Netball is a fast-paced, dynamic sport. The stronger and fitter you are, the better you’ll perform on court. While skills training is important, building strength, agility, and endurance at home can make a huge difference when the season begins. For those players who are looking to build or maintain their fitness between now and the Winter 2026 season, strength and conditioning work can help.
The good news? You don’t need fancy equipment to get started. With just a bit of space, a wall, and a skipping rope, you can work on the same movement patterns you’ll use every weekend on court.
Here are some of our favourite netball-specific exercises that players can do at home to stay sharp:
Defensive Slides
- Side-to-side shuffle in a low stance, keeping chest up and arms out
- Mimics moving with an attacker and staying in front
Jump & Land Drills
- Two-foot take-off, soft landing on outside foot, then rebound
- Builds explosive take-off for rebounds and safe landing technique
Single-Leg Lunges with Twist
- Forward lunge, then rotate torso toward the front leg
- Develops balance, core stability, and passing power from different positions
Skipping with Direction Changes
- Skip for 20 seconds, then change direction on a clap or timer
- Improves agility and reaction time for leads and defensive recovery
Wall Sits with Arm Press
- Hold wall sit, raise arms overhead and push out as if defending a pass
- Trains endurance in legs and defensive pressure with arms
Cone Sprints / 45° Drives
- Set cones at angles, sprint to each cone, then backpedal
- Replicates attacking drives and sharp changes of pace
Plank with Shoulder Taps
- Standard plank, alternating shoulder taps without hips twisting
- Strengthens core and stability for strong passing and contesting
How to Use These Exercises
Try picking 4–5 exercises and doing each for 30–45 seconds, with 15 seconds rest in between. Complete 3–4 rounds for a full session that takes less than 20 minutes.
Why It Matters
These small, consistent efforts off the court translate into stronger drives, sharper defence, safer landings, and greater stamina during games. The more confident players feel in their bodies, the more they can focus on enjoying the game and developing their skills.
So next time you’ve got a spare 15 minutes at home, give these netball-specific drills a try — your future self on court will thank you! We can’t wait to see you at our grading early in 2026.