NETBALL OFF SEASON PROGRAM: Phase 1
Centurion Athletic Performance
At CAP, we are committed to revolutionizing athletic training through professional, innovative, and creative experiences designed specifically for athletes dedicated to reaching their peak performance. Our mission is clear: to provide unparalleled training that aligns with the unique strengths and developmental needs of each athlete.
Understanding that every athletic journey is personalized, our training programs are meticulously crafted based on thorough individual assessments and goals. We prioritize optimizing body mechanics and enhancing movement efficiency—not just as a means to elevate athletic skill but as a foundation for comprehensive development. Our team of high-performance trainers specializes in refining how athletes run, jump, land, throw, and engage in various movements. This approach not only fosters greater athleticism but also streamlines the training process for coaches, allowing them to focus more intently on sport-specific skills.
Drawing from years of experience and continuous research, our methodology integrates insights from multi-disciplinary experts, including running coaches and lifting professionals. This collaboration empowers us to design the most effective training regimens for athletes competing across a wide spectrum of sports.
Our flagship 6-day/week program builds on nearly eight years of successful Netball Off Season camps. This comprehensive regimen emphasizes foundational movement patterns—footwork, agility, vertical leap, and speed drills. In addition, we've incorporated diverse conditioning exercises to boost overall fitness levels in preparation for your competitive season. Recognizing the importance of recovery, we also include dedicated rehab days, ensuring that your body remains strong and healthy throughout the six-week training cycle.
To further enhance your experience, our program features demo videos and detailed explanations of exercises and accessory sessions aimed at improving strength and mobility. Whether you prefer working out at home or at your local gym, our accessible format makes it easy to stay on track with your training.
PLEASE NOTE THAT THE COSTS BELOW IS IN $USD AND WILL BE CONVERTED TO $NZD WHEN PURCHASED.
A
FOAM ROLL IT BANDS
2 x 1:00
B
BACK FOAM ROLLING
2 x 1:00
C
Foam Rolling (calves)
2 x 1:00
D
GLUTES FOAM ROLLING
2 x 1:00
A
Wall Hip Push Out
1 x 12
B
(miniband) Crab Walk
1 x 10
C
Icky Shuffle Drill
4 x 4
D
One leg Jab Into Icky Shuffle
4 x 4
E
Reverse Icky Shuffle Drive
4 x 4
F
Single arm wall dribble
4 x 15
G
(Passing Drill) Half Around The World Wall Dribbling
4 x 15
H
Pass Catch Full Turn
4 x 8
I
Bounce pass to full turn
4 x 8
J
Level 13/14: Yoyo Court Conditioning
2 x 12
A
RUSSIAN TWISTS
2 x 10
B
SWISSBALL LEG RAISES
3 x 10
C
PLANK VARIATION
3 x 60
A
Miniband L Active
2 x 15
B
Wall Hip Push Out
2 x 15
C1
Goblet Squat
C2
POWER Squat Jumps
D1
Step-Ups KNEE DRIVE
4 x 6
D2
Box Plyo March
4 x 5
E1
Pogo Resistance Band
4 x 6
E2
Single leg DB Calf Raises
4 x 8
F1
Weighted Butterfly hip thrusters
4 x 8
F2
POWER BROAD JUMP
4 x 5
A
3KM DURATION RUN
A
Hip Wall Stretch
1 x 120
B
Single Leg Hip Lift Mobility
2 x 12
C
Weighted TiB Raise
2 x 12
D
Banded Tibs Ankle Flutters
2 x 12
E
Big Toe Strengthening Exercises
3 x 35
F
Pressure Point Myfascial Release Rolling Arch
3 x 35
A
FOAM ROLL IT BANDS
2 x 1:00
B
BACK FOAM ROLLING
2 x 1:00
C
Foam Rolling (calves)
2 x 1:00
D
GLUTES FOAM ROLLING
2 x 1:00
A
Incline Miniband Hip Drive
1 x 10
B
Decline Miniband Hip Drive
1 x 10
C
Miniband L Active
1 x 10
D
Pivot Line Drill
4 x 25 @ 45
E
Sing Leg Line Drill
4 x 15
F
Med Ball Lateral Bound - Continuous
4 x 10
G
Single Hurdle Cross Over
4 x 10
H
Grid Plyo Lateral Bound
4 x 10
I
TREADMILL PYRAMID CONDITIONING
8 x 8
J
Resistance Give And Go
4 x 5
K
RESISTANCE GIVE AND GO REFFED
4 x 5
A
Crossover Bounce Pass
4 x 25
B
Fake Into Cross The Body
4 x 25
C
Cross Over Into Chest Pass
4 x 25
D
Bounce pass to full turn
4 x 25
E
Pass Catch Full Turn
4 x 25
F
Level Of Variation Passing
4 x 15
A
Wall Hip Push Out
1 x 10
B
Decline Miniband Hip Drive
1 x 10
C
Incline Miniband Hip Drive
1 x 10
D
Goblet Squat
4 x 10
E
Bulgarian Weighted Lunges
4 x 10
F
Single leg DB Calf Raises
3 x 10
G
Half Kneeling Single Arm Hammer Press
4 x 10
H
Inverted Row
4 x 10
I
Bench Dips
4 x 10
A
BIKE CONDITIONING (30min)
1 x 0:30
B
ROWING CONDITIONING (20min)
1 x 0:20
C
Kettlebell core rotational
3 x 10
D
4-Way Dead Bug
3 x 10
E
Jack Knife
3 x 10
F
BOSU Plank
3 x 1:00
G
Foam Roll IT Bands
2 x 2:00
H
Foam Rolling (calves)
2 x 2:00
I
Foam Rolling (glutes)
2 x 2:00
J
Thoracic Extension on Foam Roller
2 x 2:00
K
Foam Rolling (Quads )
2 x 2:00
At CAP, we are dedicated to helping you elevate your performance and achieve your athletic aspirations. Join us today!
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