Notify coaches of sickness or absence for both training and game at the earliest possible time
Practice your skills
Perform some of the drills listed below
At home shooting program Solo Shooting Drill This netball shooting drill, which focuses on technique, can be completed with only one shooter, one ball and a netball post. While lining up with the post, a player should stand feet shoulder width apart while holding the ball predominately with the shooting hand and supporting it with the second, balancing hand. With arms stretched upward and elbows touching the ears, the player’s arms should bend at the elbow behind the head and shoot. You can repeat this drill from all angels of the court.
Partner Shooting: 10 Shots This drill can be performed with two players, one ball, one post and 10 cones. Each cone should be lined up at various points, and the player who is shooting should be timed to see how long it takes to make a shot from each one. The feeder will rebound the ball each time the shooter attempts a basket, and the shooter can only move on once a shot is made from the given position.
Partner Shooting: Shooting and Cardio Training Again, this drill has two players (a shooter and retriever), and is specifically aimed at practicing shooting accuracy while testing endurance. The rebounder will place the ball anywhere around the semi circle, and the shooter will sprint from the ball to the sideline then back. When returning to the ball, the shooter will attempt a basket. After taking the shot, they will run back to the sideline and repeat the drill over while the rebounder places the ball in another spot on the semicircle until 10 baskets are made. (http://www.topnetballdrills.com/netball-shooting-drills/) At home defence practice Improve your agility
Place markers on the ground (i.e. items from the house or witches hats) and run between; when doing this practice changing directions as if you were dodging players on the court.
If you have enough room in your yard, practice your sprints between a distance of approx. 10-20 metres (30-65 feet), time yourself to do a set (run to the marker and back) and see if you can reduce your time.
Regularly practice your vertical leap by jumping up along side a wall and aiming to tap a mark on the wall. See if you can get it higher each week.
Improve your endurance Go for a walk, a jog, a bike ride or a swim 2-3 times per week. Regular cardio exercises like these will help boost your on-court stamina and endurance. (http://www.uscorenetball.com/blogs/netball/18372075-netball-drills-and-training-to-try-at-home)
Improve your vertical leap As a defender, a fundamental skill is the ability to jump high. Without the assistance of another player to lift you up, you can ensure maximum height in your standing jumps by practising the following:
Start with both arms overhead and your feet just shy of hip-width apart.
Using your upper-body strength, throw your arms down by your side as fast as you can to descend into a fast half-squat then immediately recoil upwards. The faster your descent and recoil, the higher you will be able to jump. Keep your back as straight as possible during this process.
On the way back up, extend your dominant arm from a retracted position to ensure it is fully extended at the time you reach your maximum height.
At home ball skills With chalk, mark a spot on an outside wall and throw the netball, as hard as you can against the wall and try to catch it. Repeat this at different distances away from the wall. As accuracy improves, try throwing lobs and bounce passes against the wall aimed at the same spot. Be sure to practice all wall passes with your non-dominant hand as well to help build up your strength equally across your upper body. (http://www.uscorenetball.com/blogs/netball/18372075-netball-drills-and-training-to-try-at-home)