NETBALL OFF SEASON: Shooters Phase 1
Centurion Athletic Performance
Multi-sport, Youth Sports, Strength & Conditioning, Personal Training, Women's TrainingAt Centurion Athletic Performance (CAP), we are committed to delivering professional, innovative, and performance-driven training programs designed to help athletes maximise their physical development and performance during the off-season.
Our 6-Week Off-Season Shooters Specific Program is designed for netball athletes playing Goal Shooter (GS) and Goal Attack (GA), focusing on developing the strength, speed, explosiveness, agility, and movement efficiency required to dominate the shooting circle.
Our training approach prioritises body mechanics, movement quality, and physical development, helping athletes improve their ability to create separation from defenders, establish strong body positions, execute explosive movements, and maintain control under pressure.
KEY AREAS OF DEVELOPMENT
- Footwork & Agility: Explosive leads, pivots, directional changes, and creating space.
- Speed & Acceleration: First-step explosiveness, acceleration, and controlled deceleration.
- Strength & Stability: Lower- and upper-body strength, balance, and body control.
- Vertical Jump & Power: Explosive take-offs, reactive jumping, and landing mechanics.
- Fitness & Conditioning: Developing the endurance and repeat-effort capacity required for match performance.
- Recovery & Injury Prevention: Mobility, joint stability, and recovery to support long-term performance.
The program consists of 6 training days per week, incorporating structured strength and conditioning, speed, agility, power development, and recovery sessions. Each session includes exercise demonstrations, detailed coaching cues, and progressive training designed to support athletes training independently. Our goal is to develop stronger, faster, more explosive, and physically confident shooters who are prepared to perform at their best.
BUILD STRENGTH. MOVE BETTER. DOMINATE THE CIRCLE.
PLEASE NOTE THAT PRICE BELOW IS IN USD
A1
ISO Banded Wall Drill
2 x 6 @ 10
A2
Banded Wall Drill
2 x 6
A3
Band Staggered Stance (first 2 Step)
5, 5, 4
A4
3m Acceleration
4 x 0.7 @ 3
A5
5m Acceleration (max effort)
4 x 0:01 @ 5
B1
Bulgarian Split Reactive Overhead Slam
2 x 5
B2
Split Power Box Jump
2 x 5
B3
Reactive Box Jump Single Leg Land
2 x 5
B4
TrapBar Jump
2 x 6 @ 50 %
C1
Trap Bar Deadlift
3 x 5 @ 60 %
C2
Mid-box Backsquats
3 x 5 @ 60 %
C3
Split Pin Power Squat
2 x 6 @ 50 %
D1
Banded Single Leg DB RDL
2 x 10 @ 80 %
D2
Elevated Weighted Split Calf Raise
2 x 10
D3
NORDIC CURLS
2 x 8
A1
DOUBLE MINIBAND SPLITS
3 x 5
A2
HURDLES LINEAR SPLITS
3 x 4
A3
HURDLES ELEVATION SPLITS
3 x 4
B1
medball power split lunge
3 x 5 @ 8.82 kg
B2
Weighted Rotational Split Switch
2 x 8
B3
Split Lateral Power Medball Slam
2 x 5 @ 8.82 kg
B4
BB reactive Split Jump
2 x 5 @ 50 %
C1
Slant Split Lunges
2 x 6 @ 15
C2
Tib ISO Split Squat
3 x 20
C3
Stability Reactive Split Lunge
2 x 5 @ 17.64 kg
D1
Medball Power Slam Wall Pass
2 x 6 @ 8.82 kg
D2
Medball Overhead Power Launch
2 x 6 @ 8.82 kg
D3
Tricep Weighted Overhead Extension
2 x 6 @ 22.05 kg
D4
overhead Trap/Lat pull
2 x 8 @ 50 %
A
3KM DURATION RUN
A1
Banded Reverse Quick Split
2 x 5
A2
BOX DROP 1-2 LANDING
2 x 5
A3
box split drop
2 x 5
A4
Split Break
2 x 5
B1
Elevated DB Lunges
2 x 6 @ 50 %
B2
Sumo Glutes Lift
2 x 8 @ 60 %
B3
Ground BB Hip Thruster
2 x 8 @ 60 %
C1
Stability Ankle Raise Sissy(Bosu)
2 x 10
C2
Weighted Kneeling Calf Raise
2 x 8 @ 60 %
C3
Stability Hip Drice
2 x 6 @ 11.02 kg
C4
Resistance Band Slant Knee Extension
3 x 8
D1
Kettlebell core rotational
2 x 8 @ 60 %
D2
Swissball resistance Overhead Crunch
2 x 8
D3
Plank Stability Ab Roller
3 x 60
A1
Stability Bend Over Row
2 x 8 @ 60 %
A2
bosu (stability) half kneeling shoulder press
2 x 8 @ 60 %
A3
Stability Single Shoulder Press
2 x 8 @ 60 %
A4
FACE PULL
2 x 10 @ 60 %
B1
Single Leg Bounce Hinge Shoot
3 x 10
B2
MID RANGE SHOOTING CONDITIONING
3 x 10
B3
LONG RANGE SHOOTING CONDITIONING
3 x 10
B4
Close Range one Arm Shooting Technique
2 x 10
B5
Midrange One Arm Shooting Technique
2 x 10
B6
Long Range One Arm Shooting Technique
2 x 10
C
15/15 COURT CONDITIONING
A
Level 13/14: Yoyo Court Conditioning
2 x 16
B
Foam Roll IT Bands
2 x 1:00
C
Thoracic Extension on Foam Roller
2 x 1:00
D
Foam Rolling (calves)
2 x 1:00
E
Foam Rolling (glutes)
2 x 1:00
F
Foam Rolling (Quads )
2 x 1:00
CENTURION ATHLETIC PERFORMANCE
MALCOLM TOEAIGA: CAP HEAD TRAINER- 15 years of experience training athletes from Netball, Rugby, Basketball and many other sports.
