Off-Season Fitness Training for Netball Players

The off-season is your secret weapon. While many players view the break between seasons as time away from netball, smart athletes recognise it as an opportunity to build the physical foundation that will elevate their game when competition resumes. The work you put in during these months determines whether you start next season where you left off or take a significant step forward.

This guide provides a comprehensive off-season training program designed specifically for netball players. We'll focus on building the strength, power, agility, and endurance that netball demands, while also addressing common areas of weakness that can lead to injury.

Understanding Off-Season Training Phases

A well-structured off-season typically spans 8-12 weeks and can be divided into phases, each with specific goals:

Phase 1: Foundation (Weeks 1-4)

Focus on general conditioning, addressing muscle imbalances, and building a base level of strength and aerobic fitness. This phase prepares your body for the more intense work ahead.

Phase 2: Development (Weeks 5-8)

Increase intensity and begin incorporating more netball-specific movements. Build power through plyometrics and develop sport-specific conditioning.

Phase 3: Pre-Season Preparation (Weeks 9-12)

Transition toward game-ready fitness. High-intensity, netball-specific training that mimics the demands of competition.

Strength Training for Netball

Strength forms the foundation of athletic performance. For netball players, we focus on lower body power, core stability, and injury-resilient joints.

Key Lower Body Exercises

• Squats – The king of lower body exercises. Build up to goblet squats, then progress to barbell back squats. 3-4 sets of 8-12 repetitions.
• Romanian Deadlifts – Essential for hamstring strength and injury prevention. 3 sets of 10-12 repetitions.
• Bulgarian Split Squats – Single-leg strength is crucial for netball. 3 sets of 10 per leg.
• Calf Raises – Both bent-knee and straight-knee variations for complete calf development. 3 sets of 15-20 repetitions.
• Glute Bridges and Hip Thrusts – Strong glutes power your jumps and protect your knees. 3 sets of 12-15 repetitions.

Core Strength

A strong core is essential for stability during rapid movements and contested play. Go beyond basic crunches with these exercises:

• Planks – Front and side variations. Work up to 60-second holds.
• Dead Bugs – Excellent for core stability and coordination. 3 sets of 10 per side.
• Pallof Press – Anti-rotation exercise that builds the core stability needed for netball. 3 sets of 10 per side.
• Medicine Ball Rotations – Build rotational power for passing and shooting. 3 sets of 10 per side.

Power Development: Plyometrics

Netball requires explosive power—for jumping, sprinting, and quick direction changes. Plyometric exercises train your muscles to produce force rapidly.

Foundation Plyometrics (Phase 1-2)

• Box Step-Ups with Drive – Step onto a box and drive the opposite knee up explosively. 3 sets of 8 per leg.
• Broad Jumps – Jump forward for maximum distance, landing softly. 3 sets of 6.
• Lateral Bounds – Jump sideways from one leg to the other. Essential for netball's lateral movements. 3 sets of 8 per side.

Advanced Plyometrics (Phase 3)

• Depth Jumps – Step off a box and immediately jump for maximum height upon landing. 3 sets of 5.
• Single-Leg Hops – Forward, lateral, and diagonal patterns. 3 sets of 6 per direction, per leg.
• Reactive Agility Jumps – Jump and land, then immediately react to a visual cue (partner points a direction). 3 sets of 8.

Agility and Speed Training

Netball requires rapid changes of direction and quick acceleration. These drills develop the specific movement patterns needed on court.

Agility Drills

• Ladder Drills – Various patterns including two feet in each square, lateral shuffles, and in-out patterns. 3-5 minutes total.
• Cone Drills – Set up cones in T, L, or zigzag patterns. Sprint, shuffle, and backpedal through them. 6-8 repetitions per pattern.
• Reactive Agility – Have a partner call out directions or use visual cues to trigger direction changes. This trains decision-making alongside physical agility.

Speed Development

• Sprint Intervals – 10-20m sprints with walk-back recovery. Focus on explosive starts. 8-10 repetitions.
• Acceleration Runs – Build from jog to 50% to 75% to full speed over 40m. 4-6 repetitions.
• Deceleration Practice – Sprint 15m, then practice controlled stopping. This often-neglected skill is crucial for injury prevention. 6-8 repetitions.

Conditioning for Netball Fitness

Netball demands repeated high-intensity efforts with short recovery periods. Your conditioning should reflect this.

Interval Training

Traditional steady-state cardio (like long-distance running) has limited value for netball. Instead, focus on intervals:

• Short Intervals – 15 seconds work, 45 seconds rest. Repeat 10-15 times. Mimics the burst-recover pattern of netball.
• Medium Intervals – 30 seconds work, 30 seconds rest. Repeat 8-12 times.
• Game Simulation – 4 minutes high intensity, 1 minute low intensity (simulating quarters and breaks). Repeat 4 times.

Aerobic Base

While intervals are primary, some aerobic base work supports recovery and general fitness. Include 1-2 sessions per week of 20-30 minutes moderate-intensity cardio—jogging, cycling, or swimming.

Sample Weekly Schedule

Here's how you might structure your training week during Phase 2:

• Monday: Lower body strength + core
• Tuesday: Agility drills + short intervals
• Wednesday: Active recovery (light swimming, walking) or rest
• Thursday: Upper body strength + plyometrics
• Friday: Speed training + game simulation conditioning
• Saturday: Optional: social netball, court skills, or complete rest
• Sunday: Rest or light aerobic activity

Injury Prevention Work

Build injury prevention exercises into your routine rather than treating them as optional extras.

Key Areas to Address

• Ankle stability – Single-leg balance progressions, ankle strengthening with bands
• Knee health – Glute strength, proper landing mechanics, single-leg strength work
• Hip mobility – Dynamic stretching, hip circles, 90/90 stretches
• Shoulder stability – Essential for passing and shooting accuracy and injury prevention

The off-season is when champions are made. While others take complete breaks, you have the opportunity to build the physical qualities that will set you apart when competition begins. Consistency beats intensity—regular, progressive training over 8-12 weeks will transform your physical capabilities and have you stepping onto the court next season as a stronger, faster, more resilient player.