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Social sports are not just about winning and losing. What is important is the physical, mental, social and emotional release that comes from regular physical activity. Social sports can be a lot of fun, but even the gentlest levels of participation can put a strain on an unprepared body.
No matter how fit you are for one activity, you are going to have to spend time training for social sports. If you don't, you will be stiff and sore for a couple of days after each game, or at least tired and washed out. Fitness is specific to the activities you use to get fit. If you already have aerobic or cardiovascular fitness, it will take you less time to adapt, but there is always a transition phase as your body gets used to the stresses and strains of the new activity.
Social sports fitness program
All sports require you to move quickly, so this program is based around running, or at least a combination of jogging and walking.
Preparation phase
Use these preparation activities before you play your game, as well as before your training.
Walk quickly for 2 minutes. As you walk, copy the arm actions of your sport. If you play touch, swing your arms as if passing a ball. If you will be playing netball, practice overhead passes, bounce passes and roundarm passes.
Take it up to a jogging pace for 2 more minutes, and move forwards, backwards and sideways as you jog. Keep the arm movements going.
Conditioning phase
You will need to train 2 to 3 times per week; try to leave at least one day between training sessions. This program is simple. It gradually progresses over the 12 weeks to increase the intensity (how hard you work), and the duration (how long you work).
WEEK 1: Jog/walk for 15 minutes, at a heart rate of 20 beats per 10 seconds (b/10 sec).
WEEK 2: Jog/walk for 15 minutes, at a heart rate of 20 beats per 10 seconds.
WEEK 3: Jog/walk for 20 minutes.
WEEK 4: Jog/walk for 20 minutes.
WEEK 5: Run/walk for 15 minutes. Push your heart rate up to 130 b/10 sec when you run, and let it come down to 110 b/10 sec when you walk. Try to run for at least half the time.
WEEK 6: Run/walk for 20 minutes.
WEEK 7: Run/jog for 20 minutes.
WEEK 8: Run/jog for 20 minutes. Try to increase the time you are running.
WEEK 9: Run/jog for 25 minutes.
WEEK 10: Run/jog for 25 minutes. Try to increase the time that you are running.
WEEK 11: Run/jog for 30 minutes.
WEEK 12: Run/jog for 30 minutes. Try to increase the time that you are running.
Recovery phase
Use these recovery activities after you have played your game, as well as after your training session.
Slow down to a walk. As you walk, swing your arms by your sides and across your body, keeping the elbows bent and loose.
Keep the walking going until you have stopped sweating, and your breathing, skin colour, blood pressure and heart rate are back to normal. This will take between 3 and 10 minutes, depending on how hard you stressed your body.
Stretch your calves, quadriceps, hamstrings and shoulders.
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