Netball
Fitness And Strength Training
Become fast around the Netball court, jump higher than you opponents and hold you position stronger.
This program is developed to improve Netball performance through strength and power development in the gym. Then use the acceleration and change of direction training to transfer directly to the court.
This has aimed to take the 20% of professional training that makes 80% of the difference on court but with full time work, families and Netball training and playing in mind,
Circuit
A
Walking Lunge x 10m Through the hamstrings x 10m Walking on Balls of Feet Fwd and Bwd x 10m Ankling Fwd and Bwd x 10m Ankling Sideways 5m each way A Skip x 20m Lateral bounds with fwd motion x 20m
B1
Sprint
4 x 10
B2
Run 180 Turn
4 x 1
C
T Drill
6 x 1
Prep
A
WUp InS Pwr3
SMR 30sec each- Calves, Adductor, Ball to Hip, Lats Stretch 15sec each- Hip Flexor, Pigeon Glute, Adductor, Lats Mobility 30sec each- Corkscrew, Toe Touches, 90:90 Activate 30sec each- Oblique Abdo Prep, Single Leg Glute Bridge, Wall Slide and Retract Integrate- Squat and Overhead Press x10, Jump to Single leg land x 10el
B1
Reverse Lunge
5, 5, 3, 3, 3
B2
Hop Forward to Lateral Leap
5 x 6
C1
Push Press
5, 5, 3, 3, 3
C2
KB swings
5 x 8
D1
Medicine Ball Slam
4 x 10
D2
Standing Twist
Prep
A
WUp InS Pwr3
SMR 30sec each- Calves, Adductor, Ball to Hip, Lats Stretch 15sec each- Hip Flexor, Pigeon Glute, Adductor, Lats Mobility 30sec each- Corkscrew, Toe Touches, 90:90 Activate 30sec each- Oblique Abdo Prep, Single Leg Glute Bridge, Wall Slide and Retract Integrate- Squat and Overhead Press x10, Jump to Single leg land x 10el
B1
Step Up
4 x 6
B2
Broad Jump to Vertical Jump
C1
Single Arm Incline DB Bench Press
4 x 6
C2
Hamstring Curl on Slides
4 x 6
D1
Chest-Supported DB Row
4 x 8
D2
Knee Fallout L4
4 x 1:00
Francis Sanderson
Francis is a private S&C coach who has worked with a multitude of amateur Netball players improving their performance and applying the professional S&C coaching from a decade of Pro Rugby for amateur full-time working players.
Develop your Netball performance with this encompassing program.
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Lauren
Full time working Netball Player
Verified Athlete"I wasn’t improving and was getting benched. I didn’t have a plan and purely did what I fancied. My netball team is now in division 1. My performance has improved and it was noticeable after a few months of training"
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Netball
Netball
Netball
