SPORT WAIKATO COL­UMN

South Waikato News - - NEWS / HE PU¯RONGORONGO -

Club sea­son is now well un­der­way. You can guar­an­tee clubs are pre­par­ing for the sea­son ahead and play­ers are get­ting into shape for an in­jury free sea­son. Most pre- sea­son train­ing specifics will con­sist of three fac­tors; strength­en­ing core sta­bil­ity and bal­ance, in­creas­ing speed and build­ing en­durance. The fol­low­ing in­for­ma­tion ap­plies to net­ball specifics.

Strength­en­ing core sta­bil­ity and bal­ance

This helps with al­most ev­ery as­pect of attack and de­fence. Whether you’re a shooter stand­ing on one leg, a de­fender lean­ing in to guard the ball, or you just like to be able to leap and change po­si­tion quickly, bal­ance and core sta­bil­ity help im­prove your game and help you avoid in­jury. To im­prove your bal­ance and sta­bil­ity, do strength ex­er­cises for the arms, chest and shoul­der while stand­ing on the op­po­site leg; do a twist­ing lunge hold­ing a medicine ball or dumb­bell; per­form ex­er­cises on a Swiss ball or stand on a wob­ble board. Make sure you in­clude hold­ing the plank po­si­tion for up to 60 sec­onds at a time in your strength regime. In­creas­ing your speed Ex­plo­sive speed is needed to sprint into po­si­tion, change di­rec­tion sud­denly and to leap up to in­ter­cept a ball. For this you need to in­clude ply­o­met­rics in your train­ing - jump­ing up stairs, leap­ing side­ways or jump­ing over low hur­dles. It’s all about im­prov­ing your power and your leg strength. Fartlek train­ing, where you ex­plo­sively sprint short dis­tances, is also per­fect for net­ballers. Build­ing your en­durance En­durance is es­sen­tial if you want to main­tain your pace for the whole game. Train by build­ing up to run­ning con­tin­u­ously for up to 20 min­utes, only slow­ing down when you need to, then speed­ing up for a sprint.

This Satur­day Toko­roa Net­ball Cen­tre and Net­ball Waikato Bay of Plenty are host­ing a year 3 and 4 ju­nior net­ball have a go ses­sion. This ses­sion will be held at the Toko­roa Net­ball Cen­tre, Mos­sop Rd, Toko­roa. Reg­is­ter your lit­tle net­baller to­day and also meet the KIA Magic play­ers Casey Kopua and Kelly Jury. For all reg­is­tra­tions and in­for­ma­tion con­tact Taneta Riki on 021 044 4711 or Taneta.riki@chh.co.nz

Check out the ac­tion this week­end;

KIA Magic v Fiji Pearls sup­port our Magic girls on Satur­day at the South Waikato Sports and Events Cen­tre

Su­per Sports Kicks off this Fri­day with the Hexathlon at Strath­more Park, get along and sup­port your lo­cal teams.

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