Kickstart your Netball
WP Performance
6-Week Netball Strength & Conditioning Programme
(Includes 2 weeks of testing)
Kickstart Your Netball is a 6-week strength and conditioning programme designed specifically for netball players who want to train with confidence and see real, measurable progress in the gym. If you feel unsure about how to train, overwhelmed by conflicting advice, or struggle to fit effective training into a busy schedule, this programme removes the guesswork and gives you a clear structure to follow. It is beginner-friendly, netball-specific, and designed to improve performance on court while fitting around your lifestyle.
What You’ll Improve Over the 6 weeks, you will build strength that directly carries over to your netball performance, develop speed, power, and overall athleticism, and learn how to train effectively with purpose rather than guessing what to do. You will also track your progress through structured testing so you can clearly see your improvements.
How It Works The programme begins with a testing week where we assess your current level and establish a baseline. This is followed by a focused 4-week training block designed to progressively develop key physical qualities needed for netball performance. The final week is a retesting phase where you will repeat key assessments so you can clearly see how far you have come and understand your development.
Coaching Support Throughout the entire programme, you will have full access to Milly & Harry for ongoing support. You can ask questions at any time, send training videos for technique feedback, and receive guidance to ensure you are training at the right level for you. The more you engage with the coaching support, the more value and progress you will get from the programme.
Who It’s For This programme is ideal for netball players who want structure, accountability, and measurable results without needing prior gym experience. It is perfect for those looking to build confidence in the gym and improve performance on court or those who already train but want to take their training up a notch!
Train smarter, build confidence, and improve your performance on court.
- Please note if under the age of 18 we will need approval from a parent/guardian on using the app so please get in touch before purchasing!
A
CMJ Test
3 x 1
B
Drop Jump Test
3 x 1
C
Broad Jump Test
3 x 1
D
Back Squat
3 x 5 @ 0 kg
E
Seated Leg Curl
3 x 10
F1
Incline DB Bench Press
3 x 8
F2
Chest-Supported DB Row
3 x 8
G1
Seated Calf Isometric
3 x 4 @ 5
G2
Copenhagen Plank
3 x 30
A
MAS Time trial
@ 1200
A
Triple Hop & Stick Test
3 x 1
B1
Trap Bar Deadlift
3 x 5
B2
Repeated Vertical Jumps
3 x 6
C
Front Foot Elevated Split Squat
3 x 16
D1
Seated DB Press
D2
Lat Pulldown
3 x 10
A
Assault Bike/Cycle
6 x 3:00
Harry
Harry has a varied experience of coaching through working in professional and novice netball for 5 years with coaching experience with international players. Harry's speciality is attention to detail and ensuring his clients feel fully supported throughout their time training with him!
Mills
Mills has a wealth of experience of netball after playing since she was 10 years old, playing with Severn Stars, Saracen Mavericks and even gaining international experience! Her passion is helping those that want to take things to the next level while meeting them where they are at. A session with Mills is never boring!