Netball Training Drills: Improve Your Game with These Fun Drills

Netball is a fast-paced and exciting sport that requires a combination of skill, agility, and teamwork. Whether you’re a beginner or an experienced player, incorporating netball training drills into your routine can help improve your game and take your skills to the next level. In this blog post, we’ll cover some of the best netball training drills that you can do on your own or with your team. So, let’s get started!

1. Warm-Up Drills

Before diving into more complex drills, it’s essential to warm up your body and prepare for the game. Here are some warm-up drills you can do before a netball game:

1.1. Jogging and Stretching

Start with a light jog around the court to get your blood flowing and your muscles warmed up. Afterward, stretch your legs, arms, and core to loosen up any tight muscles and prevent injuries. Here are some stretching exercises you can do:

• Leg swings: Stand sideways next to a wall or support and swing one leg forward and backward, then sideways. Do this for each leg.
• Arm circles: Stand with your arms extended, and make circular motions with your arms.
• Torso twists: Stand with your feet shoulder-width apart, and twist your torso from side to side, keeping your arms extended.

1.2. Passing Drills

Passing is a crucial skill in netball, and there are several passing drills you can do to warm up your passing game. Here are some passing drills you can try:

• Two-player passing drill: Stand facing your partner, about two meters apart. Pass the ball back and forth, focusing on accuracy and speed.
• Three-player passing drill: Stand in a triangle formation with two teammates, about three meters apart from each other. Pass the ball to each other, rotating positions after a set number of passes.

2. Footwork Drills

Good footwork is essential in netball, and practicing footwork drills can improve your speed, agility, and balance. Here are some footwork drills you can do:

2.1. The T-Drill

The T-Drill is a popular footwork drill used in many sports, including netball. Here’s how to do it:

1. Mark a T-shape on the court using cones or markers.
2. Start at the bottom of the T and sprint forward to the top of the T.
3. Shuffle to your left to the side cone, then shuffle back to the center cone.
4. Shuffle to your right to the other side cone, then shuffle back to the center cone.
5. Backpedal to the starting point.

2.2. The Ladder Drill

The Ladder Drill is another footwork drill that can help improve your agility and coordination. Here’s how to do it:

1. Place a ladder on the ground or mark one out with chalk.
2. Start at the bottom of the ladder and step into the first square with your left foot, then your right foot.
3. Step your left foot outside of the ladder to the left, then step your right foot to the left.
4. Step your left foot back into the ladder, then your right foot.
5. Step your right foot outside of the ladder to the right, then step your left foot to the right.
6. Step your right foot back into the ladder, then your left foot.
7. Repeat the sequence, starting with your right foot.

3. Shooting Drills

Scoring goals is the ultimate objective in netball, and practicing shooting drills can help improve your accuracy and confidence. Here are some shooting drills you can do:

3.1. One-on-One Shooting Drill

The one-on-one shooting drill is a simple but effective way to practice shooting accuracy and improve your shooting under pressure. Here’s how to do it:

1. Start with two players, one shooter and one defender.
2. The shooter takes a shot from a designated spot on the court.
3. If the shooter makes the shot, they get the ball back and take another shot from a different spot.
4. If the shooter misses the shot, the defender gets the ball and takes a shot from their designated spot.
5. The game continues until one player reaches a predetermined number of goals.

3.2. The Figure 8 Drill

The Figure 8 Drill is a more advanced shooting drill that helps improve your footwork and shooting accuracy. Here’s how to do it:

1. Place two cones on the court in a figure 8 shape.
2. Start at one cone and run around the other cone, catching a pass from a teammate as you go.
3. Take a shot from a designated spot on the court, then run around the opposite cone and catch another pass.
4. Take another shot from a different spot, then continue running around the cones and taking shots until you reach a predetermined number of goals.

4. Defense Drills

Defense is just as important as offense in netball, and practicing defense drills can help improve your positioning, timing, and intercepting skills. Here are some defense drills you can do:

4.1. The Shadowing Drill

The Shadowing Drill is a great way to practice defending an opponent and staying in the correct defensive position. Here’s how to do it:

1. Divide into pairs, with one player designated as the defender and the other as the attacker.
2. The attacker moves around the court while the defender follows them, keeping a close distance and mirroring their movements.
3. The defender should stay in a low defensive stance, keep their eyes on the ball, and try to intercept passes or block shots.
4. The game continues for a set amount of time, with players switching roles halfway through.

4.2. The Interception Drill

The Interception Drill is a challenging but rewarding way to practice intercepting passes and improving your timing. Here’s how to do it:

1. Divide into two teams, with one team designated as the attackers and the other as the defenders.
2. The attackers pass the ball around the court, trying to avoid the defenders and reach a designated target.
3. The defenders try to intercept the passes and prevent the attackers from reaching the target.
4. The game continues for a set amount of time, with teams switching roles halfway through.

5. Cool-Down Drills

After a strenuous workout or practice session, it’s essential to cool down your body and prevent injuries. Here are some cool-down drills you can do:

5.1. Light Jogging and Stretching

Similar to the warm-up drills, you can end your workout with light jogging and stretching exercises to cool down your body and prevent muscle soreness.

5.2. Foam Rolling

Using a foam roller can help release tension in your muscles and promote recovery after a tough workout. Here are some foam rolling exercises you can do:

• Quads: Lie face down with a foam roller under your thighs. Roll back and forth from your hips to your knees, focusing on any tight or sore spots.
• Calves: Sit with a foam roller under your calves. Roll back and forth from your ankles to your knees, focusing on any tight or sore spots.
• Back: Lie with a foam roller under your back, supporting your head with your hands. Roll up and down your back, focusing on any tight or sore spots.