Due to netball being such a complex sport it is no surprise that a lot of care and time must be taken to plan an adequate training program. An elite netball player would require proficiency in a range of different types of skills and energy systems and therefore the training program must consist of numerous training types. These include anaerobic and aerobic interval training, strength training, plyometrics and flexibility.

Interval training involves periods of structured work interspersed with rest periods in a set pattern, it consists of both anaerobic and aerobic training. This type of training forms the foundation for a sport such as netball as the aerobic system is required to achieve a baseline of level of fitness required to run up and down the court and the anaerobic system is required to be able to jump, change direction and utilise power for quick and explosive movements. Interval training mirrors the activity and intensity required in a state level netball game.

Weight training is a form of strength training that strengthens specific muscles in the body. Weight training focuses on the anaerobic system and allows for explosive, powerful and fast movements such as jumping, running and throwing in netball. Weight training that is …show more content…
In netball, dynamic and static stretching is most appropriate. Dynamic stretching imitates game movements for example, high knees. Dynamic requires voluntary muscle actions and focuses on the available range of movement during active movement. Static stretching prepares joints and muscles for further exercising. It is the range of movement in a joint and its surrounding muscles during a passive movement, for example, hamstring stretch held for 10-30