On April 3rd we had Tayla Williams come to Glandore to run fitness testing with the Netball class for The Coach project. Tayla is an Adelaide Thunderbirds player and has also worked for SCSA for the last couple of years. Tayla went through different training methods such as Fartlek.  

We did a 60 sec run, 10 sec sprint, 110 sec jog x 3 efforts and an 8 mins continuous jog with the aim being not to run too fast to maintain speed.  

Later, we did intervals of 15 sec on, 15 sec off x 8 efforts. 

For Plyometrics, we did double leg pogos x 6, broad jumps x 4, drop jump x 6, single leg hops for distance x 6. 2 sets each, 30 sec rest between each set. 1 min between exercises.  

For weight/resistance we did goblet squats x 10, push ups x 10, lunges x 8, tricep dips x 12, single leg calf raises x 12, front plank 30 sec with 1 min rest between sets.  

Last of all we did flexibility/mobility, which is a 30 sec stretch including, hamstring bend & straighten, laying torso rotation, neural back stretch (double legs straight), glute Stretch, cat cow, cat stretch with hands reaching out left and right.  

The purpose of Tayla Williams coming to Glandore to run this session with us was so we can learn about multiple training methods that we can use to help us know how to run fitness testing when it comes to a coaching a team. We will then use this for our project we are working on, ‘The Coach’.

Written by Alaina Victory