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Junior Netball‎ > ‎

Training

 Sticking to a fitness training programme is not easy.

 
Below are some tips to help you try to stick to your programme.

Plan ahead - Try to fit your training into your weekly schedule and get into a set routine. Use your training log (at the back of the booklet) to write down your weekly commitments (training, work/school, study/domestic, seeing friends etc.)

At the beginning of the week, set yourself specific goals about what you are going to do that week

Some people find it easier to train with someone else - if this is you find yourself a training partner.

If in doubt about anything relating to fitness training ask your PE teacher or your netball coach for advice.

If on a particular day you are feeling unmotivated and the thought of watching TV seems more appealing, then think and remind yourself of your long term goals. (If you do not train you can be certain that someone else is and as a consequence they are gaining an advantage over YOU.

 

Goal Setting

 

One way of helping you to continue to progress in your netball career is to set ‘goals’ and to strive towards achieving them. Preparation is the key to success. Excellence in netball depends largely on three basic factors

 

  • Knowing exactly what you want from netball
  • Working out what sacrifices would have to be made to get what you want.
  • Being prepared to make those sacrifices

 

Goal setting is one mental skill that can help with all three of the above factors.

 

There are three types of goals in sport

  1. Outcome (e.g. to win)
  2. Performance (e.g. 80% shooting accuracy)
  3. Process (e.g. bending knees)
 
 

SMARTER Goals

Effective goal setting means identifying goals that follow the SMARTER principle (Specific, Measurable, Adjustable, Realistic, Time-phased, Evaluated, Reported)

 

Specific

If a goal is too vague, you will be unable to assess whether or not you have been successful. With careful thought all goals can be made specific. E.g. aerobic fitness or strength rather than just ‘fitness’

 

Measurable

Any goal that you set should always be capable of being measured in some way. If it can not be measured how can it be assessed?

 

Adjustable

You may need to alter your goals. If your progress is particularly fast or slow, you need to be able to change your goals in order to set the appropriate target. (You should review your goals regularly)

 

Realistic

A common error when setting goals is to  set targets that cannot be achieved. If you never manage to complete a goal, you will lose confidence in yourself.

 

Time-based

You should always identify a point in time when the goal has to be achieved. In general, there are three time periods for goal setting: short-term, intermediate-term and long-term.

 

Evaluated

It is important to evaluate your goals. Reflect on them. What did you achieve? What did you learn? Was it realistic? Etc

 

Reported

You should always write your goals down and leave them in a visible place. This way you cannot hide from them