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Throws Recovery Throws Speed Throws NetballJumps Strength Jumps Trunk

Strength Strength RecoveryTrunk

H. Jumps Netball Game H. Jumps Netball Trunk Netball GameNetball Sp End Netball Recovery Recovery Sp End RecoveryAerobic Trunk Aerobic TrunkTrunk Trunk

EXERCISE MENUSChoose one exercise or routine from each category and complete prescribed volume, apply maximal effort aim to make progress,

10-15minsSpa/Jacuzzi X 5mins

Trunk Circuit 1

3sets X 30secFront Plank

Side PlanksFront Plank Alternate Legs Off (15sec each)

Russian Twists

3 X 10 X Lateral Leg Swings3 X 10 X Hurdle Rotations

10 X 30sec X Easy High Knees Running

Speed Endurance Speed

1:6+ Work:Rest Ratio1:1-Work:Rest Ratio

Steam Room/Sauna/Hot Shower X 3mins

Plunge Pool/ Ice Bath/Cold Shower X 1min

Trunk Circuit 3

3sets X 15repsSwiss Ball Roll Outs

Swiss Ball Pikes

Trunk Circuit 2

3sets X 15repsAleknas

20-40min activity

EG: 5sets X 4mins of maximal effort activity (multi direction running, cycling,

rowing etc) followed by 4mins of low intensity active recovery

Hip RaisesProne Breast Stroke

Bent SL Hamstring Raises

1:3-Work:Rest Ratio20-40 efforts of 20-40m

Superman Holds

Straight Leg Hamstring Plank (45cm box)

Aerobic

10-20 efforts of 20-40m

EG: 3sets X 5reps X 7-10sec busrts of maximal effort activity (multi direction running, cycling etc) followed by full recovery. Rest 5-8mins between sets.

Lying Leg RotationsSwiss Ball Back Extensions and Reach

Swiss Ball Hamstring Curls

EG: 3sets X 10reps X 7-10sec busrts of maximal effort activity (multi direction running, cycling etc) followed by 30sec

recovery. Rest 2-3mins between sets.

Contrast ProtocolRepeat 3 Times

Hydro Protocol (Chest Deep Water)3 X 10 X Linear Leg Swings

Recovery

Cryo ProtocolIce Bath (8-12 DegreesC)

Recovery Recovery

Pull Cable Rows4sets X 8reps Lat Pull Downs

Bench Pull

Push Shoulder Press4sets X 8reps Bench Press

Incline Press

Uni-Lateral Leg Step Up (30cm box)3sets X 5reps (EL)Walking Lunges

SL Leg Press

Leg Press 5sets X 5reps Front Squat

Strength Exercises Volume Record/Comment

Bi-Lateral Leg Back Squat

Hurdle Jump and HoldStep Up Jumps (30cm box)

Bunny Jump and HoldVertical Jumps Box Jumps

3sets X 5reps

Stiff Leg Repeat Vertical Jumps

Exercises Volume Record/Comment

Horizontal Jumps Forward Hop and Hold

Back Sumo Deadlift (Alternate Grip)5sets X 5reps RDL

3sets X 5reps (EL)

3sets X 10reps

Deadlifts

Chest

Lateral Hop and Hold

Vertical Throws

Standing-Overhead, Chest, SideKneeling-Overhead, Chest, SideSitting-Overhead, Chest, SideUnderam

Throws Exercises

Jumps

Volume Record/Comment

Wall Throws3sets X 10reps

WEEKLY PART TIME PROGRAM WEEKLY FULL TIME PROGRAM

The Downs S&C PROGRAM

GENERAL PREPARATION PHASE