Coaching

Congratulations to Shontel Hunter from Netball Waitakere who gained the highest mark in NZ in the first NZ Theory exam for 2013.

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Congratulations to the following umpires who were successful in passing their NZ Zone Theory Exam. The Netball Northern Zone wishes you well as work towards your Zone Practical Award

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Congratulations to Yvonne Morgan from Netball North Harbour who gained her International Umpire Award on Sunday night while officiating at the ANZ game between the Magic and the Steel.

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The Netball Northern Zone had 9 umpires officiating at the recent National Under 17 tournament in Hastings.

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Kiri Wills Head Coach	Paula Smith Assistant Coach	Debra Barnett Team Manager

Itabera (Ity) Iererua Physiotherapist	Chloe McKenzie Trainer

Players

Caitlin Riedstra	Chanel Dyer	Darrell Leota
Elizabeth Ene	Jessica Bourke	Katie Alexander
Kirsten Hurley	Rebekah Roache	Samon Nathan
Sulu Tone-Fitzpatrick	Tera-Maria Amani	Toni Rinckes

Proudly Supported By

Netball New Zealand is thrilled to name the 2014 New Zealand Secondary Schools (NZSS) team of 12 to compete at this month’s International Schoolgirls Netball Challenge in Adelaide. Four non-travelling reserves have also been selected.

 Meet the Team

The NZSS team is:

 Non-travelling reserves:

Marianne Delaney is the head coach of the NZSS team, assisted by Julie Seymour.
The NZSS team will regroup in Auckland on May 15 before heading to Adelaide the following day with the tournament starting three days later.

The International Schoolgirls Netball Challenge in Adelaide will feature ten teams from all over the Pacific with NZSS the defending champions. NZSS defeated Aotearoa Maori 42-15 in the final in Rotorua in 2013.

This year’s tournament will be played over five days from Monday May 19^th with all finals played on Friday May 23^rd. All ten teams will play each other over the first four days after which the teams will be ranked from 1-10 for finals play-offs.

The teams are:
Aotearoa Maori
Bukit Jalil Sports School (BJSS) (Malaysia)
Fijian FANZ
Indigenous School Sport Australia (ISSA)
New Zealand Secondary Schools (NZSS)
Pacific Rim
Pasifika
Samoa
School Sport Australia (SSA)
Tonga Auckland

The NZSS match schedule is as follows: (All NZ time)

Monday May 19^th:
2.15pm           NZSS v Pacific Rim  
6.00pm           NZSS v Fijiana FANZ
Tuesday May 20^th:
10.45am         NZSS v ISSA
2.15pm           NZSS v SSA
6.45pm           NZSS v Tonga Auckland
Wednesday May 21^st:
12.00pm         NZSS v Aotearoa Maori
5.30pm           NZSS v Samoa
Thursday May 22^nd:
11.30am         NZSS v Pacifika
5.30pm           NZSS v BJSS
Friday May 23^rd:
Semi-Final from 4.30pm
The Grand Final will start at 5.00pm

Alanis Toia-Tigafua	Amorangi Malesala	Chiara Semple
Grace Kukutai	Holly Fowler	Kate Burley
Michaela Sokolich-Beatson	Popua Aleamotu'a

NM Selectors

The 2013 – 2014 Netball Mainland selectors have responsibility for selecting the NM Train On Squad, NM Under 23 trialists and team and NM Emerging Talent – Level 1 and Level 2 Squads 

Leigh Gibbs – Convenor

Julie Seymour

Nic Kelly

Adrianne Hayes

Rachel Parkin

Marilyn Milne

Raewyn Thomason

Melissa Brady

Fiona Bush

Barry Tucker

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!

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