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There are hundreds of activities on the internet and socials. Here are just a few. We will continue to update this page however, if you find a link that doesn’t work, please let us know.
Remember, regularly practising these drills will improve your ball control, agility and speed. For most of them, all you need is a netball and your body to get started.
SKILLS AND DRILLS
Kimmy’s top 5 footwork moves
SUNSHINE COAST LIGHTNING
Skills & drills with Lightning
INSPIRE SPORTS GROUP
Goalers footwork & movement
Hands over pressure
Fun ball handling
Getting into a rebound position
Working to the circle edge
Outside foot control
Repositioning to apply super defensive pressure
Individual passing and receiving
Practising passing to yourself can assist in improving your ball control and accuracy. Firstly, keep it simple by throwing the ball across your body back and forth from one hand to the other. Once you’ve mastered that, shake things up by throwing the ball above your head and catching.
Introduce another element by clapping while the ball is mid-flight – throwing above, to your left, to your right and behind your body. Challenge yourself by throwing the ball up high and seeing how many times you can clap before you catch the ball under different conditions – but the key is to catch it.
Draw a mark on an outside wall (brick is ideal) with chalk and practice throwing the ball, aiming for this target and putting enough power behind your throw to catch the netball on the rebound. As your precision improves, take a step back and repeat the drill from further away.
As you improve, include more targets at different heights and distances to vary your routine, running to catch the ball as necessary. Try shoulder passes, chest passes, lobs and bounce passes and alternate between your dominant and non-dominant hand for a balanced workout of your upper body, focusing on hand speed and ball control.
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Chest & overhead wall pass
Stand approximately two metres away from the wall and throw at chest height and head height passes into the wall. Marking an ‘x’ on the wall with chalk or tape to throw more precise passes. Do 15 of each.
One hand alternating wall pass
Stand approximately two metres away from the wall and throw one-handed passes. If you can’t make the distance, step closer to the wall. Make sure each pass is done at around head height and then caught at a similar height. Do a total of 20 passes. Then try your less dominant arm.
One hand along the wall
Jog or run along a wall, and as you keep moving along throw your passes. Then, do it in the opposite direction. This will work your opposite hand and foot. Catching the ball can be done with two hands but landing on just the one foot is necessary to keep the drill flowing.
Catching and turning
Jog or run along a wall, after the pass is thrown and caught, get your child to quickly alternate and turn the other way. This can be more difficult and tiresome than one hand along the wall.
15-minute Mother-Daughter NETFIT HIIT
15 minutes, Sharni’s cardio sesh
Play with Tay – 5 ab exercises
Bunny Hop Burner (wake up workout) with Kim and Tay
Wake up with Kim and Tay (speed & power HIIT session)
HIIT with our own Jo Weston and Sarah Wall
With chalk in hand, jump beside an outside wall and with your arm extended try to mark it at the highest point you can. Compare the results of previous sessions to give you a motivational boost as you improve.
Dynamic stretches such as jumping jacks, leg swings and side lunges warm up and strengthen the muscles activated during jumping to increase the height of your vertical leap.
Time trial sprints
Put two cones or any item that can act as a marker 10 – 20 metres apart. Time how long you take to sprint between the markers and practice regularly to shave seconds off your personal best – speed will give you an edge on your next match and improve cardio health.
Vary your workout by starting the sprint from different positions – lying down, facing backwards or jumping. Head out to your local park or beach for an additional challenge if you need extra space.
Place at least 6 cones (milk cartons or similar do the trick) in a straight line about 1 metre distance from each other. Weave through the cones, going around the last one with a fast, sharp direction change and back to the start, repeating as desired.
Put 3 cones in a triangle or L shape about 3 metres apart – let’s name them A, B and C. Jog from A to B, sprint from B to C, and side-step from C to A with small, fast steps.
There are many variations on this exercise; e.g. arranging 4 cones in a square shape and starting from its centre, jog, sprint or side-step to an external cone and return to the starting point, using pivots to change directions and repeating with the various cones.
If you have a buddy available, ask them to throw the ball your way as you complete the drills to practice receiving and passing.
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Figure of 8
Place two cones approximately 1 metre apart. Keep your body faced forward whilst you step around the cones in a figure 8 motion. Keep steps short and sharp. Make sure you keep your steps short and sharp. Click here to view diagram.
Larger figure of 8
This is a modified and more complex version of the figure of 8 drill which needs two more cones and a larger area. Place the cones in a square shape, with each cone approximately 2 metres apart from one another. Sidestep from cone to cone and circle around each cone as you go. The cone order is as follows:
- Bottom right (start) to top left.
- Top left to top right.
- Top right to bottom left.
- Bottom left to bottom right (starting position).
Do two sets then rest for a minute, repeat. Click here to view diagram.
Set up 8 cones in a circle with a ninth one placed in the centre. From the centre cone, the distance to each of the other cones should measure about 5 metres. Starting in the centre, sprint to the first ‘outside’ cone. Once there, circle around that cone and sprint back to the middle. Then, working clockwise, continue running, but reduce the sprint to a jog, as you make your way around the next cone along to get back to the middle. Cycle between sprinting and jogging until you get back to the starting cone, and then rest for a minute before repeating. Click here to view diagram.
Cone Work and Keeping that Distance
Mark with chalk or place a cone on the ground one metre away from a wall. Now, set up four or five cones that you can pivot around as you would move on a netball court. Once making your way around these cones, sprint to the final cone that is one metre from the wall and act like you are defending your opposition by sticking your arms straight up. Doing this drill and getting to that last spot to defend the wall will enable you to accurately learn how far that one-metre distance is. You can repeat this drill by mixing up the direction you run around each cone. Click here to view the diagram.