If you’re just starting out with netball, it can be difficult to know where to begin. One of the best ways to improve your skills and build confidence on the court is to practice netball drills. In this post, we’ll cover some great netball drills for beginners to help you get started.
1. Footwork drills
Footwork is an essential part of netball, and mastering the basics can make a big difference to your game. Here are some footwork drills to try:
1.1. Front cut drill
The front cut is a fundamental movement in netball that involves moving quickly towards the ball. To practice the front cut:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Have a partner throw the ball towards you.
- Move quickly towards the ball and catch it.
- Pivot on your front foot and turn towards the direction you want to go.
- Take a few quick steps in that direction, then come to a stop and pivot back towards your partner.
Repeat this drill several times, focusing on your footwork and making sure you’re moving quickly and smoothly.
1.2. Side step drill
The side step is another important footwork movement in netball. To practice the side step:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Have a partner throw the ball towards you.
- Take a small step to the side, then quickly step back to your starting position.
- Repeat this movement several times, then switch to the other side.
This drill will help you improve your lateral movement and agility on the court.
1.3. Forward and backward drill
This drill will help you practice moving quickly in both directions. To do the forward and backward drill:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Have a partner throw the ball towards you.
- Move quickly towards the ball and catch it.
- Pivot on your front foot and turn towards your partner.
- Take a few quick steps backwards, then come to a stop and pivot back towards your partner.
- Repeat this drill several times, focusing on your footwork and making sure you’re moving quickly and smoothly in both directions.
2. Passing drills
Passing is another fundamental skill in netball, and there are several drills you can do to improve your passing accuracy and technique.
2.1. Chest pass drill
The chest pass is one of the most common passes in netball, and it’s important to master this technique. To practice the chest pass:
- Stand facing your partner, with your feet shoulder-width apart and knees slightly bent.
- Hold the ball with both hands at chest level.
- Step forward with one foot and push the ball towards your partner with both hands.
- Your partner should catch the ball and then repeat the movement back to you.
Repeat this drill several times, focusing on your technique and making sure you’re passing the ball accurately and with enough force.
2.2. Overhead pass drill
The overhead pass is a useful pass when you need to get the ball over an opponent. To practice the overhead pass:
- Stand facing your partner, with your feet shoulder-width apart and knees slightly bent.
- Hold the ball with both hands above your head.
- Step forward with one foot and throw the ball towards your partner.
- Your partner should catch the ball and then repeat the movement back to you.
This drill will help you improve your accuracy and power when passing the ball overhead.
2.3. One-handed pass drill
The one-handed pass is a more advanced pass, but it can be a useful skill to have in certain situations on the court. To practice the one-handed pass:
- Stand facing your partner, with your feet shoulder-width apart and knees slightly bent.
- Hold the ball in one hand.
- Step forward with one foot and push the ball towards your partner with one hand.
- Your partner should catch the ball and then repeat the movement back to you.
Repeat this drill several times, focusing on your technique and making sure you’re passing the ball accurately and with enough force.
3. Shooting drills
Shooting is one of the most exciting parts of netball, and it’s important to practice your shooting skills to become a more confident and accurate shooter.
3.1. Shooting technique drill
To practice your shooting technique:
- Stand in front of the netball post with your feet shoulder-width apart and knees slightly bent.
- Hold the ball with both hands.
- Take a small step towards the post with your non-dominant foot.
- Raise the ball above your head and extend your dominant arm towards the post.
- Release the ball and follow through with your arm.
Repeat this drill several times, focusing on your technique and making sure you’re releasing the ball at the right angle.
3.2. Shooting under pressure drill
To simulate shooting under pressure:
- Stand in front of the netball post with your feet shoulder-width apart and knees slightly bent.
- Have a partner stand in front of you with their arms raised, simulating a defender.
- Hold the ball with both hands.
- Take a small step towards the post with your non-dominant foot.
- Raise the ball above your head and extend your dominant arm towards the post.
- Release the ball while your partner jumps or moves to block the shot.
Repeat this drill several times, focusing on your technique and staying calm under pressure.
4. Defensive drills
Defense is a crucial part of netball, and practicing defensive drills can help you become a stronger and more effective defender.
4.1. Shadow defense drill
The shadow defense drill will help you practice moving quickly and staying in front of your opponent. To do this drill:
- Have a partner stand in front of you with the ball.
- Move back and forth in front of your partner, shadowing their movements and trying to stay in front of them.
- Your partner should try to move past you or fake you out with a feint.
- Practice moving quickly and staying on your toes, trying to anticipate your partner’s movements.
Repeat this drill several times, switching roles with your partner.
4.2. Circle defense drill
The circle defense drill is designed to help you defend the circle and prevent your opponent from scoring. To do this drill:
- Have a partner stand in the circle with the ball.
- Stand outside the circle and practice defending your partner, trying to prevent them from getting a shot on goal.
- Move quickly and stay on your toes, trying to anticipate your partner’s movements.
- Practice blocking shots and intercepting passes.
Repeat this drill several times, switching roles with your partner.
5. Cool-down exercises
After practicing netball drills, it’s important to do some cool-down exercises to help prevent injury and reduce muscle soreness. Here are some great cool-down exercises to try:
5.1. Stretching exercises
Stretching can help improve your flexibility and prevent injury. Some great stretching exercises for netball players include:
- Quad stretch: Stand with your feet shoulder-width apart and knees slightly bent. Lift one foot towards your buttocks and hold onto your ankle with one hand. Hold for 10 seconds and then switch legs.
- Hamstring stretch: Sit on the ground with your legs stretched out in front of you. Reach forward and try to touch your toes, holding the stretch for 10 seconds.
- Shoulder stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Slowly lift your arms up behind you, stretching your shoulders. Hold for 10 seconds.
5.2. Foam rolling
Foam rolling is a great way to release tension in your muscles and reduce muscle soreness. Some great areas to focus on when foam rolling include:
- Quads: Lie face down with a foam roller under your quads. Roll up and down, focusing on any sore spots.
- Hamstrings: Sit on the ground with a foam roller under your hamstrings. Roll up and down, focusing on any sore spots.
- Back: Lie with a foam roller under your back, perpendicular to your spine. Roll up and down, focusing on any sore spots.
Conclusion
Netball is a fun and exciting sport, but it takes practice to become a skilled player. By incorporating these netball drills for beginners into your training routine, you’ll improve your skills and become a more confident player on the court. Remember to focus on technique, stay on your toes, and have fun!