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Netball Exercises

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Off Set Weave

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 7 markers as shown in the diagram (5m between each marker) – Starting at the first marker sprint to the second marker – With a […]

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N Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m square – Starting at the first marker on the left sprint forward to the second marker – Backpedeal (while facing […]

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Lateral Bounds into Sprint

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 3 markers in a ‘T’ shape with 5m between each marker – Perform lateral shuffles between two markers touching each markers or the ground at […]

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Military Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder, Triceps Equipment: Barbell Exercise Description – Start by standing with a bar place across your shoulders similar to the front squat – Lift the […]

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Four Corner Comeback Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m by 10m rectangle – Starting at the first marker on the right side, backpedal 5m to the second marker – […]

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Figure 8 Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 2 markers 5m apart – Starting at the first marker shuffle laterally to the second marker – Move around the second marker and back to […]

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a rectangle at the distances specified in your training program – Starting in one […]

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Double Z Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m square – Starting at the first marker, sprint along the side of the square to the second marker (red arrow) […]

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Star Agility Drill

Sport: Rugby League, Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 10m square, with a fifth marker in the center – Starting at the marker in the middle sprint to […]

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Low Skips

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Skip forwards, keeping your body upright and toes up – Focus on an aggressive ground strike and maintaining a […]

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