This will be updated every now and again with something new for you to try or practise.....
Please look at the players in this clip..... Notice where they hold the ball, their channels down court, how strong they are, how fast they are...... http://www.youtube.com/watch?v=bxSeJas0c1w
Sports Nutrition What you eat and drink can directly affect your performance on the netball court, so it is really important for you to take on the correct nutrition at the correct times in order to perform at your optimal level.
The number of calories you need to consume a day in order to survive is known as your Basal Metabolic Rate (BMR) and this can be calculated really simply using the following website - http://www.bmrcalculator.org/. This will give you the total number of calories you need to just lay in bed all day, it will also give the total you need for different activity levels, so you can work out on a daily basis what you need to consume, depending on how much exercise you are planning to do.
On average females aged 10-14 should be consuming a minimum of 1,845 calories a day and girls aged 15-18 should be consuming at least 2110 calories a day. These are average amounts, not for girls who exercise as much as you lot do….. If you’re not eating these minimal amounts, you will not be performing at your best, which isn’t good for you, your team, the club and me!!
Being hydrated is really important so you must make sure you drink at least 8 glasses of water a day when not exercising, and you need to drink even more fluids when you are exercising.
As a sportswoman carbohydrates are essential to your diet as these provide your body with energy in order to perform at your best. Good sources of carbohydrates are pasta, rice, potatoes and bread. In order to repair muscles and tissues which have been damaged, protein is really important. This can be found in meats, fish and eggs. Fruit and vegetables contain lots of important vitamins and minerals and these are equally important to ensure you are at your best.
A balanced diet should contain: 33% Fruit and Veg, 33% Carbs ([pasta, bread, rice, cereals, potatoes), 15% dairy products (milk, cheese, yogurt), 12% meat and fish and 7% Fatty and sugary foods.
When you have training or a match, you should try and consume a meal high in carbohydrates 2-3 hours before the start. For after school training and matches, you should have a high carbohydrate lunch with some snacks before playing (e.g. banana, jaffa cakes, cereal bar). If you have an evening match, try and have a small meal around 2 hours before playing, such as pasta pot, a sandwich or bowl of cereals, and then have a small balanced meal containing meat, carbohydrates and vegetables afterwards to replace and restore your energy levels.
I am more than happy to create food plans and assist with your nutrition if you want me to help… Just ask!!