Activity: Netball Name of player: Tara Johnson (self-analysis) Position: Centre Identify the important skills and techniques needed for a participant in her position: Netball centres need a wide range of skills and techniques in order to carry out there position responsibility efficiently and accurately. One thing centres vitally need is good cardiovascular fitness. They need this as centres are constantly running up and down the court throughout an entire match as they both defend and attack in each of the court segments.
They are also dodging a lot and therefore in order to continue with a lot of movement for quite a long period of time they need to get oxygen to muscles quickly and continuously for a whole match meaning they need a good level of cardiovascular fitness. Muscular endurance is not something which is as vital as cardiovascular fitness but it is quite useful as centre is a position which receives the ball quite a lot and therefore has to pass a lot as well. Passing requires decent arm muscles in order to pass the ball around the court quickly and often with quite a lot of force.
At a good standard netball is a fast pace game and so to ensure the match is played at a good standard a fair amount of skill is required from all of the players but especially the centre position. Centre position requires all six aspects of motor fitness. To begin with, they need good static balance. This is key to centres playing in a fast pace match as they need to make sure they keep themselves steady in order to not commit the footwork offence and lose possession of the ball to the opposition.
Also, after receiving a long ball, inaccurate ball or intercepting a ball you need to make sure you have good balance so as soon as you’ve thrown the ball you can get back into the game play. Coordination is also a good skill for a centre player to have as the need to be able to control there eyes, limbs as well as the ball if they are in possession. They need all these to make accurate passes and to ensure they do not break any of the rules of the game. Although it is not a skill of its own, centres do need awareness which partly comes under coordination.
They need to be aware so they know where the ball is going, which team is in possession, where there is space on court and where the other players are. Good reaction time is a good skill to have when playing at a higher standard of netball as you often need to pass the ball very quickly if a team member is in a good open space before the opposition can come to intercept. Good reaction time is also needed during toss ups, when the ball has been dropped or when intercepting as if you don’t react fast enough you could loose the ball possession to the opposition giving them an advantage.
Agility is one skill which is crucial to a centre position as well as the rest of the team. Agility is needed in order to dodge opposition players and get into space in order to receive a good ball. It is also needed so they can change direction quickly if the ball gets intercepted so they can quickly switch roles and begin to defend rather than attack and visa versa. Power is a basic necessity for a centre as passing either a long or fast ball requires this. For example, if your team players can not dodge around the opposition you need to send it over head, especially around the shooting circle, this requires accurate power.
Finally, speed is essential to a centre player. Without speed a centre would find it difficult to get into good space and become free meaning interception would become easy to the opposition player. With good speed it is easy to get into space away from the defending centre. Speed is also essential for a centre as they often need to get from one end of the court to the other very quickly if an interception takes place. Speed mixed with agility is a lot of what netball is about as getting free and receiving a clean ball to get it down the court quickly is the aim of the game.
Netballers need to have a good idea of basic skills included in the game such as passing, dodging, intercepting and shooting. As a centre player is unable to shoot during matches this skill is not necessary, however, practicing it and training with the other shooters can help improve aim during other skills such as passing. Passing is also very important and having a wide range of good passes is key to a centre player. The ball has to be thrown in a variety of different ways depending on which is suitable to the positioning of others.
Without a wide knowledge of passes a netballer becomes limited and passing around the court becomes more difficult. For example, a netballer must be able to throw a long loopy ball so they can throw to someone far away. They need to know that the pass that should be used is a shoulder pass. Dodging is another key skill in netball as being in free space is very important when trying to receive the ball to ensure it does not get intercepted. If a netball player is not very good at dodging the ball it is unlikely they will be able to receive many clean passes and an therefore be a burden to the team. Another skill required is interception skills. This includes stretching in order to make the pass harder for the opposition as it obscures there view and aim. Interception is a hard skill to grasp as rules apply, such as the contact rule. However, as hard as it is to grasp it is vital to a good netball player in order for them to win back the ball and make it harder for the other team. Finally, a good skill to have is awareness around the court.
You must be able to keep an eye on where the ball is, which direction it is going, where your team players are, where the oppositions players are, where they are in comparison to you and each other, and where the free space is. It sounds like a lot to take in but a netballer needs to know this at all times in order to receive and send the ball into the best possible place, to put the team in a good position. Analyse and identify in detail the strengths of my game: As a centre player I feel I have average levels of all aspects previously mentioned, however, not all of them are strengths.
I feel that is important to understand what your strengths as a player are so you can use these skills and techniques to gain the best advantage as possible and so you can be recognised as a good, strong player. Many of my personal strengths come under the skill aspects of the game. I feel that one of my strengths is balance as I feel as though I can steady my self even after collecting inaccurate balls coming at fast paces. I also think this is one of my strengths because I do not often give away free passes to the opposition due to footwork which shows that I can balance myself the vast majority of the time.
Balance and lack of balance can often affect the accuracy of a pass and considering that my passes are mainly quite accurate, this also gives an idea that I can balance my body well in sometimes difficult situations. Coordination is such a key skill to have in almost all sports and activities which already begins to make it one of my strengths as I am quite a sporty and active person meaning that my coordination must be average to be able to do this. However, what I believe what makes it one of my strengths when playing centre in netball is that I catch pretty much all of the balls thrown to me and throw the ball accurately as well.
This is due to good hand-eye coordination. I also gathered that coordination is one of my strengths due to the fact that I easily manage to catch a ball while on the move which also includes control of the limbs. Catching a ball on the move does not only bring in the idea of good coordination but also the previous idea, one of good balance. Another strength I feel I have is good reaction time. I think I can class this as one of my strengths because I intercept a fair amount of balls during matches and also manage to grab some dropped or miss thrown balls.
I also feel I have good reaction time as I quickly react too many situations which occur in netball as well as managing to efficiently get the ball down court and find space as soon as the ball is not in my possession. Agility is, I feel, one of my strongest strengths. I think this because I can often easily dodge my centre opposition and get into free spaces as well as changing direction at any time if a ball gets intercepted and I have to get to the other end of the court in order to defend or attack. I feel my other strength is power. I feel power is one of my strengths as I can pass long balls when needed.
For example, when passing overhead in the shooting circle or taking a side line throw in. I can also pass fast balls such as when I take the centre pass. I feel all my strengths make me a good centre player however I do still have weaknesses on which I feel could be worked on. I feel that my final skill strength is passing. I feel I have a good level of all passes needed during a match and a good quick way of assessing which pass is needed in which situation. I feel that most of my passes are executed well and accurately, however, there is always room for more improvement. Analyse and identify in detail in the weakness of my game:
In order to improve at your sport and more precisely in your position, you need to indentify weaknesses in order to improve and become a more rounded and overall better player. This year our netball team has gone up a league which has given us very skilled and tough oppositions and so in order to give my team the most help and input as possible I need to work on my weaknesses as much as I can until they improve and I begin to play at the best of my ability. Muscular endurance is one of my weaknesses as often my arms begin to ache during a hard, equal game when the ball is passed around the centre third a lot of the time.
Although my arms do ache sometimes, it very rarely affects my overall performance or the match as they only ache towards the end and muscular endurance is not a key aspect of netball. However, it is still one of my weaknesses. Speed is another one of my weaknesses which can cause problems as it is quite a crucial aspect of a centre role. Although I am not slow, I come across a few other centres that are faster than me. Generally centres are quite small and fast, although my height gives me advantages of interception, my speed sometimes lacks against fast centres.
I feel that this is one aspect of my game which is important to improve as it would allow me to get there a little quicker and therefore give me chance to intercept more passes. One of my skill weaknesses is my shooting. Although a centre does not necessarily need to be good at shooting, it does help with other things such as aim and accuracy. Also, as centre is a popular position and injuries can always affect the team, it is a good idea to be a well rounded player. Finally, and probably most importantly, my cardiovascular fitness.
Centre is probably the most active member of the team, (if the teams are of a similar standard) and so being able to run and dodge for the entire match is very important to help defend and to ensure the ball gets up the court to goal shooter and goal attack so we can score. However, although I play to the best of my ability in the first half, I feel in the second I am a little bit slower and tired making the opposition’s job easier than it should be. I feel that if I improve my cardiovascular fitness I can improve my whole game and make a bigger impact on the score in both halves of the match.
I will work to improve on all of my weaknesses in my six week training plan so I can improve as a centre position netball player. Suggest what training/practice methods might be used to improve performance. Outline a six week training programme that will be used to improve performance: As a netball player you have your own key role within a game. To help your team as much as possible you must be the best you can at your position in order to win back the possession of the ball and to help your team win the match.
I have reviewed my personal weaknesses as centre position and have come up with some training methods to address and improve these weaknesses efficiently. I thought that using just one or two methods would get boring and mean I would lose interest, so I am going to use four training methods to ensure I continue and stick to the six week training plan and to make sure I improve in all the areas I need to as best I can. I am also going to do the training methods on the same days each week so i have the same gap between each training method every week.
I will look for progression in both of my weaknesses over the next six weeks so I can see if I am improve, and if so, how much I improve by. I am going to do fartlek training twice a week as this training method is perfect for a netballer trying to get into clear space as it requires short, fast, outbursts of speed. This training method will help tackle both of my weaknesses as the outbursts of speed will help improve my speed and my cardiovascular fitness. My fartlek training will either be done outside in an open space such as a park, or on a running machine.
My interval training will be purely be based on speed. I will measure my progression in this activity by testing how long it takes me to run one hundred metres. I will do this two to three times a week as speed is the weakness I want to mainly focus and improve on. Continuous training is there to improve my cardiovascular fitness and I plan to run as far as I feel I can at one time. I do not plan to do this training on a running machine as I feel running outside is more persistent with netball matches as we mainly play outside, so I have chosen to run to, from and around my local park.
I will measure my improvement using either a pedometer or counting how many laps I can run around the park without taking a break. I will do this once a week (possibly twice) depending on what other training I am doing and what other plans I have. I will do circuit training once a week and sometimes less as I generally need a partner to do some activities with and so I need to find enough free time with a person. I will do the circuit training to practice my accuracy with the ball. Although I do not class this as one of my weaknesses I feel I could work on and improve on this regardless.
Identify some of the factors which affect performance in a positive way: Factors which could affect a performance in a positive way include things such as good fitness which is affected by the amount of training you have been doing. The more training, the fitter a person generally is and therefore they will generally perform to a better standard for a longer period of time when it is necessary. Good health is also important as if a performer is ill and feeling unwell they will have little energy and will generally find it difficult to perform never mind performing at their best level.
Making sure you are not injured in anyway will affect your performance positively. Even a broken or bruised finger can affect performance in netball so making sure you are completely fit will be good for your performance. Having a good diet means you are less likely to be unwell and will also ensure you have plenty of energy while performing and enough energy to train. Correct equipment can also affect performance in a good way. Things such as having the correct shoes so you don’t slip, and wearing the correct kit to keep you as cool as possible will help you perform to your best ability.
Good conditions are vital for a good performance. If the surface is slippy then it is not going to allow you to perform well so to perform to your best level you must ensure the conditions and the surface is safe. Identify some of the factors which affect performance in a negative way: Factors which can affect a performance in a negative way can include things such as injury which can affect the amount of training so once you go back to playing your fitness has deteriorated.
Negative factors can also include simply not training for a long period of time or alcohol consumption. Alcohol is a relaxant and so makes movements slower. It also affects co-ordination, balance and agility as well as being a diuretic which most performers wish to avoid in order to stay completed hydrated. Drugs are generally performance enhancing drugs when talking about sport and so do not affect performance in a negative way, however, they can make it unsafe and unfair for a performer to take part if they are using these drugs.
Using other, more general drugs, can affect performance in many ways as the generally don’t allow a person to concentrate or can make movements slower so have a negative affect on performance. Smoking is the most well known negative affect on performance as it can block up the lungs with tar meaning less oxygenated blood can move around the body making the performer breathe heavier and faster in order to take in the oxygen needed. It also decreases the lung capacity meaning not as much air can be breathed as a non smoking performer.
Overall smoking generally reduces performers playing time. Eating disorders can also affect performance in a negative way as it can result in the performer having a lack of energy, stomach cramps or becoming unfit. Eating disorders are usual found in female performers due to the pressure to be thin. Finally, stress is way in which performance can be affected negatively as it can cause the performer to be anxious and stressed beforehand which will the not allow them to perform to their best ability.
After practising/training for six weeks asses how much improvement has been made: Over six weeks I feel that a noticeable improvement has been in the areas I aimed for, especially in speed. I am glad I made improvements which I can apply to my game. I think speed is going to help me a great deal while playing in a tough league as I will be playing against other centre players who also play for national and club teams. I will now be able to find space quicker and therefore make my game faster.
I think applying my newly improved speed, I will be able to be a more competitive centre and a harder opponent to play against. My cardiovascular fitness seems to have improved massively over my six week plan as shown by the table below. This will most definitely help in my game as I will be able to play to the best of my ability for a longer period of time. Although I can see a big difference in my cardiovascular fitness, I think it is still something I will continue to work on so I can play to my best standard for a whole match and also try to do more around the court.
Which area of activity is your plan focussing on? Netball Which areas of fitness is your plan focussing on? Speed Cardiovascular fitness Personal Exercise Programme: | * How are you going to show progression in your training sessions? Tables Graphs | * What methods of training are you going to use? Fartlek training Interval training Continuous training Circuit training | * What fitness tests are you going to undertake? 100 metre sprint | eek| Monday| Tuesday| Wednesday| Thursday| Friday| Saturday| Sunday| 1| Active Rest (netball training)| Fartlek training| Interval training| Fartlek training| Interval training| REST| Cardiovascular training| 2| Active Rest(netball training)| Fartlek training| Interval training| Fartlek training| Interval training| Circuit training| Cardiovascular training| 3| Netball training and cardiovascular fitness| Fartlek training| Interval training| Fartlek training| Interval training| REST| REST| 4| Active Rest(netball training)| Fartlek training| Interval training| Fartlek training and circuit training | Interval training| REST| Cardiovascular training| 5| Netball training and cardiovascular fitness| Fartlek training| Interval training| Fartlek training| Interval training| REST| REST| 6| Active Rest(netball training)| Fartlek training| Interval training| Fartlek training| Interval training| Circuit training| Cardiovascular training| Sample Session Plan 1 Area of focus: Cardiovascular fitness Activity: Running Training method: Continuous training Equipment: Suitable clothing and footwear, stopwatch * Aims of the session:
To stretch, warm up and cool down properly To run around the park 3 time in 20 minutes. (3km/2m) | Cool down: Gentle jog back from the park Gentle stretches Warm up: Jog to the park (5 minutes) Stretch out legs and arms Session content: Warm up and stretch Start watch Run until time is finished Measure laps completed Complete unfinished laps Cool down and stretch Evaluation: It had been raining all day so I struggled with the slippy ground which I think may have slowed down my pace. It was my second week and I found it a little easier than the first however I only got round just over twice and made little improvement on the distance I ran, but I was less out of breath.
I felt more motivated this week as I decided to listen to some music and I think this made the run a bit more interesting. Later in the week I had a netball match and I felt that I tired less easily than previously. Sample session plan 1 results | Week 1| Week 2| Week 3| Week 4| Week 5| Week 6| How far I got in 20 minutes| 2. 15| 2. 3| 2. 5| 2. 5| 2. 75| 2. 95| Sample Session plan 2 Cool down: Slow short walk Gentle stretches Evaluation: As this was my fourth week doing this test, I did notice my improvement massively today as I it was by far my best time. I am beginning to enjoy the sprint tests as I am more confident in my speed. The ground was dry and it wasn’t too cold so it was perfect conditions to do a sprint in.
I have been noticing a difference in my speed during matches and training and already I can see it having an effect on my performance. Session content: Warm up and stretch Start watch Run 100 metres Note time Cool down and stretch Warm up: Gentle jog Stretch out legs and arms Aims of the session: To stretch, warm up and cool down properly To run 100 metres in 13. 5 seconds Equipment: Suitable clothing and footwear, stopwatch Training method: Continuous training/interval Area of focus: speed Activity: Running Session plan 2 results | Week 1| Week 2| Week 3| Week 4| Week 5| Week 6| 100 metre sprint| 17. 2 seconds| 16. 4 seconds| 16. 2 seconds| 15. 6 seconds| 15. 1 seconds| 14. 5 seconds|