NETBALL OFF SEASON: Defenders Phase 1
Centurion Athletic Performance
Personal Training, Women's Training, Multi-sport, Youth SportsOur 6-Week Off-Season Defenders Specific Program is designed for netball athletes playing Goal Keeper (GK), Goal Defence (GD), and Wing Defence (WD), focusing on developing the strength, speed, explosiveness, agility, vertical jump, and movement efficiency required to dominate defensively on court.
Our training approach prioritises body mechanics, movement quality, and physical development, helping athletes improve their ability to maintain strong defensive positioning, react quickly to attacking movements, execute explosive changes of direction, contest possession, and create turnover opportunities under pressure.
KEY AREAS OF DEVELOPMENT-
- Defensive Footwork & Agility: Lateral movement, quick directional changes, reactive footwork, and efficient defensive positioning.
- Speed & Acceleration: First-step explosiveness, short-distance acceleration, recovery speed, and controlled deceleration.
- Strength & Stability: Lower- and upper-body strength, core stability, balance, and body control to maintain strong defensive positions.
- Vertical Jump & Power: Explosive take-offs, repeated jumping ability, aerial contests, and controlled landing mechanics.
- Reaction Speed & Explosiveness: Developing quick reactions, explosive movements, and the ability to respond efficiently to attacking movements.
- Fitness & Conditioning: Building the endurance and repeat-effort capacity required to maintain defensive intensity throughout all four quarters.
- Recovery & Injury Prevention: Mobility, joint stability, injury risk reduction, and recovery strategies to support consistent performance.
The program consists of 6 training days per week, incorporating structured strength and conditioning, speed, agility, power development, fitness, 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 resilient defenders who can move efficiently, react under pressure, contest possession confidently, and maintain a high level of defensive intensity throughout an entire match.
PLEASE NOTE THAT PRICE BELOW IS IN USD
A1
ISO Banded Wall Drill
3 x 6 @ 10
A2
Banded Wall Drill
3 x 6
A3
Band Staggered Stance (first 2 Step)
3 x 4
A4
5m Acceleration (max effort)
4 x 0:01 @ 5
B1
Split Med Ball Power Slam
2 x 5 @ 17.64 kg
B2
Reactive Medball Slam Jump
2 x 5
B3
Reactive Box Jump
2 x 5
B4
Reactive Box Jump Single Leg Land
2 x 5
B5
TrapBar Jump
2 x 6 @ 50 %
C1
Trap Bar Deadlift
3 x 5 @ 60 %
C2
Mid-box Backsquats
3 x 5 @ 60 %
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
Crossover Shuffle
2 x 4
A2
Crossover Drop back
2 x 4
A3
Lateral Crossover
2 x 4
A4
AGILITY REACTIVE HOPS
2 x 3
A5
CROSSOVER SQUARE DRILL
3 x 3
B1
Resistance Band Benchpress
2 x 5 @ 50 %
B2
Bench Press
3 x 5 @ 60 %
B3
LAT PULL DOWN
2 x 8 @ 60 %
B4
Half Kneeling Shoulder Press Drive
2 x 10 @ 60 %
C1
Plank Stability Ab Roller
2 x 6
C2
Back Blank
3 x 60
C3
Cable drop chop rotational
2 x 5
D
TREADMILL PYRAMID CONDITIONING
A
3KM DURATION RUN
A1
Banded Rapid Pogo
2 x 10
A2
Single banded toe tap pogo hop
2 x 6
A3
REACTIVE HOPS
2 x 8
B1
Low box reactive hurdle jump
3 x 4
B2
Drop box Reactive hand jump
3 x 4
B3
Reactive Box drop into shot block
3 x 4
C1
Slant Split Lunges
2 x 6 @ 10
C2
Anchor Man Step up
2 x 6 @ 50 %
C3
Adductor Resistance Single Leg Squat
2 x 5
D1
Stability Ankle Raise Sissy(Bosu)
2 x 8
D2
Single Leg DB ISO Calf Hold
2 x 30 @ 70 %
D3
Banded Knee Extension
2 x 8
D4
Slant Bulgarian Rotational Lunge
2 x 6
A1
RB LEAN SUPERMAN
2 x 6 @ 10
A2
Elevated Superman Lean
2 x 6 @ 10
A3
Iso Superman Lean
4 x 20
A4
3 FEET DEFENCE LEAN
2 x 6 @ 10
B1
12/9 To 12/3 RB DEFENCE
2 x 6 @ 5
B2
RB DOUBLE HEAD
2 x 6 @ 5
B3
Front Holding (open Defence)
2 x 8
B4
TRANSITION DEFENCE
2 x 6
B5
45 SLICE SHUFFLE
2 x 6
B6
BOX TRANSITION DEFENCE DRILL
2 x 6
C1
seated DB trap raise
2 x 8 @ 60 %
C2
overhead Trap/Lat pull
2 x 8 @ 60 %
C3
Tricep Skull Crusher (BB)
2 x 8 @ 70 %
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.
