EAPI

Question 1

Skill - Strength

Answer 1

good height and accuracy especially in long balls

Question 2

Skill - Weakness

Answer 2

defending and marking the oppositions centre

Question 3

Fitness Component - Strength

Answer 3

her speed when sprinting to get into free spaces

Question 4

Fitness Component - Weakness

Answer 4

the performer lacked power in her legs when jumping to intercept a ball.

Question 5

Tactic - Strength

Answer 5

her marking in set pieces around the D

Question 6

Tactic - Weakness

Answer 6

she was zonal-marking

Question 7

Biggest Weakness

Answer 7

the biggest weakness for the netball was her power, particularly in her legs.

Question 8

Training Programme

Answer 8

8 week mesocycle 4 2-week microcycle
By the end of the 8 week training programme, I want the performer to be
achieving an interception success rate of 40% or more in each game.
S-We are only trying to improve successful interceptions
M-Count the total interceptions attempted and successful intercepting where she won the ball
A-The goal of improving to 40% should be achievable
R-For her club level she should be able to achieve this
T-She should aim to achieve this goal in the 8-week mesocycle

Question 9

Microcycle 1

Answer 9

Technique in jumping

Question 10

Microcycle 2

Answer 10

Force generated in legs

Question 11

Microcycle 3

Answer 11

Preparation for takeoff

Question 12

Microcycle 4

Answer 12

Execution of jump

Question 13

Fitness Sessions

Answer 13

1.5 hour long once a week
Weight training - to improve leg power as well as lower body strength
Week 1:
We will do weighted exercises such as:
Deadlifts-Do 8 reps and 3 sets to maximise your effort. Use 80% of your maximal strength. Start with 50kg
Rear Foot Elevated Split Squat-Do 10 reps and 3 sets for each leg. Rotate legs. Hold a 5kg dumbell
Week 2(Progressive):
Deadlifts-Increase weights on lifts by 10kg each week
Rear Foot Elevated Split Squat-Increase dumb bell weight by 5kg each week.

Question 14

Warm Ups

Answer 14

For a pulse raiser have them run 2 laps around the netball court and a fast jog. Have them do high knees to the end of the court and back. This is to increase blood flow and oxygen to the muscles. Also to decrease the risk of injury. Then for dynamic stretching do knee lunges to the end of the court and squats. This is to increase range of motion and stretch of the antagonist muscles

Question 15

Cool Down

Answer 15

Do a light jog and do a dynamic hamstring stretch to slowly decrease heart rate and reduce lactic acid buildup in the muscles, reducing the chance of DOMS and muscle cramps.

Question 16

Diet

Answer 16

A centre would predominantly use their aerobic system throughout the match and their ATP-PC system so they would need to eat a diet high in carbohydrates, particularly complex carbs like rice and pasta. They should do glycogen loading to maximise stores of glycogen in their muscles and liver. This will allow them to release energy slowly throughout the game and to reduce fatigue.

Question 17

Supplements

Answer 17

Make sure to stay hydrated to regulate body temperature throughout the game. May cause muscle cramps. Take nitrate to dilate blood vessels and increase oxygen supply to the muscles, beneficial to endurance runners as it delays fatigue. Headaches and dizziness.