Court Speed and Agility 6 week program

MENSTRUAL CYCLING MAPPING - FREE SHORT WEBINAR BY RANELL (15:43) FOR ALL COACHES OF FEMALE ATHLETES/PLAYERS

Thank you for ordering this specially written training program from ASSA. It has been written by Ranell Hobson utilising her decades of coaching experience to maximize your performance gains in the most efficient way.

The lessons included in this program are made up of the Master Program (PDF) and the 3 Video files comprising Warm Up, Technical Speed and Core (4 in total) plus the Stretching instructional images to finish. They are placed in order below to assist you in completing the exercises in the correct manner and thereby maximising your performance gains from the workouts.

It is of vital importance to follow the Warmup carefully. It has been designed to prepare you for the upcoming session. In fact by following the Master Program pdf file perfectly you will gain maximum benefit from this outstanding program.

Any niggles or pain should be addressed immediately by the athlete prior to returning to the session and if in any doubt then err on the side of caution and treat appropriately.

Again thank you for your purchase and we look forward to hearing of your success from this program. Please keep an eye out for other ASSA programs written by Ranell to further help build the athlete from within.

Following our social medial platforms will be of great assistance in this as we use these for keeping our members updated of all of the Academy's latest events and developments. Links are at the top of this page.

Questions or feedback please contact me personally on [email protected] and I will be happy to help in any way that I can.

Complete Program Details PDF

This program is designed to be used in conjunction with the accompanying lessons of the program. This includes a Mobility & Functional Warm Up, Technical Speed Conditioning, 3 Core Programs & Stretching. The program should be performed once or for better results, twice a week with two days’ rest between sessions for six weeks.

The program consists of 1 PDF file (this document), 3 Video files and the stretching guide which are shown in the attached lessons.
This program cannot be completed correctly without watching the videos of each program before commencing.

To download a copy of the program PDF for your personal use please click the button below :

Download the PDF of the Court Program - Click Here

Main Program Menu

Program Menu

Quick Access Buttons - Click below to be taken to the Programs of Your Choice

Warm Up Program Video

Technical Speed Video

Core Program Video

Stretch Down Video

Program Acknowledgement

Warm Up Program Video

WARM UP PROGRAM Each exercise below should be performed in succession. There are 21 steps in the warm up. This warm up takes between 10 & 15 minutes.

Shuttle jog – jog up and down the court using the lines as turnaround points twice. Total jogged distance = 240m
Perform the High Knee “A” March (4 on each side) travelling forward
Run across court and return
Perform 5 Cossacks on each side into 5 Mountain climbers on each side into a dynamic calf stretch on each side
Perform 3 side shuffles on each side, repeating across the court
Accelerate across the court and walk return
Perform 4 to 6 Functional Squats with a slow controlled decent
Perform the lateral lunge to forward lunge combination. Completing 4 on each side
Accelerate across court and walk return
Perform reactive jumps to bunny jumps walk back and repeat.
Perform 8 of the hopscotch drill (ins and outs)
Accelerate across the court and walk return
Perform 8 (4 each side) controlled Hip Hinges
Perform Carioca across the court, turning at the mid court position, repeat returning across court.
Accelerate across court and walk return
Perform “A” Skips across the court
Perform Walking long leg alternate kicks (5 on each side) into Straight leg ankle taps (5 on each side)
Accelerate fast across court, walk return.
Perform 3 high knee runs on the spot to Rear lunge with hip flexor stretch. Completing 3 to 4 on each side.
Perform relaxed skip to strong skips across court. Walk back and repeat twice.
Accelerate fast across court. Walk return. Repeat.

At this time of a training session I suggest the players, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up (3 mins max). If the players are ready to continue them move straight into the Netball Knee Stability and strength exercises.

NETBALL KNEE EXERCISES

Perform Glute bridges 2 x 8 building to 2 x 10 then 2 x 12.
Perform the 15 second Partner one leg hold and attempt to destabilise. Repeat with other leg.
Perform Slalom jumps (side to side) with stability holds. Progress to moving forward as well as side to side. Repeat two to three times.
Perform two to three single leg hops to stability hold, walk back and complete other side. Repeat two to three times.

The Mobility & Functional Warm Up and the Netball Knee Exercises are now complete. The Technical Speed Conditioning is the next lesson.

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Technical Speed Program

TECHNICAL SPEED CONDITIONING Each exercise below should be performed in succession. There are 12 Exercises in the Technical Speed section of this program.

Perform the Ankling March (foot strike) drill for 10m (goal third).
Perform the Ankling Drill at speed for 20m. Walk back and repeat.
Perform the Step Over (Stride cycle) Progressions drill for 20m (Step up and over the ankle, then over the calf, then over the knee). Walk back and repeat.
Perform the Wall Slides (foot recovery) drill for 10m. Walk Back and repeat.
Perform Side shuffles across court to controlled brakes. Walk back and repeat.
Perform 16 Step Overs (8 on each side). Walk back and repeat.
Sprint forward to controlled brake, Back pedal to controlled brake. Repeat 3 times.
Sprint forward to a controlled lateral brake, Back Pedal to a controlled lateral brake. Repeat 3 times.
Perform Quick feet excitation (on the spot) turn step to 5 or 10m sprint. Repeat 3 times.
Perform 2 to 3 side shuffles to turn step and sprint. Complete 3 on each side.
Perform the Pro-Agility Drill (5:10:5). Repeat twice.
Perform the Pro-Agility to controlled brake and turn sprint (5:10:5:10). Repeat twice.

The TECHNICAL SPEED CONDITIONING lesson is now complete. The Core Conditioning program is the next one.

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Core Program

There are three Core Conditioning Programs. Each program consists of four exercises. Complete one program for two weeks before progressing to the next. Repetitions and sets of each exercise is determined by the coach and should be based on training age and competency of players. Examples of reps and sets for 12 to 15 yr old players is given.

Core Program 1

1. Plank from knees – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
2. Side plank from knees – hold for 20 seconds on each side. Repeat 3 times with a 30 second rest between sets.
3. Sit ups – Perform 15 to 20 without rest. Rest for 30 seconds and repeat.
4. Mountain climbers – Perform for 30 seconds. Repeat 3 times with a 30 second rest between sets.

Core Program 2

1. Supine Dead Bugs – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
2. Supine Bridge – hold for 20 seconds on each side. Repeat 3 times with a 30 second rest between sets.
3. Prone Flutter Kicks – Perform for 30 seconds. Repeat 3 times with a 30 second rest between sets.
4. Oblique Twists – Perform 1o on each side without rest. Rest for 30 seconds and repeat.

Core Program 3

1. Lying Prone Alternate arm and leg lift – Perform 1o on each side without rest. Rest for 30 seconds and repeat.
2. Lying 90 degree Oblique releases – Perform 5 on each side without rest. Rest for 30 seconds and repeat.
3. Plank from toes – hold for 30 seconds. Repeat 3 times with a 30 second rest between sets.
4. Supine crunch with ankle taps – Perform 1o on each side without rest. Rest for 30 seconds and repeat.