This page sets out the purpose for the pre-season routine.
| AIM: To be quicker in mind and body and more agile for the whole game. | ||
| EFFECT: To be first to the
ball in 50/50 duals. Make more intercepts. Be still sprinting rather loping at the end of the game. Have a relaxed feeling of superiority as you move. Have the ability (energy) to run-off the ball. To be never passed or turned insideout while channelling. To be back and waiting for opposition. To make break-away leads. To push and hit better |
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| MINUTES | SEGMENT | PURPOSE |
| 15 | WARMUP STRETCHING | General Warm-up : Run until
perspiring : to ready body for work Specific Warm-up : To prepare muscles for strenuous activity so they can work better and avoid injury |
| 15 | FORM ( and Plyometrics) | Form : Improve style, stride
length and frequency, neuromuscular co-ordination and therefore on-field quickness and
agility Plyomterics : Develop explosive power |
| 15 | BALL SKILLS | Practise so can hit ball to position where we have space and be able to push ball sharply to team-mates stick on run. |
| 15 | SPEED ENDURANCE | To run fast (tackle back or run forward off-ball) after already having just sprinted. |
| 15 | BALL SKILLS SAFETY | SET PLAYS : To get the girls to
understand that repetition is necessary before they become good at a skill PATTERNS : To develop a default understanding between players which they use in matches SAFETY : To give the girls knowledge of how to avoid injury without making them scared |
| 15 | STRENGTH / ENDURANCE | STRENGTH : To relate strength to
the game to give advantage & prevent injury. Teach karate ki to enable focus of
strength by centring and breathing ENDURANCE : To enable girls to perform at there physical best for a 70 minute match |
| KEY EMPHASIS: Transfer training to game. | ||