Simple Warm - up
Phase 1: Heart Rate Raiser (Pulse Raiser)
Gradually increase body temperature and blood flow using light court movements.
Varied Jogging: Jog up to the transverse line, switch to light jogging backwards on the return.
Side Shuffles: Side-skip across the court, focusing on staying low and light on your feet.
High Knees: Minimise foot contact time with the floor while keeping your chest and eyes up.
Heel Flicks: Run forward while bringing your heels directly toward your glutes.
Phase 2: Dynamic Mobility & Activation
Activate core muscle groups and establish stability through vital leg joints.
Walking Lunges: Advance forward with deep lunges, ensuring your front knee aligns safely over your ankle.
Sumo Squats: Take a wide stance, bending your knees to sit deep into your hips.
A-Skips: Skip forward with an exaggerated high-knee drive, coordinating your opposite arm and leg.
The Bench (Plank): Hold a static forearm plank for 20-30 seconds to switch on the core muscles.
Phase 3: Plyometrics & Landing Mechanics
Netball rules require players to stop immediately upon catching the ball, creating high joint force. Practice absorbing these forces safely.
Double to Single Leg Landings: Jump straight up, catch an imaginary ball, and land stably on one leg.
Lateral Bounds: Leap sideways from one foot to the other, holding the landing for 2 seconds to master control.
90-Degree Turn Jumps: Jump vertically, rotate 90 degrees in the air, and stick a balanced landing.
Phase 4: Netball-Specific Coordination Games
Integrate the ball, sharpen reaction times, and focus the team's communication before play begins.
10 Balls Anywhere:
Spread the whole team across the court using 10 netballs.
Players must continuously pass the balls randomly to anyone available.
Keeps players scanning the court and reacting to incoming passes.
Ball Tag:
Divide players into two bibbed teams in one third of the court.
The attacking team must pass the ball to move closer to defenders and tag them with the ball.
Teaches rapid footwork and spatial awareness.
Cone Twist:
Scatter 20 cones randomly inside the centre third.
Team A tries to turn all cones upside down; Team B tries to flip them right side up.
Run for 30-60 seconds to build extreme agility and quick direction changes.