NetballNetball Exercises | Pro Training Programs
Netball

Netball Exercises

Sports Training Programs by the Pro

Choose your sport

Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

Continue Reading

Romanian Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Put a barbell in front of you on the ground and grab it using a pronated (palms […]

Continue Reading

Reverse Hypers

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Lower Back, Abs Equipment: Bench Exercise Description – Start lying on a bench on your chest, with your hips over end of bench and knees […]

Continue Reading

Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

Continue Reading

Firebirds Netball Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Netball Court, Markers Exercise Description – The above diagram uses Netball Court Markings to show you how to run the Firebids Netball Drill

Continue Reading

Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

Continue Reading

Sprint Lateral Shuffle

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 6 markers as shown in the diagram – Starting at the first marker sprint to the second marker – Shuffle laterally (while facing forward) to […]

Continue Reading

Netball Repeat Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set up 4 markers in a 10m square, with a fifth marker in the center (so that it looks like an ‘M’) and a sixth marker to […]

Continue Reading

Netball Pro Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 3 markers in a straight line with 5m between each marker – Starting at the first marker in the middle, sprint to the second marker […]

Continue Reading

Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

Continue Reading

Have a question?

email us


Note that we do not have a direct phone number, but we make up for this by responding to every message and email we receive within 1-2 days!