they have passed 3 passes, then they call someone else into the middle from any line & they join the end of that line. The ball can only be passed in the middle area (you can’t pass to a line). There should always be 2 options or leads to every ball. Ensure the passer selects someone really driving towards them. Attackers need to use a “clearing” lead if they are too close to the passer – clear out & then drive towards the ball.

40min

60 min total

10 min 10 min



Session 8 (continued) Move to 2 passes, then 1 pass & back to 2 passes. PROGESSION: Add a floating defender in the middle. Passer must see both options and pick the undefended one. Ensure the passer sees BOTH options and then passes to best one (undefended one). 3. 1 on 1 Defence - Combining 1st ball & Working the Ground T1● A1D T2 Progression T1● A1D1 D2A2

T2

D dictates A1 out to left to take a pass. A1 can lead out or break back for the pass. A1 then passes to T2 and drives again to take another pass. D has a go at 1st ball IF they can get it. If not D kicks back to 3 feet to get hands over the pass and works the ground to deny the A the front cut. It’s important for the D to keep SPACE between themselves and the A and keep their eyes on both their A and the ball.

D dictates A1 out to L or R to take a pass. A1 can lead out or break back for the pass. A1 then passes to A2 who drives out. D2 must adjust to ballside position. A2 passes to T2 and drives again. D’s have a go at 1st ball IF they can get it. If not they kicks back to 3 feet to get hands over the pass and works the ground to deny the A the front cut. It’s important for the D to keep SPACE between themselves and the A and keep their eyes on both their A and the ball.

15 min



Session 8 (continued) 4. Centre Passes (Screen & WD; Revise Split & Wide)

Set up C to GS Run CP’s using Screen & WD, then add split and wide also Rotate players Build up defence

1. Screen – GA screens for the WA i) The GA stands close the transverse line near the centre of the court. When the whistle blows she turns her body & sets a screen on her opponent (GD). WA drives close to the GA (brushes shoulders) and screens her opponent (WD) off on the GA. The GA can then either open out for the next pass OR clear out & begin driving into the circle, allowing the GS to drive out for the next pass. Example #1 – GA opens out for next pass

C● C GD GA WD WA

GS / GK



Session 8 (continued) Example #2 – GA clears & GS drives out for next pass Example #3 - If the defending C peels off onto the WA, the GA can then come off the screen & pop out for the CP. Emphasis: Early communication (maybe use a signal).

C● C GD GA WD WA

GS / GK

C● C GD GA WD WA

GS / GK



Session 8 (continued) 2. WD – WD drives down on the INSIDE of her opponent & connects with GS Example: WD / WA It’s important for the WA & GA to leave space through the middle corridor. Revision of Split & Wide 1. Split – WA & GA split i) The WA & GA use the lead n’ read principle from the centre pass to provide 2 options on the CP. The front person leads, the back person read. A re-offer can be made from the non-receiving player, or alternatively the GS may lead out of the circle, in which case the GA would be driving towards the post. ii) The GS must wait and read off both the WA and GA before making a lead. The GS waits for the 2nd lead and only leads IF needed. iii) The C must wait and read everything (WA, GA & GS) before making a lead. Usually the C waits for the 2nd lead and then enters on the opposite side.


GS / GK



Session 8 (continued) Example #1 – GA on re-offer Example #2 – GA covered on re-offer (GS leads) Example #3 – GA clears on re-offer & GS reads off & then drives

C● C WA / WD GA / GD

GS / GK


GS / GK


GS / GK




2. Wide (GA & WA start wide)

The GA & WA start wide and move to open up the middle space. GA is the 1st option with the WA driving towards the circle edge for the next pass. Example #1 – GA as 1st option If GA cannot get the ball then the WA drives into the middle space. 4. Revise Full Court Systems – BLTI (Short & Long) without defence

Set up GK to GS


Rotate players Starting position for BLTI: GK C WA GA GS


GS / GK

GD WD



Session 8 (continued) Revise “Short” 4. If either one of the GD or WD receive the ball “short” or high in the goal third




Example


C WA GA GS The WD receives a short ball, high in the goal third, and passes to GD who drives down-court (1st option). The C clears non-ballside ready to enter the goal third. If the GD was covered and couldn’t get the ball from the WD, the C would come out of the clear and drive towards the WD to take the ball (2nd option). If both the GD & the C were covered, the GK would drive down the court into the space.

clear



Session 8 (continued) Revise “Long” 1. If either of the GD or WD receives the ball “long” or deep in the goal third

(over the dotted line), the Centre (C) is the next option, either driving towards the ball or into the centre channel.

2. Next option comes from a split between the WA & GA. WA is usually the first

option so the GA is not drawn too high. 3. A re-offer can be made from the non-receiving player, or alternatively the

GS may lead out of the circle, in which case the GA would be driving towards the post.

Example


C WA GA GS The GD receives a long ball, deep into the goal third, and passes to C who is driving towards the ball (1st option). If the C is covered the WD can drive into the created space (2nd option) or otherwise to the GK on back up (3rd option).

5. Half Court Centre Passes with BLTI when a goal is scored. Mix it up between “Short” & “Long” plays from the BLTI. Blocks of 4 for CP’s (any order) – screen, split, wide, WD.

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