Strength & Conditioning

Strength and ConditioningAs with most team sports, there are many components of fitness that are important for success.   Having a very good aerobic fitness level is a very important attribute, and on the other hand being very quick and agile is also important. Player position also affects the importance of these components.  Key Netball fitness components consist of skill, speed, ball handling, strength, stamina and agility.  The suggested tests and drills below reflect this all-round fitness requirement for Netball.

Our qualified trainers have developed specific skills and drills for all levels.  This includes injury prevention strategies related to posture and the development of efficient movement patterns and strength development exercises to increase athletic performance on court.  The programs also incorporate conditioning principles into Netball training sessions through varying intensity levels and combining skill practice with fitness training.  Our trainers also have developed practical and easy methods of measuring player fitness and identifying post training recovery methods.

Read more about nutrition, hydration and fitness for Netball.

Team TrainingSkill & Ball Handling

For specific drills please contact us or login to the members area.

Speed & Stamina

The beep test is an excellent resource to increase your fitness.  You can download it here or from itunes.  Try and increase the level you reach each time you do it.


Plyometrics or plyos are a type of training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.

  • StretchingBurpees – are an excellent plyometric exercise working both the upper and lower body.
  • Box Jumps – using a sturdy bench or step, this is a great explosive exercise for the lower body.  Great for going for rebounds!
  • Speed skating – increases your cardiovascular ability along with lateral take off.
  • The sit & reach test can be done for lower back and hamstring flexibility.


The vertical jump test can be performed to measure leg power.

Maximum strength tests for specific exercises should be conducted.

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