Where to start with off-season training
During the off-season players should aim to improve their aerobic or cardiovascular endurance and muscular endurance, because without this solid base to build upon all other areas of training will be under powered.
Off-Season training should be performed at an intensity of 60-70% with a moderate workload each week.
Off-Season training doesn’t have to be boring or time consuming it just needs to be effective. This means, effective use of time and effective training methods. You don’t need to be a gym member or have loads of equipment either. The NetballSmart website will make a personalized training plan for you depending on your level of fitness, facilities, equipment and time available. With video clips and technique instruction its all too easy.
Factors to consider during the off-season:
Injury Assessment
Prior to beginning any training it is advised to have all of your minor, major or niggling injuries assessed by a medical practitioner (doctor, physiotherapist, osteopath or podiatrist etc).
Injury Rehabilitation
Once your injuries have been diagnosed correctly and you have received a rehabilitation plan, you need to make sure that you are rehabilitating any or all injuries as instructed. The rehabilitation of an injury may require lower intensity or volume of training however it is best to ensure your injuries are sound first and foremost before increasing your training workload.
Off-Season Sports
Participating in summer sport at either a social or competitive level is great cross-training for you. Your other sport trainings and games can be included as a cardiovascular training session in your weekly training plan if it has a duration of 30 minutes or more. However be aware of sustaining injuries or the impact upon a current injury within other sports.
Off-Season Sports & Activities:
- Touch Rugby - Good for fitness and footwork
- Volleyball - Good for fitness and elevation
- Athletics - Good for both aerobic and anaerobic fitness
- Yoga and Pilates - Good core strength work and flexibility
- Boxing - Good for aerobic and anaerobic fitness, agility and core musculature
- Beach Series and Stroke and Stride Series - Good fitness with less impact
- Aerobics, Gym Work / Weight Training - Good for fitness, muscular endurance and strength
- Swimming - Good for recovery and fitness in a non-weight bearing environment therefore no impact upon joints.
