Get Fit and Improve Your Netball Game with These 9 Drills

If you’re a netball player, you know that the game requires a lot of running, jumping, and quick movements. It’s essential to be in good shape to play effectively and avoid injuries. In this article, we’ll cover nine drills that can help you get fit and improve your netball game.

Benefits of Exercise for Netball Players

Before we dive into the drills, let’s take a look at why exercise is so important for netball players. Regular exercise can:

  • Improve your endurance and stamina on the court
  • Increase your speed and agility
  • Enhance your reaction time
  • Strengthen your muscles and bones, reducing the risk of injury

The 9 Drills to Get Fit and Improve Your Netball Game

  1. Agility Ladder Drill – This drill involves running through an agility ladder in different patterns, improving your footwork, balance, and coordination.
  2. High-Intensity Interval Training (HIIT) – HIIT is a form of cardio that involves short bursts of intense exercise followed by periods of rest. This type of training can improve your cardiovascular fitness and help you burn fat.
  3. Squats – Squats are a great exercise for strengthening your legs, glutes, and core. These muscles are crucial for jumping and explosive movements on the court.
  4. Lateral Bounds – This exercise involves jumping laterally from side to side, improving your lateral movement and balance.
  5. Burpees – Burpees are a full-body exercise that can improve your strength, endurance, and coordination.
  6. Jumping Jacks – Jumping jacks are a simple but effective exercise for improving your cardiovascular fitness and leg strength.
  7. Plank – Planking is a great exercise for strengthening your core, which is essential for stability and balance on the court.
  8. Sprint Training – Sprint training involves short bursts of high-intensity running, improving your speed and agility on the court.
  9. Box Jumps – Box jumps are a plyometric exercise that involves jumping onto and off a box, improving your power and explosiveness.

Putting It All Together

To get the most out of these drills, it’s essential to incorporate them into a regular workout routine. Aim to do a combination of cardio, strength training, and agility exercises three to four times per week. Remember to warm up before each workout and stretch afterward to prevent injuries.


In summary, getting fit and improving your netball game requires a combination of cardio, strength training, and agility exercises. The nine drills we covered in this article can help you achieve your fitness goals and become a better player on the court.

FAQ Answer
How often should I do these drills? Aim to do a combination of cardio, strength training, and agility exercises three to four times per week.
Do I need any equipment to do these drills? Some drills, such as box jumps, may require equipment. However, many of the drills can be done with no equipment or just a small amount of space.
Can these drills be modified for beginners? Yes, many of the drills can be modified for beginners by starting with lower intensity or simpler movements and gradually increasing the difficulty as fitness levels improve.
How long should I rest between sets? The amount of rest needed between sets can vary depending on fitness level and intensity. A general guideline is to rest for 30-60 seconds between sets.
Will these drills help me lose weight? Yes, incorporating these drills into a regular workout routine can help you burn fat and lose weight, especially when combined with a healthy diet.
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