SPORT WAIKATO COLUMN

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.