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Pro Training Programs helps you to reach your sporting potential by giving you access to the best coaches & trainers in your sport! Now you can train like the sport stars and legends of Australian Netball!

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Training for Netball

Characteristics of Netball

Each team has a goalkeeper, defenders, centre court players, and attackers. Players are restricted to specific areas on the playing court depending on the position they’re playing. The only two players allowed to shoot for goals are the goal attack and goal shooter.

The physical demands of Netball vary depending on the position played. The centre position generally involves the most movement followed by the wing, then the shooter and defenders. For all positions, Netball players will spend time walking, jogging and sprinting. Centres travel an average distance of 8.8 kilometres per game while shooters average about 7 kilometres. Most sprints are generally 5 to 20 metres in length.

The amount of time spent sprinting ranges between 4.1% for the goal keeper and goal shooter to 16.3% for the wing attack and wing defender. In netball there is a change in activity level every 4 seconds. The maximum heart rate of players ranges from 75% to over 95%. Players with higher aerobic capacities are able to cover more ground.

Netball Training & Drills

Professional Netball players follow specific Netball training program and work on specific Netball drills to be successful in the sport. Players in all positions must focus on passing, catching, sprinting, and jumping, while goal attackers and shooters also need to perfect their shooting techniques.

The core components of a Netball training program are physical performance, skills exercises, and strength and conditioning. Stamina, agility, strength, endurance, balance, coordination, and repeated explosive movement are essential in the sport and Netball training drills concentrate on these areas of the game. Without a well written Netball training program players are at a higher risk of injury.

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