STRENGTH &

CONDITIONING County Academy Athletes

STRENGTH & CONDITIONING

England Netball’s goal is to become and remain, the most

consistently successful netball nation in the world. Encompassed

within this is England Netball’s vision to become the best physically

prepared netballing nation.

What is Strength & Conditioning?

It is important to recognise that it is your responsibility to take your Strength & Conditioning

work seriously at an early stage of your netball career. You need to learn to become a

better athlete as well as a netball player.

A well rounded Strength & Conditioning programme aims to develop the physical capabilities

within an athlete so that they can continually train at a level that will allow netball athletes

existing in and entering the Performance Pathway to achieve the physical and technical skills

required to play senior level netball for England.

THE STRENGTH & CONDITIONING PERFORMANCE PLAN

Senior Athletes

Speed

Power

Strength

Strength & Conditioning in netball

focuses on 4 key areas. This diagram

represents the shift in importance of

these 4 components as you move

through the Performance Pathway.

All of these components are important

for your development as an athlete but at

the moment, the majority of your work

should be focussed on injury prevention.

Satellite & County

Our aim is to develop an athlete that is resilient to injury and has the physical qualities

required for high performance netball. You can read about the type of training required

for this in more detail in the following sections.

Injury Prevention

WHAT DOES S&C

TRAINING DO FOR ME?

INJURY PREVENTION

Keeping you on the court is the primary concern of the Strength and Conditioning coach. If

you are injury free then you have greater time to spend with your Technical Coach and have

greater chances of making technical improvements on the court.

It is important that you learn how to activate key muscle groups that stabilise your hips

(glutes) and torso (spine and abdominals) so that you move efficiently, and are able to hold

the strongest positions body positions when on court.

Injury prevention can be broken down into two main areas:

1. Activation

These exercises switch on the key muscles that are will help prevent injury and improve your

performance on court.

How often? These exercises should be done at least 4 times per week but ideally every

day.

When? These exercises should be performed before you start your Netball sessions at the

very beginning of your warm up. If you are not playing on a given day find time to complete

these exercises at home all you need is a floor! If you are playing other sports you should

also perform activation prior to starting- if you are preventing injury and improving your

performance then you know it makes sense.

Ask your Academy Coach to show you how to perform activation exercises safely and

most importantly effectively. Remember that excellence is a habit, not an act- so get

practicing!

Figure 1. The Glute Bidge

Start Finish

2. Landing Skills

Your ability to land safely and effectively in a variety of ways within 1.5 steps can

dramatically reduce your risk of injury and improve your on court performance. Landing well

will protect areas at risk of injury such as the knee and the ankle as well as improve your

ability to stay upright to see the players and court around you which will enable you release

the ball faster to your team mates, make an interception and set the base for you to change

direction for the next play!

How often? These exercises should be performed 4 times per week after you have finished

a set of activation exercises.

When? These exercises should be performed prior to every netball session after you have

performed your activation exercises. If you are going to be running, jumping, and landing at

a high intensity during a netball session it is crucial that you have switched the right muscles

on (activation) so that you can control your body in space and stop effectively in the

strongest and most efficient postures (landing skills).

The quality of your execution of landing is very important and you must earn the right

to progress to the next level based on your ability. Your coach will put you through a

series of netball readiness tests. The results of these tests will dictate which landing

skills programme you perform.

There are 4 levels of the landing skills programme within the Academy structures.

Each level becomes progressively more challenging as your athletic ability improves.

The ‘hop and stop' test is an indicator of which level you should be completing.

Figure 2. The Hop & Hold Test

Start position Transition Hop Hold

STRENGTH & POWER

Strength development is important as it increases your ability to produce force both statically

(from standing still) and dynamically (on the move) as well as resisting forces placed upon

the body. Being able to produce a high amount of force increases your ability to run, jump,

land and change direction and reduces risk of injury. The biggest goal of your strength

training at this stage is to increase the local muscular endurance of areas that are at risk of

injury and keep you on the court.

STRENGTH TRAINING TERMINOLOGY- WHAT DOES IT ALL MEAN?

Rep: A rep is one unit of work for a given exercise. If your Strength & Conditioning

programme lists an exercise as 12 reps you would do 12 units of work.

Set: A set is a group of reps. If your Strength & Conditioning programme lists that you must

do 3 sets of 12 reps then you would do 12 reps, rest the appropriate amount, and then repeat

until you have done 3 groups of 12 reps.

Rest: The rest period between sets is very important as it ensures that your muscles have

adequate recovery to complete high quality work during the next set. Strength training is

taxing on the body and you should be able to do no more than 20 reps per set. If you can do

more than 20 reps of a specific exercise with optimal technique then speak to your coach

about how you may progress that exercise.

It is important that you are able to control your own bodyweight effectively and safely before

loading yourself with equipment such as bands, med balls, dumbbells, and barbells. You

must earn the right to progress exercises based on your physical and technical

competence.

Power is the product of force and velocity (Power= Force x Velocity) or the product of

strength and speed (Power = Strength x Speed). It is important at this stage of your

development to achieve a good level of Force/ Strength so that you are able to apply this

high force quickly and so improving your power output! Performing exercises like jumps,

hops, and leaps allow you to practice applying your force quickly and improve your power

output.

How often? Strength training should be conducted twice per week.

When? You have 2 main options for ordering when to do your strength training. These are

dependent on how organised you are. If you’re smart about it you will be able to maximise

the benefit that that you are getting from your strength training.

STRENGTH & POWER

Option 1: Prior to netball training

You should always be in a none-fatigued state prior to your strength & power training

to get the greatest benefit from it. Strength training prior to netball training has the

potential to increase the activation of the muscles in the key areas of the body to that

will enable to you to land, change direction, and jump more effectively.

Option 2: Last training session of the day or on none netball days

Every type of training “switches on” a pathway in the body to create an adaptation.

The longer that pathway remains open and un-interrupted by another type of training

session potentially increases the benefit you gain from that session.

If you’re organised you can be smart about maximising your adaptations! Don’t worry

if this gets confusing- just make sure you’re strength training twice per week.

Figure 3. Athlete demonstrating

the side squat exercise

Examples

Option 1: Strength training at 5pm followed by netball training at 7pm means that the

pathway for adaptation for strength training only remains fully open for 2 hours due to the

fact that netball training sends a different message to the body.

Option 2: Strength training at 7pm followed by no training until netball training at 7pm the

following day means that the pathway for adaptation remains fully open for 24 hours before

another message is sent to the body

STRENGTH & POWER

Power Training Pointers (Effective Jumping and Landing Activities)

Effective power training involves a high degree of skill, and powerful athletes are very

skilled at producing and absorbing force quickly. It is very important therefore that

your technical execution of jumping and landing activities are of a high standard.

Below are some examples of what to do and what not to do when completing jump

(power) work:

Jumping & Landing: What To Do

− Good take off position for jumping or single leg hopping/ jumping:

• Weight through flat of feet • Hips and knees flexed • Hips, knees, and ankles all in a

straight line when viewed from the front.

− Good aerial position for jumping:

• Straight body • Hips, and knees extended

(straight) • Toes pulled up

Jumping & Landing: What not to do

Piking- hips don’t fully extend and which doesn’t allow for full power potential of the

lower body

Toes pointed- too much reliance on the lower leg

(calf) which does not allow for full utilisation of

the upper leg and hip muscles

Hyperextension of the back causing excessive stress on the

spine partly due to poor activation of the abdominals. Lack of contribution from the

hips

Take-off and Landing: What Not To Do

Athlete has moved too far forward onto the toes and

will therefore put more stress upon at risk areas such as the ankle, knee,

and spine.

Medial (inward) tracking of the knees reduces the contribution n of powerful muscles around the hip and knee. This position will also place excess

stress on the knee and ankle joints.

Rotation of the hips/sitting to one side. Increases

the pressure put through one side of the body when

landing and reduces power potential on take-

off.

SPEED & CONDITIONING

Speed and change of direction speed (agility) sessions look to improve your on court

movement skills. Speed sessions may involve improving your speed off the mark, your

ability to decelerate, footwork patterns, or change direction to get free.

It is important that quality of execution is your main aim during speed and change of

direction speed sessions. The primary goal of this kind of training is to make you move more

efficiently to and improve how much force (strength) you can put into the ground which will

reduce your risk of injury and allow you to outrun, and outlast your opponents.

How often? Speed and change of direction speed training should be performed 1-2 times

per week.

When? Speed sessions are best done on none netball session days or can be incorporated

into the start of a netball specific movement session.

Speed & change of direction technique pointers

Here Pamela Cookey is demonstrating change of direction off the right foot. The

following points are what you should focus on when completing speed and change of

direction sessions:

-Centre of mass (belly button area of the body) is placed far away from the base of support

(supporting right leg-) by challenging this relationship (making these two points as far away

as possible) you will be able to decelerate, change direction, and accelerate more efficiently.

-Head position- by turning the head and looking at where you want to go early will help

orientate your hips in the direction you wish to travel. This will improve how you are able to

change direction in small spaces, and how much effective force you are able to put into the

ground.

-Force production and posture- the athlete has worked hard to decelerate by placing a

large amount of force into the ground. Note the straight line between the right leg and torso.

It requires a large amount of force and intent to hold these postures in speed and change of

SPEED & CONDITIONING

direction speed scenarios. Your main focus in speed sessions should therefore be

effective postures and intent to put force into the ground!

CONDITIONING

Netball is primarily about short bursts of multi directional and aerial movements. A team or

individual that possesses the ability to repeat these movements through the course of a

match or tournament will hold a physical advantage over their opponent.

Conditioning sessions look to develop your cardiovascular system (heart & lungs) and the

muscular system to a level where you can produce energy at a high rate repeatedly (repeat

sprints and change of direction) or sustain a lower rate of energy production for an extended

period (prevent decline in performance as a game continues) depending on the work: rest

ratio used.

Work-rest ratios of 1:1 to 1:2 are used to promote adaptations that sustain a steady rate of

energy production. This improves your ability to keep going at a relatively high work rate.

The content of these sessions may include having to cover a set distance in a set time

repeatedly.

Longer work-rest ratios are required to get the most out of sessions that focus on a high rate

of energy production. This improves your ability to repeatedly sprint and change direction.

It is important to include sessions geared towards rate of energy production (speed) and

sustaining energy production (endurance) as part of your program. A variety of methods

should be used including on court interval work, circuits, off-feet conditioning such as rowing,

cycling and pool work.

How often? Conditioning should be performed 2-3 times per week at this stage of your

development.

When? Ideally conditioning work is performed on days where you’re not completing any

strength work as these two types of training have the opposite effect of one another.

Conditioning can also be classified as another sport at this stage of your development.

Your conditioning program should be prescribed based on your current ability. After

you have undergone the bleep/ multi stage fitness test with your coach will select the

most appropriate conditioning sessions for you. This will be re-evaluated each time

you perform the bleep test.

STRENGTH & CONDITIONING PROGRAMME FOR SATELLITE AND COUNTY ACADEMY ATHLETES

Aims of Strength and Conditioning programme

1. Reduce injury risk

2. Prepare players for frequent high-intensity Netball training

3. Provide a positive experience of, and educate players on, Strength and Conditioning in netball

This Strength and Conditioning Programme is made up of three different types of session; Landing Skills & Warm Ups,

Strength & Power and Conditioning sessions. You will need to incorporate a mixture of these sessions into your weekly

timetable. Following on from your Netball Readiness Assessment with your coach, you will be told which level of the

Conditioning and Landing Skills sessions to complete.

The Strength and Conditioning session in My Game Plan will help you to understand the terminology used and provide an

explanation of why completing these exercises is so important.

If you are unsure of any exercises please refer to the picture explanations or ask your coach for help.

Netball Readiness Assessment

This assessment gives an idea of your physical readiness to partake in high-level netball (see additional document for

assessment protocols).

Assessment Tools:

- Overhead and single leg squats

- Hop and Stop test

- Bleep test

Your performance on the below assessments dictates which programmes you will follow on the subsequent pages (please see table below).

Bleep Test Level

C

ond

itio

nin

g

Pro

gra

mm

e

FMS Score

Ho

p &

Sto

p S

co

re

L

an

din

g S

kill

s

Pro

gra

mm

e

<7 = 1 1 + <85% = 1

8 = 2 2 + 85-89% = 2

9 = 3 3 + 90-94% = 3

10 = 4 3 + >95% = 4

LANDING & WARM-

UPS

Perform the activation exercises

followed by either Level 1, 2 or 3

landing skills programme. Perform this

session 4 times a week including

using it as a warm-up before a court

session.

Week 1

Week 2

Week 3

Week 4

Sets

R

eps

Tem

po

R

est

Max R

eps

Load

Sets

R

eps

Tem

po

R

est

Max R

eps

Load

Sets

R

eps

Tem

po

R

est

Max R

eps

Load

Sets

R

eps

Tem

po

R

est

Max R

eps

Load

Activation

Bent knee lift (each leg) SUPINE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Clams (each leg) SIDE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Straight leg lift (eachleg) SUPINE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Straight leg lift (each leg) SIDE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Hip extension (each leg) PRONE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Glute bridge SUPINE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Elbow raise with scap squeeze PRONE 1 8 - bw 1 8 - bw 2 8 - bw 2 8 - bw

Level 1 Landing Skills

SL Balance (each leg) 1 30s 1 30s 1 45s 1 45s

Arabesque (each leg) 1 8 1 8 2 8 2 8

Jump squat 2 5 60s bw 1 10 bw 2 6 60s bw 1 12 bw

Leap & hold (each leg) 2 5 60s bw 1 10 bw 2 6 60s bw 1 12 bw

Hop & hold into skater squat (each leg) 2 5 60s bw 1 10 bw 2 6 60s bw 1 12 bw

Broad Jump (max distance) 1 10

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Lateral hop with 90 deg hold on last (each leg)

1 10

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Level 2 Landing Skills

SL Balance (each leg) 1 60s

1 60s

2 30s

2 30s

Arabesque (each leg) 2 8

2 8

2 10

2 10

Jump squat 3 5

60s

bw 2 10

60s

bw 3 6

60s

bw 3 6

60s

bw

Leap & hold (each leg)

2

5

60s

bw

1

10

bw

2

6

60s

bw

1

12

bw

Hop & hold (each leg) 2 5

60s

bw 1 10

bw 2 6

60s

bw 1 12

bw

Lateral jump to single leg land 1 10

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Lateral step off bench into Hop & Stick (each leg)

2 5

60s

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Lateral hop x3 & stick (each leg) 2 5

60s

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Level 3 Landing Skills

SL Balance (each leg) - eyes closed 2 30s 1 60s 1 60s 2 30s

SL Squat (each leg) 2 12 2 12 2 12 2 12

Jump squat 3 5

60s

bw 2 10

60s

bw 3 6

60s

bw 3 6

60s

bw

Leap & hold (each leg) 2 5

60s

bw 1 10

bw 2 6

60s

bw 1 12

bw

Hop & hold (each leg) 2 5

60s

bw 1 10

bw 2 6

60s

bw 1 12

bw

Jump squat 90 degrees rotation 1 10

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Single Leg Drop to Leap out (each leg) 2 5

60s

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Forward Backward Hop 90 degrees (each leg)

2 5

60s

bw 1 10

bw 2 10

60s

bw 2 10

60s

bw

Level 4 Landing Skills

SL Balance (each leg) + throwing task 2 30s 1 60s 1 60s 2 30s

SL Squat (each leg) 2 12

2 12

2 12

2 12

Jump squat 3 5

60s

bw 2 10

60s

bw 3 6

60s

bw 3 6

60s

bw

Froward Leap & diagonal stick (each leg)

2 5

60s

bw 1 10

bw 2 6

60s

bw 1 12

bw

1 Back 2 Forward Hop & hold (each leg) 2 5

60s

bw 1 10

bw 2 6

60s

bw 1 12

bw

Jump squat 180 - 360 degrees rotation 1 10 bw 1 10 bw 2 10 60s bw 2 10 60s bw

Lateral leap & hold (each leg) 2 5 60s bw 1 10 bw 2 10 60s bw 2 10 60s bw

180 deg jump to Single Leg Landing 2 5 60s bw 1 10 bw 2 10 60s bw 2 10 60s bw

warm-up = activation & landing skills

tempo = e.g. 1 lift, 2 hold, 4 lower

rest = seconds between sets

Video Link to Landing Skills

County Academy

Strength & Power

Sessions (3 months)

Week 1/2 Week 3/4 Week 5/6 Week 7/8

S

ets

Reps

T

em

po

R

est

Max R

eps

Load

S

ets

R

eps

T

em

po

R

est

Max R

eps

Load

S

ets

R

eps

T

em

po

R

est

Max R

eps

Load

S

ets

R

eps

T

em

po

R

est

Max R

eps

Load

1. Activation

Bent knee lift (each leg) SUPINE 1 8 124 - bw 1 8 124 - bw 2 8 124 - bw 2 8 124 - bw

Clams (each leg) SIDE 1 8 124 - bw 1 8 124 - bw 2 8 124 - bw 2 8 124 - bw

SL Balance 2 30s

Straight leg lift (eachleg) SUPINE 1 8 124 - bw 1 8 124 - bw 2 8 124 - bw 2 8 124 - bw

Straight leg lift (each leg) SIDE 1 8 124 - bw 1 8 124 - bw 2 8 124 - bw 2 8 124 - bw

Elbow raise with scap squeeze PRONE

1 8 124 - bw 1 8 124 - bw 2 8 124 - bw 2 8 124 - bw

Local Muscular Endurance

SL Calf Raise 2 15 60 3 15 60 4 15 60 4 20 60

SL Supported Squat 2 15 60 3 15 60 4 15 60 4 20 60

Side squat 2 15 60 3 15 60 4 15 60 4 20 60

Partner resisted Hamstring Curl 2 15 60 3 15 60 4 15 60 4 20 60

Arabesque Shoulder Shapes 2 15 60 3 15 60 4 15 60 4 20 60

Duck Walks

2 6 60 3 15 60 4 15 60 4 20 60

Walking Lunge with A-Hold 2 15es 60 3 15 60 4 15 60 4 20 60

warm-up = activation & landing skills

tempo = e.g. 1 lift, 2 hold, 4 lower

rest = seconds between sets

bw = bodyweight

Video link to Activation Drills

Video link to Local Muscular Endurance

COUNTY ACADEMY CONDITIONING SESSIONS These sessions will improve your general conditioning and enable to recover more quickly between high intensity efforts.

Your choice: preferably on feet (sports hall, track, field, pavement) but if injured adapt to gym equipment to reduce impact or be totally off-feet e.g. treadmill, cross-trainer, bike, rower.

Perform two conditioning sessions (minimum) in a week in addition to your netball sessions - rotate so you include all of them - do NOT stick with the same one throughout.

Always warm up first (activation & landing skills & a few progressive sprints)

Finish with a cool-down & stretch

Level 2: Sprints 1:4 (Track/Field/Netball Court) x 1/week

Weeks 1 to 4 5 to 8 9 to 12 13 to 16

20m (3-4s, 16s recovery) 12 10 9 8

40m (6-8s, 32s recovery) 10 8 7 6

60m (8.5-12s, 48s recovery) 6 6 5 4

80m (11.5-16s, 64s recovery) 4 4 3 3

100m (14-20s, 80s recovery) 3 3 2 2

Total metres 1620 1500 1200 1080

(Approximate 1/3 netball court = 10 metres - this will add a little to the time taken due to the turns involved). As reps and total distance go down across the weeks, increase speed.

Level 3: Doom Runs (Netball Court) x 1/week

1

2

3

4

2 sets 240s between sets

Reps Rec over

y

Total Distance R ep s

Reco very

Total Distan

ce

Re ps

Reco very

Total Distance

Reps Re cov ery

Total Distance

4 120

s 1440 5 120s 1800 6 120s 2160 7

120 s

2520

1 rep = approx 180m: SPRINT from goal line to top of circle & back, then to 1st transverse line & back, centre circle & back, 2nd transverse line & back, top of other circle & back, to end goal line & WALK back … ensure full recovery time is taken (120s between reps & 240s between sets)

Level 1: Speed Intervals x 1/week

weeks 1 - 4 weeks 4 - 8 weeks 9 - 12 weeks 13 - 16

30 / 30 Rep

s Sets Recovery Reps Sets Recovery

Re ps

Sets Recov

ery Re ps

Sets Recovery

30s max speed 100% followed by 30s @ 50%

6mi ns

2

120s

6mins

3

120s 6 mi ns

4

120s 6 mi ns

5

120s

Level 2: Shuttles x 1/week

weeks 1 - 4 weeks 4 - 8 weeks 9 - 12 weeks 13 - 16

30 / 30 Rep

s Sets Recovery Reps Sets Recovery

Re ps

Sets Recov

ery Re ps

Sets Recovery

3 different distances in one session: at each work for 30secs at max speed with 30s walk recovery 15m (1/2 court) 6 - 120s 8 - 120s 10 - 120s 10 - 120s

10m (1/3 court) 6 - 120s 8 - 120s 10 - 120s 10 - 120s

5m (transverse line to centre circle)

6 - 120s 8 - 120s 10 - 120s 10 - 120s

Level 1: Intervals x 1/week

4 & 3 Rep

s

4mins @ 90% followed by 3mins @ 70%

4

Level 4: Positional Endurance x 1/wk

Distance 1/3r ds

Reps x Sets

Work:Rest Ratio e.g. Recovery between

sets Total distance

GS / GK 200m 20 6 x 3 1 2 40secs to cover distance : 80secs rest

360secs 3600m

GA / WA / WD / GD

300m 30 6 x 3 1 2 60secs to cover distance : 120secs rest

360secs 5400m

C 400m 40 6 x 3 1 0.6 80secs to cover distance : 134secs rest

360secs 7200m

Cool-down 1: 11 4 5

run court lengths at 11secs per length

5mins

stretch 5mins

Cool-down 2: 5 4 3

Run 5 court lengths

Jog 4 court lengths

Walk 3 court lengths and perform a different stretch at each transverse line.

SATELLITE AND COUNTY ACADEMY STRENGTH AND CONDITIONING GUIDELINES

Netball Readiness Assessment (NRA)

Netball is a physically demanding sport at every level of the game. To participate in high-level Netball you will need to be able to

tolerate a high impact, high training volume programme without getting injured. The NRA assesses your ability to deal with these high

loads.

Landing Skills/Warm-Up

Landing skills are an integral part of any Netball session. Landing skills reduce your chance of injury as well as improve your

movement on-court. Before every session you should complete at least 10 minutes of landing skills as part of a 20 minute warm-up.

You stretch and roll your tight areas, complete the activation and the landing skills programme dictated by your NRA score. Once you

have completed both of these your coach will lead you through some Netball specific warm-up activities.

Prehab

Prehab is another way to reduce the chance of injury by working on the areas we know are prone to injury when playing Netball.

Some of these exercises can be used as part of your warm-up. In general you should be completing prehab sessions on most days.

Local Muscular Endurance

These sessions prepare specific muscle for the demands of Netball and for more demanding resistance training later on.

Conditioning

As a Netballer you will get your aerobic fitness from Netball training. Netball is a high-intensity repeated effort sport. As such you

need perform explosive movements with limited recovery. The conditioning programme will provide you with the general physiological

adaptations to do this.

NETBALL READINESS ASSESSMENT - FMS AND HOP & STOP TEST TRAINING

July 2013

The purpose of the process outlined within this document is to improve the level of physical preparedness of Netball players entering

Performance Programmes.

Equipment required:

2 x Yellow pages (or similar)/

2 x packet A4 paper

Tape Measure

Camera/Video Camera

Protocols:

Modified FMS (Testing to be performed barefoot)

Overhead squat

Participants are required to stand upright with arms straight above their head at 45°

Participants are instructed to squat as low as possible keeping their arms overhead and heels on the ground.

If participant is unable to perform the movement adequately, a ~5cm block is placed under the heels and the movement is performed

again.

The lowest score recorded

Single Leg Squat

Participants are required to stand on one leg with arms straight out in front of them parallel to the floor.

Participants are instructed to squat as low as possible on their standing leg with arms at parallel and heel on the ground

If participant is unable to perform the movement adequately, a ~5cm block is placed under the heel and the movement is performed again.

Hop & Stop Test

Ascertain the height of the participant either using a tape measure or stadiometer

Standard start position - Participants should be positioned with their toe at the base of the measuring tape with hand on hips and the

opposite leg in the air at a hip angle of 90° (top of thigh parallel with floor)

If three good hops/leaps are not achieved within 5 attempts a 90s rest should be taken

Hop for distance (Force Production)

Landing during this part of the test is not the priority, once the leg being tested has contacted the floor the other leg can be placed on

the floor to prevent falling

One practice hop is permitted. After the practice hop is completed three maximal hops are performed.

Measurement is taken from the toe. Carry out the same procedure on the other leg.

Hands must stay on hips and there must be minimal back swing from the non-standing leg.

If these criteria are not met the attempt is void.

Maximal Controlled Leap (Force Absorption)

During this part of the test landing is the critical factor.

Participants have one second to come to a complete stop after landing. If this criteria is not met the attempt is void

Participants are instructed to leap onto the opposite foot.

Ensure participants do not to simply extend their lead leg, but to maintain the flexed knee/hip position throughout the take-off phase,

extending their lead leg only for landing.

Hands must stay on hips and there must be minimal back swing from the non-standing leg

Modified FMS Scoring Criteria

Exercise 3 2 1 0

Oh Upper Torso parallel with As 3 but with raised Upper torso and tibia Any pain associated Squat tibia heel not aligned with test movement

Femur below parallel Knees not aligned with Knees aligned over feet feet Arms in-line/behind ears Lumbar flexion noted

SL Upper Torso parallel with As 3 but with raised Upper torso and tibia Any pain associated Squat tibia heel not aligned with test movement

Femur below parallel Knees not aligned with Knees aligned over feet feet Arms parallel with the Lumbar flexion noted floor

England Excel: Entry Level Screening Raw Data Sheet

England

netball

Name Height (CM) Test Raw Score

Overhead Squat L

Single Leg Squat R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat

R

Overhead Squat

L Single Leg Squat.

Overhead Squat

L Single Leg Squat

R

*For single legsquat the lowest raw score is given as the final score

r

0-- gland

\E tball

L Hop R Hop L Leap R Leap

Final Score Total FMS 1 2 3 1 2 3 1 2 3 1 2 3