At CAP, we are committed to delivering professional, innovative, and performance-driven training experiences tailored to athletes preparing for the demands of their competitive season. Our pre-season programs are designed for athletes who are serious about elevating their game and entering the season physically prepared, confident, and resilient.

This 6-week pre-season training program is specifically catered to midcourt netballers, where the physical demands are relentless—high work rate, repeated accelerations and decelerations, sharp changes of direction, explosive take-offs, and sustained conditioning. We recognise that no two athletes move or perform the same, which is why this program is built around optimizing individual movement efficiency while developing the physical qualities required for elite midcourt performance.

Our approach prioritises body mechanics, movement quality, and efficiency as the foundation of performance. Athletes will develop how to move better before they move faster or harder. Under the guidance of our high-performance coaching team, athletes will refine key movement patterns including acceleration and deceleration mechanics, footwork, lateral movement, jumping and landing, and multi-directional change of direction, critical skills for midcourt dominance.

Drawing from years of experience and ongoing research, our methodology integrates best practice from strength and conditioning, running mechanics, and court-based performance training. This ensures athletes are not only physically stronger and faster, but also more efficient, durable, and prepared for the volume and intensity of the netball season ahead.

The program runs across 6 training days per week, progressing athletes through structured blocks that focus on:
- Footwork and agility under fatigue
- Speed, acceleration, and repeat sprint ability
- Vertical power and reactive jumping
- Aerobic and anaerobic conditioning specific to midcourt demands
- Strength and movement control to support high workloads

Recovery and longevity are also prioritised, with dedicated recovery and prehab elements built into the week to support tissue health, manage load, and reduce injury risk as training intensity increases across the six weeks.

To support athlete independence and consistency, the program includes clear session breakdowns, demo videos, and detailed coaching cues for all exercises and accessory work. Whether athletes are training at home or in a gym environment, the program is designed to be accessible, structured, and effective, ensuring every athlete enters the season prepared to perform at their best.