Are you looking to take your netball game to the next level? Do you want to improve your fitness, speed, agility, and overall performance on the court? If so, you’ve come to the right place!
In this blog post, we’ll share some of the best netball fitness drills to help you get in shape, stay in shape, and dominate the court. Whether you’re a beginner or an experienced player, these workouts will challenge you, motivate you, and help you achieve your netball goals.
So, let’s get started!
Warm-up Drills
Before you dive into your netball fitness drills, it’s important to warm up your body and prepare yourself for the workout ahead. Here are some simple yet effective warm-up drills to get you started:
1. Jogging
Start with some light jogging to get your heart rate up and warm up your muscles. Jog for about 5-10 minutes, gradually increasing your speed as you go.
2. Dynamic Stretching
Dynamic stretching involves moving your body through a range of motion to stretch your muscles and improve your flexibility. Here are some dynamic stretching exercises you can try:
- Walking lunges
- High knees
- Butt kicks
- Leg swings
Do each exercise for about 10-15 reps, or for about 30 seconds each.
3. Plyometric Exercises
Plyometric exercises involve explosive movements that help improve your speed, agility, and power. Here are some examples:
- Jumping jacks
- Skater jumps
- Squat jumps
- Burpees
Do each exercise for about 10-15 reps, or for about 30 seconds each.
Fitness Drills
Once you’re warmed up and ready to go, it’s time to start your netball fitness drills. Here are some of the best workouts to improve your strength, endurance, and overall fitness:
4. Shuttle Runs
Shuttle runs are a great way to improve your speed and agility on the court. Set up two cones about 10-20 meters apart, and run back and forth between them as quickly as you can. Do this for about 30 seconds, then rest for 30 seconds. Repeat for about 10-15 rounds.
5. Suicide Runs
Suicide runs are another great way to improve your speed and endurance. Start at the baseline of the court and run to the free-throw line, touch the ground, and run back to the baseline. Then run to half-court, touch the ground, and run back to the baseline. Finally, run to the opposite free-throw line, touch the ground, and run back to the baseline. Do this for about 5-10 rounds.
6. High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of high-intensity exercise followed by periods of rest. Here’s an example of a netball-specific HIIT workout:
- Sprint for 20 seconds
- Rest for 10 seconds
- Jump squats for 20 seconds
- Rest for 10 seconds
- Lateral shuffles for 20 seconds
- Rest for 10 seconds
- Burpees for 20 seconds
- Rest for 10 seconds
Do each exercise for 20 seconds, followed by 10 seconds of rest. Repeat for about 4-6 rounds.
7. Strength Training
Strength training is important for building muscle, improving your overall fitness, and preventing injuries. Here are some netball-specific strength training exercises you can try:
| Exercise | Description | Reps |
|---|---|---|
| Squats | Stand with your feet shoulder-width apart, and squat down as low as you can. Keep your back straight and your knees in line with your toes. | 12-15 |
| Lunges | Stand with your feet hip-width apart, and step forward with one foot, bending both knees until your back knee is almost touching the ground. Step back and repeat on the other side. | 12-15 on each leg |
| Deadlifts | Stand with your feet hip-width apart, holding a weight (such as a dumbbell or kettlebell) in front of your body. Hinge at your hips and lower the weight towards the ground, keeping your back straight. Lift the weight back up, squeezing your glutes and hamstrings. | 8-10 |
| Push-ups | Start in a plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your body. Push back up to the starting position. | 8-10 |
Do each exercise for 2-3 sets, with a rest period of about 30-60 seconds between sets.
8. Core Exercises
Having a strong core is essential for balance, stability, and overall performance on the court. Here are some core exercises to add to your netball fitness drills:
- Planks: Start in a push-up position, but instead of lowering yourself down, hold yourself up in a straight line from head to heels. Hold for as long as you can, then rest and repeat for 2-3 sets.
- Bicycle crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your left elbow towards your right knee, then switch sides. Repeat for 10-15 reps on each side.
- Russian twists: Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight (such as a medicine ball or dumbbell) in front of your body and twist your torso from side to side. Repeat for 10-15 reps on each side.
Do each exercise for 2-3 sets, with a rest period of about 30-60 seconds between sets.
Cool-down Drills
After you’ve completed your netball fitness drills, it’s important to cool down and stretch your muscles. Here are some cool-down drills to help you recover and prevent injuries:
9. Light Jogging
Finish off your workout with some light jogging to gradually lower your heart rate and cool down your body.
10. Static Stretching
Static stretching involves holding a stretch for a prolonged period of time to improve your flexibility and reduce muscle soreness. Here are some static stretching exercises to try:
- Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back straight. Hold for 15-30 seconds.
- Quad stretch: Stand with one hand on a wall for support. Bend one knee and grab your ankle with your hand, pulling your heel towards your buttocks. Hold for 15-30 seconds, then switch sides.
- Shoulder stretch: Reach one arm across your chest and hold it with your other hand. Gently pull your arm towards your body and hold for 15-30 seconds, then switch sides.
Do each stretch for 15-30 seconds, and repeat for 2-3 sets.
Conclusion
Incorporating netball fitness drills into your training routine is a great way to improve your performance on the court. Whether you’re looking to improve your speed, agility, strength, or endurance, there are drills and exercises that can help you achieve your goals.
Remember to start with a warm-up to get your muscles ready for exercise, and to cool down with some light jogging and stretching to prevent injuries and promote recovery. When designing your netball fitness drills, be sure to include a mix of cardiovascular, agility, strength, and core exercises for a well-rounded workout.
Finally, be patient and consistent with your training. Results won’t happen overnight, but with dedication and hard work, you can improve your fitness and performance on the netball court. Good luck!