Diamonds Netball Drill
Sport: Netball
Focus: Speed, Agility, Aerobic Conditioning
Muscle Group: Running
Equipment: Netball Court, Markers
Exercise Description
– Start on the Baseline, backpedal 2m and then sprint forward 7.5m
– Backpedal back to the Baseline and then lateral shuffle 3m
– Sprint forward 5m then left foot power cut (hard step) and continue to sprint forward another 5m to the 10m line
– Right foot power cut (hard step) and then sprint 5m on the diagonal to the 15m line
– Carioca (lateral shuffle step) 5m laterally then stop, jump into a wide stance, turn and then sprint back to the Baseline
– This is one rep