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As featured at FILEX 2011

Sport specific training - NETBALL

Alison Armstrong Sports Development Manager and Netball South Regional Competitions Chair, trialled the multi functional T-Bow with an under 15 regional squad at the East Grinstead Sports centre.

Core strength, balance and speed are key factors in a netball team and one of the ways to increase your core strength and balance in any ball player to perform the basic skills in an unbalanced environment.

To kick the session off we used the t-bow as base for a number of aerobic moves to music to get the group fully warmed up, this not only warmed them up but got them used to using the t-bow and demonstrated the many functions of the T-bow.

The regional squad performed a number of drills to work on
• Shooting Skills
• Passing skills
• Balance (defence and attack)
• Speed

The object being to keep drills varied but working in the same area to make it fun and mentally stimulating.

Passing, working on balance and core strength: Solo or tandem work cross on longitudinal balance.

Pass variation and defence: The defender is given a slight height advantage; but passing must be worked on not only over , but round and under the defender. Stretching to pass or receive the ball while balancing really works the core muscles.

This shows the balance of the player receiving the ball and how she uses her body and core muscles to ensure she does not fall forward or backwards.

Shooting skills: Use your walls to practice your shooting technique and work the t-bow length and cross ways to improve your balance and core stability. Stand a defender on a static T-bow to create additional height and encourage the shooter to lift the ball higher and over the defender.

We ended the session with passing and speed work with an individual set to race round the group to see if the group could pass the ball down the line faster than the runner. By changing the angle and distance of the pass we worked our middle body and core stability as well as working on our passing techniques. The three second rule is challenged in this to ensure receiving and passing is quick and focused. The player running against the clock then incorporates aerobic exercise into the drill.

The T-Bow offers unique points for any sports centre:
1. It covers a vast array of other equipment and offers a challenge for every person, instead of carrying many pieces of equipment you only need to have one single item.
2. It is tough and can be used on indoor surfaces and outdoor surfaces.
3. It stacks in a single pile that can be easily transported or stored in little space.