Netball is a fast-paced sport that requires agility, speed, and coordination. One of the most important aspects of playing netball is footwork. Proper footwork can help you move quickly around the court, make accurate passes, and shoot accurately. In this post, we’ll cover some essential netball footwork drills to help you improve your game.
1. Forward and Backward Shuffle
The forward and backward shuffle is a simple but effective drill that helps improve your footwork and agility. It is great for warming up before a game or practice.
Instructions:
- Stand with your feet shoulder-width apart.
- Step forward with your right foot and bring your left foot up to meet it.
- Step back with your left foot and bring your right foot up to meet it.
- Repeat this motion, alternating between stepping forward and backward.
- Try to move as quickly as possible while maintaining control.
| Step | Action |
|---|---|
| 1 | Stand with feet shoulder-width apart |
| 2 | Step forward with right foot |
| 3 | Bring left foot up to meet right foot |
| 4 | Step back with left foot |
| 5 | Bring right foot up to meet left foot |
| 6 | Repeat, alternating between stepping forward and backward |
2. Crossover Steps
Crossover steps are an important footwork technique in netball, allowing players to quickly change direction while maintaining balance and control.
Instructions:
- Stand with your feet shoulder-width apart.
- Step forward with your right foot, crossing it over your left foot.
- Step to the side with your left foot.
- Step back with your right foot, uncrossing your feet.
- Repeat this motion, alternating the foot you cross over.
| Step | Action |
|---|---|
| 1 | Stand with feet shoulder-width apart |
| 2 | Step forward with right foot, crossing over left foot |
| 3 | Step to side with left foot |
| 4 | Step back with right foot, uncrossing feet |
| 5 | Repeat, alternating which foot crosses over |
3. Ladder Drills
Ladder drills are great for improving footwork, speed, and coordination. You can use a physical ladder or draw one on the ground with chalk or tape.
Instructions:
- Stand facing the ladder with your feet shoulder-width apart.
- Step into the first square with your right foot, then your left foot.
- Step out of the first square with your right foot, then your left foot.
- Step into the second square with your right foot, then your left foot.
- Step out of the second square with your right foot, then your left foot.
- Continue this pattern, stepping in and out of each square with both feet.
| Step | Action |
|---|---|
| 1 | Stand facing ladder with feet shoulder-width apart |
| 2 | Step into first square with right foot |
| 3 | Step into first square with left foot |
| 4 | Step out of first square with right foot |
| 5 | Step out of first square with left foot |
| 6 | Step into second square with right foot |
| 7 | Step into second square with left foot |
| 8 | Step out of second square with right foot |
| 9 | Step out of second square with left foot |
| 10 | Continue pattern, alternating feet in each square |
4. Pivot Drill
Pivoting is an essential skill in netball, allowing players to quickly change direction while maintaining possession of the ball. The pivot drill helps players improve their pivot technique and footwork.
Instructions:
- Start in a low, balanced stance with your feet shoulder-width apart.
- Pivot on your right foot, turning to face the right side of the court.
- Pivot back to face forward, then pivot on your left foot to face the left side of the court.
- Pivot back to face forward, then repeat the pattern.
- Focus on maintaining a low center of gravity and keeping your feet in the same position.
| Step | Action |
|---|---|
| 1 | Start in low, balanced stance with feet shoulder-width apart |
| 2 | Pivot on right foot to face right side of court |
| 3 | Pivot back to face forward |
| 4 | Pivot on left foot to face left side of court |
| 5 | Pivot back to face forward |
| 6 | Repeat pattern |
5. Side Step Drill
The side step drill helps players improve their lateral movement and footwork, making it easier to defend against opponents or create space for passes and shots.
Instructions:
- Start in a low, balanced stance with your feet shoulder-width apart.
- Take a small step to the right with your right foot, then bring your left foot over to meet it.
- Repeat this pattern, moving laterally to the right.
- Then, switch to moving laterally to the left, taking a small step with your left foot and bringing your right foot over to meet it.
- Focus on maintaining a low center of gravity and staying light on your feet.
| Step | Action |
|---|---|
| 1 | Start in low, balanced stance with feet shoulder-width apart |
| 2 | Take small step to right with right foot |
| 3 | Bring left foot over to meet right foot |
| 4 | Repeat pattern, moving laterally to right |
| 5 | Switch to moving laterally to left |
| 6 | Take small step to left with left foot |
| 7 | Bring right foot over to meet left foot |
| 8 | Repeat pattern |
6. One-Two Step Drill
The one-two step drill helps players improve their footwork when catching and releasing the ball. It is a great drill for improving accuracy and speed in passing.
Instructions:
- Start with a partner, facing each other about six feet apart.
- Take one step forward with your right foot, then take a second step with your left foot.
- Release the ball to your partner.
- Your partner catches the ball and repeats the same one-two step before passing the ball back to you.
- Repeat this pattern, focusing on quick, accurate passes and precise footwork.
| Step | Action |
|---|---|
| 1 | Start with partner, facing each other about six feet apart |
| 2 | Take one step forward with right foot |
| 3 | Take second step with left foot |
| 4 | Release ball to partner |
| 5 | Partner catches ball and repeats one-two step before passing back |
| 6 | Repeat pattern |
7. Jump and Pivot Drill
The jump and pivot drill helps players improve their jump and pivot technique, making it easier to shoot accurately and maintain possession of the ball.
Instructions:
- Stand with your feet shoulder-width apart, holding a ball in both hands.
- Jump up, extending your arms and shooting the ball.
- Land on one foot and pivot 180 degrees, then catch the ball.
- Repeat this pattern, alternating the foot you pivot on.
| Step | Action |
|---|---|
| 1 | Start with partner, facing each other about six feet apart |
| 2 | Take one step forward with right foot |
| 3 | Take second step with left foot |
| 4 | Release ball to partner |
| 5 | Partner catches ball and repeats one-two step before passing back |
| 6 | Repeat pattern |
8. Zig-Zag Drill
The Zig-Zag Drill helps players improve their agility and footwork when dodging defenders and moving around the court.
Instructions:
- Place cones or markers in a zig-zag pattern on the court.
- Start at the first cone, facing forward.
- Sprint diagonally to the second cone, then shuffle laterally to the third cone.
- Backpedal to the fourth cone, then shuffle laterally to the fifth cone.
- Sprint diagonally to the sixth cone, then jog back to the start.
- Repeat the pattern, but start at the second cone and move in the opposite direction.
| Step | Action |
|---|---|
| 1 | Place cones or markers in a zig-zag pattern on court |
| 2 | Start at first cone, facing forward |
| 3 | Sprint diagonally to second cone |
| 4 | Shuffle laterally to third cone |
| 5 | Backpedal to fourth cone |
| 6 | Shuffle laterally to fifth cone |
| 7 | Sprint diagonally to sixth cone |
| 8 | Jog back to start |
| 9 | Repeat pattern starting at second cone and moving in opposite direction |
Conclusion
Footwork is an essential part of netball, and these drills are designed to help players improve their agility, balance, and coordination on the court. By incorporating these drills into your training routine, you can become a more effective player and make a greater impact on your team’s performance. So, try these drills out and see how they can help you improve your game!