Coaching

Sprint Drills

Warm-up:

Begin each workout with a five- ten minute warm-up of low intensity walking or jogging (55-75% of maximum heart rate, going through our high intensity and low intensity warm up movements) followed by Dynamic stretching (upper body and lower body). Conclude each workout with a five minute cool down identical to the warm-up. Be certain that you have medical clearance before attempting any strenuous workout.

Novice Sprint Workout

Workout 1:

3x 30m Straight -Leg Shuffle with arm action(fast ground contact with the ball of the foot & pull through with the hips), 20 second rest period or walk back to the start

3 x 30m High Knee skips with arm action (keep upper body in upright and steady position), 20 second rest period or walk back to the start.

 3 x 30m High knees (Similar to High Knee Skips but legs move faster)

2x 10 e/l  Single-Leg Clawing (Cadence Drill)

2x 30m Forward Moving Single- Leg Clawing

3x 10 e/l Wall Drives (acceleration position)

3 x 30 meter chicken run. Hands behind back and and run with high knee correct form (as worked in drills above).

Arms:

3 x 10-15 second standing stationery sprint. 15 second rest between working set.

3 x 10-15 seated sprint. 15 second rest between working set.

2x 30m Sprint 75% effort (1 minute rest between sprints)

2x 50m Sprint 100% effort (1 minute rest between sprints)

Warm down!

Workout 2.

6 x 30-50 meter warm-up strides, 20 second rest period between strides. Focus on good running form and don’t worry about your speed. This is just a warmup for your sprint efforts.

After your warm-up strides, commence 6 x 50 meter sprints (they should take 8-15 seconds each) at 75% effort. Take a one-minute rest period between sprints or otherwise enough to be fully recovered and achieve normal respiration before beginning your next sprint.

4 x 50m full speed sprint. One minute rest between efforts.

After two to three sessions over a few weeks’ time, increase your sprint efforts to full speed. Use a moving start (jog up to starting line and then begin sprinting) instead of a static start to minimize injury risk. Pay attention to the difference between leg fatigue and pain. If you experience any acute pain or tightness, particularly in your hamstrings, wrap up the workout immediately with an easy cool down and ice the offended area.

Finish with Ladder drills:

1-      Two feet high knee step through each rung/space of the ladder x 2 rounds

2-      One out, two feet in then opposite foot out and continue through x 2 rounds

3-      Both feet outside then Both feet inside. Working on one, two, one, two rhythm up the ladder x 2 rounds.

4-      Icky Step x2  rounds

Warm down!

NNZ Player Development Guidelines 

Coach: Nic Kelly
Assistant Coach: Rachel Parkin
Manager: Mandy Anderson
Physio:Rowan Parsons

Team: 

U23 programme key dates

 Trainings:                                 

Thursday 6.30 – 7.30 am

Sunday 5.30 – 7.30 pm  

Tournaments:

Sunday 22 June:
Pre-season game in Timaru v South U23

Monday 7 July - Thursday 10 July:
NZ U23 Championships in Dunedin. Travel to and from Dunedin will be days either side of the championships

U23 Selection Policy 

Click here for details

Netball Mainland U23 Uniform

U23 Squad 2015

Shooters: Kirsten Craig, Talia Hullena, Renee Matoe +WA (Captain)

Middies: Sheridan Bignall, Alexandra Dunn, Crystal Lawrence, Whitney Souness, Renee Te Riini

Defence: Jess Bourke, Karin Burger, Rhiarna Ferris, Brooke Watt

Laura Meg McGlone has withdrawn from the squad due to an ankle injury.

Team Management

Head Coach: Yvette McCausland-Durie

Assistant Coach: Lana McCarthy

Team Manager: Margaret Perry

Physio: Maumahara Keelan

Strength & Conditioning Coach: Guy Morthersole

Statistician: Lindsay Filiata

2015 U23 Pre-season Team Lists

U23 Pre-season Tournament - Sunday 31 May

ASB Sports Centre
Kilbirnie
Wellington

Team 1

Karin Burger

Brooke Watt

Bryony Wilson

Rhiarna Ferris

Renee Te Riini

Crystal Lawrence

Sheridan Bignall

Renee Matoe (Captain)

Kirsten Craig

Yvette McCausland-Durie (Coach)

Margaret Perry (Manager)

Team 2

Brooke Thompson

Alexandra Dunn

Jess Fowell

Hannah Brewer

Olivia Dunn (Co-Captain)

Tahlia Hullena (Co-Captain)

(Three more players to be added)

Lana McCarthy (Coach)

Laura-Meg McGlone (Manager)

2015 U23 Squad Trainings

• Linton Army Campus               Camp Road, Linton
• Te Wananga o Raukawa        Tasman Road, Otaki

2015 U23 Pre-Season Tournaments

2015 U23 Age Group Tournament

 Netball Central Under 23 Representative Selection Policy

1. INTRODUCTION 

1.1 Pursuant to its Constitution, Netball Central Zone Inc ("NCZ") has the power to, amongst other things, determine policies and procedures for the management of netball and to select Netball Central representative teams and squads.

1.2 In keeping with these powers, NCZ issues the following policy, governing its selection practices for certain key squads and teams under its auspices and control ("Policy").

1.3 This Policy replaces all previous selection policies and procedures issued by NCZ for those squads and teams.

1.4 This Policy incorporates the international player eligibility rules established by the International Netball Federation Ltd ("IFN") and set out in the IFN Regulations.

1.5 The words and phrases used in this Policy shall have the same meaning as defined in the Constitution of NCZ, unless otherwise specified in this Policy. 

2. APPLICATION 

2.1 NCZ will select the Netball Central Under 23 Team ("NCZ U23 Team") at various times.

2.2 This Policy applies specifically to the selection of the Netball Central Zone Under 23 Team only. 

3. SQUAD AND TEAM MANAGEMENT 

3.1 NCZ will appoint, at its sole discretion, all officials for the NCZ U23 Team. The appointment of these officials, including the selection of the relevant coaches, is a matter for NCZ and the officials concerned, and this Policy has no application to that process whatsoever. 

4. SELECTION PANEL 

4.1 Selections for the NCZ U23 Team will be made by the NCZ U23 Selection Panel (the "Selection Panel") that shall be comprised of the NCZ Team Coach, NCZ Team Assistant Coach and two other selectors appointed by NCZ. The NCZ HP Manager shall convene the Selection Panel and the Panel shall fully comply with this Policy when selecting the NCZ U23 Team.

4.2 The NCZ U23 Team Coach has the final decision on the selection of the team, after full consultation with the remaining members of the Selection Panel. However, in making any selections, the NCZ U23 Team Coach must fully comply with this Policy and the selection of the NCZ U23 Team is still deemed to be a selection made by the full Selection Panel.

4.3 The Selection Panel may meet to discuss issues of selection at various times throughout the course of the season. 

4.4 The Selection Panel may, from time to time, seek the views and input of third parties on the merits of certain players but any final selection decisions rest solely with the NCZ U23 Team Coach and the Selection Panel.

4.5 The Board or CEO of NCZ may direct that any member of the Selection Panel vacates the Selection Panel for such period as the Board or CEO considers appropriate where the Board considers, in its sole discretion, that the Selector has an association with a player seeking selection to the NCZ U23 Team, which could give rise to a question or inference of bias or conflict of interest in the selection process.

4.6 Except to the extent set out in this Policy, the decisions of the Selection Panel shall be final and binding. The Selection Panel shall also be under no obligation whatsoever to provide reasons for its selection decisions, although it may elect to do so, at its discretion. 

5. SELECTION POLICY, CRITERIA AND PROCEDURES 

5.1 The Primary objective of NCZ is to select those eligible players with the qualities and competencies required for NCZ U23 Team representation and the potential to represent NCZ at other levels in the future.

Selection Policy

5.2 The selection policy is:

(a) On Wednesday 9 April 2014 the NC Selection Panel will name a NCZ U23 squad of up to 15 players following NCZ U23 trials. The NCZ U23 Team will be announced by 23 June 2014

(b) The NCZ U23 Team shall be selected from observations of eligible players in the Netball Central catchment area and of other eligible players in Centre Club competitions and NCZ U23 trials.

(c) The Selection Panel reserves the right to add players to the NCZ U23 Team, where it believes, having considered the qualities of selected and non-selected players, against the criteria and considerations as noted in this Policy, that such a selection is warranted.

(d) The NCZ U23 Team shall usually comprise of up to 12 players, however the number of players selected for the Team shall be determined by the Selection Panel at its discretion.

(e) Players can be removed from the NCZ U23 Team at any time if, in the reasonable view of NCZ, they have displayed inappropriate behaviour or conduct, or an unsatisfactory attitude, a lack of commitment, non-compliance with training requirements, or non-attendance at NCZ events.

(f) NCZ has the right to determine, at its sole discretion, when it will reselect the NCZ U23 Team and no player has a right or expectation of on-going selection at any time.

Eligibility criteria

5.3 Whenever selecting players for any NCZ Squad or Team, including the NCZ U23 Team, the Selection Panel shall apply the eligibility criteria (as determined in the IFN Regulations), and other considerations as set out below. 3

(a) To be eligible for selection in the NCZ U23 Team, players must:

(i) Be registered for a club team in the Netball Central Zone or a 2014 contracted Pulse player

(ii) Be over 19 and Under 23 on the 1st January 2014

(ii.1) Each team may have two age exemptions;

• Up to two players may be either/or Under 19 or Over 23 (as at the 1st January in the year of the competition)
• Note: Each Zone is responsible for determining the use of the exemptions for their team. However, the guiding principle is to use these for players that meet the criteria of developing elite. 
  o Exemptions must be advised to NNZ in advance and noted on the official team list.

(iii) Be financial to both their Netball Centre and NCZ. Where players are coming into the Zone, they must gain a release from their previous Centre and Zone.

5.4 Notwithstanding the eligibility requirements set out above, NCZ may at its discretion, grant an exemption to an ineligible player.

5.5 ANZC players eligibility

• Players contracted to an ANZC team are to play for the Zone U23 team that aligns with the ANZC team to which they are contracted
• However it should be noted that – ANZC players are not contracted to play U23 and may elect not to play in this competition or;
• If they are U19 they may elect to return to their Primary Centre and play in the U19 team –regardless of whether it is aligned to their ANZC team.
• All ANZC players under 23 and over 19 are eligible for selection – Except if a player is a member of the Silver Ferns Squad for 2013/14 

Selection Criteria

5.6 Whenever selecting players for the NCZ U23 Team, the Selection Panel shall apply the following competencies, personal qualities and other considerations:

(a) Core Playing Competencies:

• Sound quality of technical skills
• Displays a developing tactical awareness and understanding
• Shows ability to use flair and innovation in their game.
• Is committed to achieving and maintaining fitness required for this level of competition.
• Shows a developing ability to sustain intensity in performance throughout game.

(b) Core Personal Qualities:

• Strong work ethic.
• Shows discipline on and off the court.
• Shows ability to withstand pressure on and off the court.
• Demonstrates team qualities and a readiness to listen, learn and apply learning. 
• Dedicated and committed to developing and maintaining the competencies required for this level of competition.
• Versatility, consistency and adaptability.
• Ability to serve as a role model for others. 

(c) Consideration may also be given to the following factors:

• Fit within the team.
• State of fitness, health and wellbeing.
• Positional balance within team.
• Previous performance history.
• Whether a player's attendance at the NCZ activities, performance and/or contribution has been affected by extenuating circumstances such as illness, injury, bereavement, parental leave, study commitments or similar which may have temporarily compromised their form and/or recent contribution. 

(d) Consideration may also be given to any other such factors that the Selection Panel considers in its sole discretion to be relevant and appropriate to the overall assessment of a particular player.

(e) Players must be given the opportunity to be viewed on court in at least their top two preferred playing positions at trials.

5.7 Notwithstanding any of the provisions in this Policy, it is acknowledged that when applying the criteria and considerations set out above, there will be, at times, extremely difficult choices to be made which will require the Selection Panel to exercise their discretion and judgement. Providing the Selection Panel has properly considered the criteria and considerations set out in this Policy and have exercised their discretion and judgement, in good faith, then the Selection Panel will have fulfilled all of its obligations under this Policy.

5.8 Members of the Selection Panel may observe games & player performances at the following events to ensure players are given adequate opportunities to be viewed prior to final selections for the NCZ U23 Team:

(a) Pulse trainings and competitions;                          

(b) NCZ Centre club competitions;

(c) NCZ U23 trials;

(d) NCZ Under 23 Pre season training squad trainings;

(e) Any other competitions and events that the Selection Panel deem relevant, wherever possible, reasonable prior notice will be given of a Selector's attendance. 

6. POST – SELECTION REQUIREMENTS 

6.1 Following the selection of the NCZ U23 Team, selected players must:

(a) If required by NCZ to do so, enter into a player agreement with NCZ. A refusal to enter into that player agreement and/or a failure to comply with that player agreement will give NCZ grounds to withdraw a player's selection and/or not consider that player for further selection; 5

(b) Fully comply with NCZ policies, including those set out in the player agreements it issues from time to time;

(c) Comply with all rules, regulations, policies and procedures of NCZ and NNZ;

(d) Fully comply with the drug testing requirements of Drug Free Sport New Zealand and/or INF.

(e) Build & maintain a level of fitness and performance consistent with what is required of a developing elite athlete; and

(f) Undertake any reasonable medical and/or fitness assessment required by NCZ. 

7. SELECTION-APPEAL PROCESS 

7.1 If a player disagrees with a selection decision covered by this Policy, she may appeal that decision to NCZ in the first instance. Such appeal must be made in writing to the Chief Executive Officer of NCZ within 7 days of the official announcement of the selection by NCZ.

7.2 The parties shall then endeavour, as promptly as possible, to negotiate a resolution themselves or with the assistance of professional advisors.

7.3 Should the appeal remain unresolved then the matter may be submitted to the Judiciary Committee to be heard and decided in accordance with NCZ's Constitution.

7.4 A player may appeal a decision of the Judiciary Committee in accordance with NCZ's Constitution, to the Sports Disputes Tribunal of New Zealand ("SDTNZ").

7.5 An appeal may only be made on one or more of the following grounds:

(a) The applicable Selection Criteria was not properly followed and/or implemented; or

(b) The decision was affected by a lack of good faith, which shall include actual bias.

7.6 Where a player appeals to SDTNZ, such appeal shall be determined by SDTNZ in accordance with it rules. The decision of SDTNZ will be binding on the parties and subject to any right of review and/or appeal as set out in its rules, no party may institute or maintain proceedings in any Court or Tribunal other than as specified in this policy. 

8. CHANGES TO THIS POLICY 

8.1 This Policy may be cancelled, amended or supplemented by the Board of NCZ as and when it sees fit. Any variation or amendment will be given in writing, by the Chief Executive Officer on behalf of NCZ.

8.2 This Policy (including any final variations or amendments) will be available on the NCZ website.

(As at 17 March 2014)

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