NETBALL OFF SEASON: Midcourt Phase 1
Centurion Athletic Performance
Personal Training, Multi-sport, Youth Sports, 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 Midcourt Specific Program is designed for netball athletes playing Centre (C), Wing Attack (WA), and Wing Defence (WD), focusing on developing the speed, strength, agility, explosiveness, endurance, and movement efficiency required to excel in the demanding midcourt positions.
Our training approach prioritises body mechanics, movement quality, and physical development, helping athletes improve their ability to accelerate and decelerate efficiently, execute explosive changes of direction, maintain defensive and attacking intensity, and sustain high work rates throughout all four quarters.
KEY AREAS OF DEVELOPMENT
- Footwork & Agility: Quick directional changes, lateral movement, pivots, reactive footwork, and efficient movement under pressure.
- Speed & Acceleration: First-step explosiveness, repeated accelerations, sprint mechanics, and controlled deceleration.
- Strength & Stability: Lower- and upper-body strength, single-leg stability, balance, and body control.
- Vertical Jump & Power: Explosive take-offs, reactive jumping, landing mechanics, and lower-body power development.
- Fitness & Conditioning: Developing aerobic capacity, repeated sprint ability, and the endurance required to maintain high-intensity performance across 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, fitter, more explosive, and physically resilient midcourt athletes who can maintain their intensity, execute movements efficiently, and perform consistently throughout an entire match.
BUILD STRENGTH. MOVE FASTER. CONTROL THE MIDCOURT.
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 6
A4
5m Acceleration (max effort)
4 x 0:01 @ 5
B1
DB Jump Lunge
3 x 6 @ 60 %
B2
Box Drop Info Broad Jump
3 x 6
B3
POWER BROAD JUMP
3 x 6
C1
Mid-box Backsquats
3 x 8 @ 60 %
C2
Split Pin Power Squat
2 x 6 @ 70 %
D1
Belt Sumo Squat Machine
2 x 12 @ 70 %
D2
Banded Single Leg DB RDL
2 x 10 @ 80 %
D3
NORDIC CURLS
3 x 8
D4
Elevated Weighted Split Calf Raise
2 x 10
A1
Resistance Band Benchpress
2 x 5 @ 50 %
A2
Bench Press
3 x 8 @ 60 %
A3
LAT PULL DOWN
2 x 8 @ 60 %
A4
1-Arm DB Row
2 x 8 @ 60 %
A5
half kneeling landmine press
2 x 6 @ 44.09 kg
B1
Single arm KB Stability Shoulder Press
2 x 8
B2
hang man farmers Carry
2 x 8 @ 60 %
B3
Cable Split Rotational Pull
2 x 8 @ 60 %
B4
Cable drop chop rotational
2 x 8 @ 60 %
C1
QUICK FOOT JAB
3 x 6 @ 11.02 kg
C2
line transition drill
3 x 6
C3
A-B REACTIVE CROSSOVER
3 x 6
C4
REACTIVE CROSSOVER LINE
3 x 6
D
TREADMILL PYRAMID CONDITIONING
A
3KM DURATION RUN
A1
Split Reactive Jump
2 x 5
A2
Step Single Drop Reactive Lateral Bound
2 x 5
A3
HURDLES QUICK REACTIVE HOPS
2 x 3
B1
Deceleration Resistance Single Leg Break
2 x 5
B2
Hip Switch Break
2 x 6
B3
Crossover Block Break Into Shuffle
2 x 6
C1
Wall Split Iso Lunge
2 x 30 @ 60 %
C2
Deadweight power stomp lunge
2 x 6 @ 132.28 kg
C3
Anchor Man Step up
2 x 6 @ 60 %
C4
Single Leg DB ISO Calf Hold
2 x 30 @ 60 %
D1
BOX DROP 1-2 LANDING
2 x 5
D2
Drop Box 180 Landing
2 x 5
D3
BOSU SINGLE LEG LANDING TOP/LEFT
2 x 6
A1
AGILITY REACTIVE HOPS
2 x 5
A2
BOX STAR TRANSITIONS REACTIVE DRILL
2 x 5
A3
BOX TRANSITION DEFENCE DRILL
2 x 5
B1
BOUNCE FOOT DROP
2 x 8
B2
QUICK FOOT JAB
2 x 8
B3
HIPS JABS DRIVES
2 x 6
C1
LYING MEDBALL CHEST THROW
2 x 8 @ 8.82 kg
C2
Medball Alter Push Ups
2 x 8
C3
CABLE ROTATIONAL PULL PRESS
2 x 6 @ 60 %
C4
LANDMINE Transverse Power Press
2 x 6 @ 50 %
D1
Single Leg Weighted Stability Knee Drive
2 x 8 @ 40 %
D2
Single Leg Extensions Machine (3 pause)
2 x 8 @ 60 %
D3
Standing Calf Raises (Smith Machine)
2 x 6 @ 60 %
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.
