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Netball Exercises

Sports Training Programs by the Pro

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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 – […]

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Leg Raises from bench

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Bench Exercise Description – Lie with your back flat on a bench and your legs extended in front of you off the end – […]

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M Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set out the markers in an 8m square, with one marker in the middle (so that it looks like an ‘M’) – Starting at the […]

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Diagonal Bounds into Sprint

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set out 5 markers over 10m at various distances and directions & a final marker a further 5m from the final marker – Perform lateral […]

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Leg Cycles

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Start standing next to a wall – Pull the heel of the leg closest to the wall straight up, […]

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Lateral Box Step Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description – Standing to the side of a box, step up onto the box with the inside leg, and […]

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Hurdle Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility, Strength, Power Muscle Group: Hamstrings Equipment: Hurdle Exercise Description – Set up a row of hurdles or other small barriers, placing them a few feet apart – […]

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Hindu Push Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Shoulder Equipment: Nil Exercise Description – Start in push up position, drop your elbows and ‘scoop’ forwards by pushing your chest and hips along […]

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High Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – With a barbell on the floor close to the shins, take an overhand or hook grip […]

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Hanging Leg Raises

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Abs Equipment: Nil Exercise Description – Hang from a chin up bar with both arms extended at arms length in top of you using either […]

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