Netball S&C Introduction Program

Fitness And Strength Training

Coach

Francis Sanderson

Want to up your game? Increase speed of movement around court, jump higher than your opponents and pass balls with speed? This program introduces you to training in the gym then transfer across to court with speed and change of direction sessions. Learn foundation movement patterns and slowly load them. This is a great introduction that can lead onto the full Netball S&C program.

$50

Get Netball S&C Introduction Program

Learn Foundation Movements

These movements are crucial to become faster and jump higher around the court.

Transfer Gym Power and Strength to Court

Dedicated speed and change of direction sessions that can be performed before or after Netball or as a stand alone session in it's own right. This is the missing link many trainers make and ensures all your hard work in the gym is realised on court

Features

Programming 3 days per week

2 Strength/Power gym session and 1 speed session. Realsitic for the working players with families

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Dedicated app with sessions easily laid out. All exercise videos and prescriptions.

Equipment

Required

A standard gym is required for this program

Sample Week

Week 1 of 6-week program

Sunday

Netball GPP Run

Prep

WUp Pre Run Foundations

SMR 30sec- Calves, Quads, Ball to hip (Optional if space and equipment) Mobility 10each- Leg Swings, Toe Touches, Kneeling Hip Stretch 15sec- Hip Flexor, Adductor Activation 30sec- Band Glute Flutters, Banded Walks (Side and Back)

Prep

Foundation Run Mech WUp

Walking Lunge x 10m Through the hamstrings x 10m Walking on Balls of Feet Fwd and Bwd x 10m Ankling Fwd and Bwd x 10m A Skip x 20m Skip for Height x 20m

Acceleration- Split Stance

2 x 10

Acceleration- Split Stance

4 x 10

Tuesday

Netball GPP Weights 1

Prep

WUp GPP Weights

SMR- Quads, Glutes, Lats Stretch- Hip Flexor, Pigeon Glutes, Lats, Mobility- Leg Swings, Kneeling Hip, Bow n Arrows Activate- SL Slide, Glute Bridge L2, Swan Dives

SA KB Squat to Overhead Press

1 x 20

Broad Jump to SL Land

1 x 16

Split Squat

4 x 10

Broad Jump

4 x 6

Single Arm Row

4 x 12

Leg Circles L1

4 x 0:30

DB Shoulder Press

4 x 10

Romanian Deadlift

4 x 12

Thursday

Netball GPP Weights 2

Prep

WUp GPP Weights

SMR- Quads, Glutes, Lats Stretch- Hip Flexor, Pigeon Glutes, Lats, Mobility- Leg Swings, Kneeling Hip, Bow n Arrows Activate- SL Slide, Glute Bridge L2, Swan Dives

SA KB Squat to Overhead Press

1 x 20

Hop to 2 Foot Land

1 x 16

Back Squat

4 x 10

Hop and Stick

4 x 6

DB Bench Press

4 x 10

B Stance Hip Thrust

4 x 12