Bathurst Strength & Conditioning
This 8-week preseason netball program is designed to develop stronger, more powerful, and injury-resilient athletes. Delivered across three training days per week, the program focuses on strength development, power production, movement efficiency, and injury prevention to prepare athletes for the demands of the netball season.
Features1 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
Warm up: Lizard Rotation x10 Downdog Seal x10 Ironcross x10 Bodyweight Squats x10
B1
Back Squat
5 x 10
B2
B-Stance DBL DB RDL
5 x 10
B3
BW Shoulder Taps
5 x 10
C1
Box Jumps
5 x 10
C2
Banded Glute Bridge
5 x 10
C3
Wall Tibialis Anterior Raise
5 x 10
Movement Prep
A
Warm up: Cat/Cow x10 Lizard Rotation x10 Downdog Seal x10 Scorpions x10
B1
Barbell Bench Press
5 x 10
B2
Lat Pull Down
5 x 10
B3
Cable Machine Glute Kick Back
5 x 10
C1
Lateral Banded Walks
5 x 10
C2
Lateral Bound
5 x 10
C3
Plate Calf Raises
5 x 12
Movement Prep
A
Warm up: Lizard Rotation x10 Downdog Seal x10 Ironcross x10 Glute Bridges x10
B1
Bulgarian Split Squat
5 x 10
B2
1/2 Kneeling Shoulder Press
5 x 10
B3
Plank Pull Through
5 x 10
C1
Cossack Squat
5 x 5
C2
Elevated Pigeon
5 x 5
C3
Ankle Stretch
5 x 5
