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Netball Exercises

Sports Training Programs by the Pro

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Weighted Russian Twists

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie down on the floor with your legs bent at the knees – Elevate your upper body so that it creates […]

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Weighted Sit Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Plate Exercise Description– Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent […]

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3 Cone Drill

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m x 5m ‘L’ configuration (forwards and to the right) – Starting from a […]

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Netball 120s

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 2.5m , 5m, 7.5m, 10m, 15m, and 20m from the starting position – From the starting position, lateral shuffle out to the 2.5m marker and […]

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Netball 150s

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 5m, 10m, 15m, 20m and 25m from the starting position – From the starting position, run out to the 5m marker and back to the […]

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Netball Lactic Shuttle

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out markers 10m, 15m and 20m from the starting position – From the starting position, run out to the 10m marker and back to the starting position […]

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Shuttle Sprints

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Anaerobic Conditioning, Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set out 2 or more markers at the prescribed distance – Starting at the first marker, run out […]

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Seated Running Arm Action

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Shoulder Equipment: Nil Exercise Description– Sitting upright on the ground with both legs stretched out in front of you, drive your arms forwards and backwards […]

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Seated Box Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description– Position a box a couple feet to the side of a bench – Seat yourself on the bench […]

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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