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4 Week Netball Training Programs by the Pros

Complete, sport-specific Netball Training Programs written by professional Coaches and Trainers & tailored to your level of experience


Week Training Schedules


Minute Training Sessions


Netball Specific Exercises

Train smart and play your best Netball!

Netball specific Speed, Strength, Power....

Everything you need to train for Netball! Our training programs include Fitness & Conditioning, Speed & Agility training, Strength & Power training sessions designed specifically for Netball.

Written by the Pros

Our Netball training programs are designed by the Pros to MAXIMISE your sporting performance – used by the World Champion Diamonds the ANZ Champion Firebirds.

Start Training Today

Netball training programs are delivered instantly by email so you can start training today!

For Athletes of All Levels

Our Netball training programs are tailored to your level of experience so it doesn’t matter if you have just started playing Netball or if you have been playing for years.

Training Program Preview

Our PDF training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training!

Training Schedule

All Netball training programs follow a progressive 4 week Training Schedule, with 2 – 4 x 1.5 hour training sessions per week – note that each training session includes a combination of court and gym exercises.

Our 4 Week Netball training programs can be used year round for Netball Off Season, Netball Pre Season
and Netball In Season training.

Pre & Post Tests

Training Sessions

Netball Fitness & Conditioning Training Sessions and Exercises focus on developing Netball specific acceleration and repeat speed.

Netball Speed & Agility Training Sessions and Exercises focus on developing Basketball specific plyometrics, acceleration, change of direction and max velocity.

Netball Strength & Power Training Sessions and Exercises focus on Upper and Lower Body – Strength Management, Strength & Power and then Core Strength.

Exercise Demonstrations

Over 100 Netball specific exercises in each Netball Training Program. Includes custom Netball exercises Medicine Ball Squat-Chest Pass-Sprint, Netball 120s and Sprint Lateral Shuffles.

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Don’t Waste Your Time Training

Not all training programs are created equal. Learn more about what makes a great Netball Training Program.

This is not Bootcamp, not Crossfit, and not just another training program written by a Personal Trainer.

What we offer is Netball specific training programs, written by the best coaches, trainers and athletes in your sport, designed to MAXIMISE your sporting performance!

Training Programs Author

Ebook Author

Dirk Spits – Netball Australia National S&C Coordinator

Dirk Spits has been working as a professional strength and conditioning coach for over 15 years. Below are some of the professional Netball teams that he has worked for:

Netball Australia 2011-2013
2015 World Champions

QLD Firebirds (ANZ Championship) 2009-2011
2011 Undefeated Premiers

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Training Programs Description

Netball emerged from the early versions of Basketball, but has since evolved into its own fully professional sport.

Netball is a fast paced and high skill game, combining fitness with speed & strength.

Our Netball training programs are designed to maximise your sporting performance to ensure you reach your Netball potential. Each training day includes a combination of gym, speed / agility and court fitness training sessions.

The Netball Stage 1 program is designed for the novice/young athlete who needs to address all round physical development over the pre season period or a Netballer who has limited time to devote to their training. The sessions address basic technical speed development and agility, foundation strength adaptation and aerobic conditioning with a progression into more specific aerobic power development as well as anaerobic power and capacity.

The Netball Stage 2 program is designed for the intermediate athlete for all round physical development and to address the foundations of power production over the pre season period. The sessions address technical speed development and agility, strength adaptation, foundation power training and aerobic conditioning with a progression into aerobic power development, anaerobic capacity and repeat speed endurance efforts.

The Netball Stage 3 program is designed for more advanced athlete who needs to build on their foundation physical qualities through a series of progressive, high intensity strength and conditioning programs. The individual sessions address speed development, agility training, strength development, foundation power training and aerobic conditioning with a progression into aerobic power development, specific anaerobic capacity and repeat speed endurance efforts.

Continuing reading for a comprehensive list of the physical qualities developed in our Netball training programs.

Netball Fitness & Conditioning

Aerobic training addresses the foundation of any conditioning program – maximal oxygen uptake. Aerobic capacity represents the individuals ability to generate energy through the use of oxygen. For the Netball player, it is particularly important to aid recovery between bouts of exercise and to allow the athlete to maintain a high level of intensity over the full four (4) quarters. This base must be developed so that we are able to explore the potential of anaerobic training.

Anaerobic training addresses the athletes ability to recover from repeat high intensity exercise and to allow for efficient removal of the waste products associated with anaerobic energy production such as lactic acid. The anaerobic system promotes the development of the strong, powerful athletic movements essential for success at the highest level – this is an essential element of the modern Netball game.

Netball Speed & Agility Training

Speed training addresses the athlete’s ability to perform repeat high speed movements in a safe and optimal manner. In any team sport, it is often said that there is no substitute for speed – these programs, alongside the development of functional and absolute strength, allow speed to be a strength rather than a weakness!

These sessions provide a progressive approach to the development of Netball specific speed and agility, starting from the development of general speed technique, functional mobility and postural strength to the development of the multi directional acceleration qualities essential to the modern game of Netball. All facets of speed development are addressed, including increasing contact speed, plyometric advancement and speed endurance qualities.

Together with strength training (detailed below) these sessions provide a progressive approach to the development of Netball specific speed. Each week is designed to build on the previous allowing the athlete to progress through increasing intensities and complexities of exercise in order to develop a sound foundation essential for the game of Netball. This type of fitness is often the difference between making, breaking or missing critical moments in the game.

Netball Strength & Power Training

As with any weight training program, it is imperative to support strength and power development with a comprehensive injury prevention and functional development program. Functional body management programs complement the gains made in the strength programs by addressing the quality and range of movement that allows all movements to be performed in a safe and productive manner.

Netball Recovery & Flexibility

In order to perform day after day, week after week it is imperative that the athlete has sufficient, optimal recovery and regeneration strategies in place. If this is not in place then overtraining may occur leading to the increased likelihood of injury and illness as well as decreased performance levels.

If training is followed by sufficient recovery then a state of ‘supercompensation’ is reached where physical capacity is increased. If this is performed over a period of time, the adaptations to exercise are positive. However, if there is insufficient recovery then performance levels and capacities drop, leading ultimately to overtraining, injury and illness.

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Professional & Customer Testimonials

NAT MEDHURST - QLD Firebirds & Australian Diamonds Netball

I have been working with Dirk Spits from Pro Training Programs for four years at the Queensland Firebirds & Australian Diamonds. Dirk has proven his ability as a Netball coach and trainer – overseeing our weights and conditioning programs, nutrition and recovery. These Netball training programs will get the most out of any athlete!*

MICHELLE SAUNIG - Senior Taren Point Netball

I had always wondered what kind of training I should be doing for Netball. These programs had all the information that I needed. They tell you when to train, what to do, and progressed with me so that I kept improving for the whole season. I have never been in better shape for Netball!*

*Product disclaimer: results may vary from person to person.


Mens HealthMens Fitness

Choose your Training Program

Netball training programs are delivered instantly by email so you can start training today!

When choosing your Training Program, think about your training experience, how many days per week you can train, and what season you are in (Pre Season, In Season, Off Season)!

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!