Light jog + mobility (1 min)
- Jog around the court
- Add: arm circles, high knees (slow), heel flicks
Key focus
- Ease the heart rate up — don’t sprint cold.
- Open shoulders and hips; keep steps light.
- Use the full court so players spread out.
Player care
Warm-up & training
A simple netball warm-up you can run before training or games — about seven minutes all up, easy to follow on the sideline. Each step below includes a key focus for coaches and players.
Weekly training programs & coaching resources
Programs and skill sheets are on this website for easy download. The same files also live in Google Drive if you prefer browsing there (sign-in may be required depending on sharing).
7-minute netball warm-up
Goal: prepare the body, reduce injury risk, and sharpen movement before ball-in-hand work.
Dynamic stretch (1 min)
- Walking lunges
- Open hips (lift leg, rotate out)
- Leg swings front/back
Key focus
- Move through range — no bouncing or forcing end range.
- Keep torso tall; switch lead leg halfway.
- Mirror left and right for balance.
Activation (1 min)
- 10 squats
- 10 lunges each leg
- 10 calf raises
Key focus
- Wake up glutes, quads, and calves before faster work.
- Knees track over toes; control the down phase.
- Quality reps beat rushing the count.
Footwork (1 min)
- Quick side steps (defence stance)
- Forward → stop → hold balance
- Repeat both sides
Key focus
- Low, athletic stance — chop the feet, don’t stomp.
- Stick each stop: balance before the next rep.
- Eyes up as if reading the play.
Change of direction (1 min)
- Jog → sharp turn → sprint 3–5 m
- Practice cutting left and right
Key focus
- Decelerate before you plant — avoid knee cave.
- Plant the outside foot; push off with intent.
- Keep head and chest up through the cut.
Jump + land (1 min)
- Small jumps → land softly on the balls of the feet
Key focus
- Land quietly: bend hips and knees to absorb force.
- Prefer two-foot landings until players are confident.
- Pause for balance before the next jump.
Ball work (1 min)
- In pairs: short passing
- Lead → catch → pass
- Add movement
Key focus
- Hands ready early; step to the ball.
- Eyes to target before release.
- Match intensity to game tempo — sharp but controlled.
Whole warm-up reminders
- Build intensity gradually — the first minutes should feel easy before you add sharpness.
- If something hurts or feels off, swap that drill for a simpler option and tell a coach.
- Finish ready to pass and move: slightly breathless, not exhausted.