Fitness and Skills to do at home

​​​​​​​​​​​​​​Year 5-10

Warm up

20 second intervals x 2 rounds each

• High knees• Butt flicks• Leg swings left leg• Leg swings right leg• Star jumps• Quadriceps stretch (superman) left leg • Quadriceps stretch (superman) right leg

Fitness Circuit

40 seconds of work, 20 seconds rest x 1 or 2 rounds, 1 minute rest in between rounds

• 10-15m shuttle runs• Star jumps/jumping jacks• Situps• Lunges/lunge jumps (alternating legs)• 10-15m shuttle runs• Pushups• Side to side ice skaters (big sideways jumps from one leg to the other, pausing and balancing for a moment in between) • Plank hold

Footwork

AMRAP (as many rounds as possible) in 5 minutes

• 50 x ‘skippy steps’ (like skipping, but very quick with feet only just above the ground)

• 10 x figure 8s around drink bottle/cones (2-3m apart) • 6 x 5m or 10m shuttle run

Cool down and stretch

Drills you can do at home by yourself

Hula Hoop - Landing Practice

DESCRIPTION

Place 3 hula hoops, chalked circles or use intersecting lines on the ground.

1. The player runs to land in the first hoop on 2 feet
2. They then run to land in the second hoop landing on their right foot first, then place their left foot on the ground.
3. The player then runs to the 3rd hoop and lands on their left foot first followed by the right foot.

Ball handling practice

DESCRIPTION

1. Pass the ball around your body both directions.

2. Hold the ball between your legs with one hand in front and the other behind, quickly switch hands without       dropping the ball.

3. Weave the ball in and out and around your legs

Year 11 and Up

Warm up

20-second intervals x 2 rounds each

• High knees• Butt flicks• Squat/squat jumps• Mountain climbers• Leg swings left/right leg• Star jumps• Quadriceps stretch (superman) left leg/right leg

Fitness Circuit

40 seconds of work, 20 seconds rest x 2 rounds, 1 minute rest in between rounds

• 10m shuttle run• Split squats/squat jumps• Push ups• Situps• 5m shuttle run• Box/bench jumps• Ice skaters (jumping from one foot to the other, side to side) • Glute raises• 10m shuttle run

• Russian twists (sitting on ground with feet slightly in air, twisting side to side to touch opposite fingers on ground)

Ballwork and Control

Source a netball (or any ball if netball not available) and set up a target area with tape/chalk on a brick/solid wall

• 10 x shoulder passes against wall - right hand then left hand

• Side-to-side passes - Throw the ball against the wall while driving 3m from side to side (stand about 2-3m from wall)

• Stand 6-8m from wall and throw a hard shoulder bounce pass before driving forward onto the ball to receive as it bounces back up towards you. Repeat x10. For an added challenge, have someone else throw the hard bounce pass from behind you so you don’t know where it will hit the wall

• Stand close to the wall and start with the ball at 12 o’clock. With right hand, complete tiny bounces against the wall while guiding the ball down to 3 o’clock (further if you’re able) and back up again

• Repeat with left hand, guiding the ball to 9 ‘clock and back up

• Try completing the right hand and then switching to the left in the same motion as you reach 12 o’clock

• Start at Step 1 again once completed, until 10 mins is up