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Among women 65 and older, heart disease accounts for about a quarter of all deaths. If deaths due to stroke are added, the amount climbs to nearly a third. Medications are one of the most common causes of urinary incontinence. 2018 Mayo Clinic – 200 First Street SW – Rochester, MN 55905 – All rights reserved. Our mix of young and senior Rep players bear testimony to this, as we only have six weeks to get players into competition ready shape. Please Note throughout the ebooks it is important to read the Sidenotes: which are in italics. These notes further clarify a point and this way you are never left in any doubt in how to properly implement a fitness technique avoiding poor training habits.
How quick and agile are you over 4 quarters of play? Are you first to the ball? It’s a prerequisite of the game. Without initial take-off speed you will fall behind in play and your opponent will gain the edge over you. But don’t worry obtaining explosive speed is a lot easier to build than you may think. It is quick movement you want not fast movement like a sprinter – there is a difference. As a netballer you have to be able to move quickly without thinking about it.
Drill work is not skill training but monotonous repetition that will slow down the dynamics of a player. Soccer drills have no relevance in netball and are of little benefit. Three-dimensional sports such as gymnastics, squash, volley ball, netball are dynamic in their movement and don’t require drill training. There is a cleaver little trick in mastering ball handling on your own detailed in chapter five of the first fitness ebook.
Drills are not dynamic but mechanical. Goal shooting practice is a good example of a technical skill and should not be practiced under a drill format. Robotically putting up too many shots your concentration will wane and you lose proper technique and end up throwing the ball at the ring. This is when bad habits form. Practice everything as a skill and your ability as a player will skyrocket. To stay ahead of your opponent and become proficient at ball handling are only marginally improved through drills. Another example is leaping or jumping higher to take a rebound or intercept.
Drills for jumping higher only offer marginal gains. Jumping higher is a developed skill. You will kick yourself when you see how easy it is to master. Our Rep players wouldn’t know what a drill was yet they are quick and nimble over the court and can leap like gazelles and pass a ball with bullet like accuracy. Training for this can be done on the day of competition as part of a warm up too.
Becoming highly skilled takes less time than drill work because you are employing technique to become proficient and not caught up in exercise repetitiveness that spoils form. Train like a soccer player and you won’t develop the quick court work needed. It doesn’t matter whether you are a club or an elite player everyone will be slow if training is in the wrong dimension. Netball players are not racing from point A to point B like a field player. Conventional athletic and drill training won’t be enough to cut back and forth around your opponent or intercept the ball from an awkward angle in a split second. You are not runners, like soccer players, but play more in line to a game of squash, quickly and explosively. All court based sports should train three-dimensionally.
Few coaches train players this way because of the assumption that court games are founded on running rather than on footwork. Traditionally court game players train like football players and while this will make you aerobically fit – it will not prepare you specifically for netball. It wouldn’t matter if you won the Hawaiian ironman event or had the strength to climb Mt. Everest, this won’t make you fit for the speed, twists and turns of netball. Overcoming these speed humps is not as difficult as you may think when applying proper 3-dimensional training methods. You will see results instantly, that is day by day. Our rep players bear testimony to this every year with only six weeks to prepare for carnivals and one-day matches.
Very few field sports and court games demand the rigours of 360 degree training. For this training to be properly effective, as a player, you can’t think about it. Fast speed movement has to come to you naturally – occurring so many times during a game. Four minutes training twice a week is all it takes to develop incredible court speed. Avoid the trap where many players mistake ‘court speed training’ for an arduous anaerobic sprint session.
You have to train 3-dimensionally to develop omnidirectional movement over small areas. Traditional linear training for endurance based sports your footwork will be awkward and a little clumsy hindering natural speed progression. The training methods shown to you in your fitness ebook are not traditional running drills but true footwork movement techniques designed specifically for the way players move in and around the goal circle. You will be able to push off with each stride with the spring of a gazelle. Your torque to move ultra-quickly will take on new dimensions placing your court take-off speed into the league of professional sporting athletes even at club level. Note only true plyometrics will achieve these results.
Unfortunately those trained in the science of sport have been improperly influenced into believing that plyometrics are founded on the jumping action rather than explosive technique. True plyo training is one of the major reasons why the Russians and many European countries have been so successful in court game sports. Their speed and explosiveness is second to none. Yours will be too – that I can promise. However if you don’t recruit the correct plyometric format the results will be zero through improper technique.