HOw can i build stamina and get fit?

Question

I really need to build stamina for netball. I run up and down the court for an hour and always get tired so I cont play porpley. What can I do to get fit and build my stamina.

Thanks in advance!

Answer 1

Practice what you play! If you play C then your work rest ratio is about 1:2, if it's GA/WA/WD/GD it's more like 1:3 and if you play GS/GK it's more like 1:4. So you need to do what is called fartlek training so you can train your ability to sprint and jog for the length of time you play (normally an hour) For a C you might sprint for 1x30sec and then rest (jog) 2x30sec, for a GA you might sprint 1x10sec and jog 3x10secs. Play around with the times but keep in mind the work rest ratios.

Doing things like lunges and vertical jumps will also help build up stamina in you legs so not only can you run for the whole game but jump, and change direction!

Answer 2

Eat all kinds of fruits, vegetables, nuts, seeds, grains, sea foods including sea vegetables, meats, complexed carbohydrates (eg. yam potatoes, coco, cassavas etc.)  Among the drink you have, include iris moss.  Have mostly natural drink - example vegetable drink, fruit drink, peanut drink etc.  Eat at least three times per day. Drink between 8 - 10 glasses of water each day.  Improve you elimination process by making sure your diet include enough fiber.  Raw cabbage is very effective.

Get at least 8 hours of sleep every night.

Answer 3

Run. I run anywhere between 5 miles and 11 miles a day, and I'm getting a lot stronger. Stretch and do curl-ups and push-ups before and after.