1. Warm-Up
Start with 2 easy laps around the oval, followed by static stretches targeting:
- Calves
- Quads
- Glutes
- Hamstrings
- Hip flexors
- Adductors
Complete another 2 laps of the oval, this time alternating your pace:
- Length of the oval: Run at around 80% effort
- Width of the oval: Slow down to around 50% effort
Finish your warm-up with 5 minutes of dynamic stretching, along with strength, balance and landing exercises from the Netball Knee Program.
2. Aerobic Endurance
Head to a large open field, such as a soccer or rugby league field.
Drill 1 – Continuous Runs
This drill is similar to the running section of your warm-up.
- Run the length of the field at approximately 95% effort
- Walk the width of the field to recover
- Run the length again
- Complete 3 laps
Focus on maintaining good running technique and consistent effort throughout.
Drill 2 – Progressive Shuttle Runs
If possible, work with a training partner and challenge each other throughout the drill.
If you’re training alone, use a stopwatch, phone or smartwatch to track your times.
Complete the following distances:
- Run ¼ of the field and back
- Run ½ of the field and back
- Run ¾ of the field and back
- Run the full length of the field and back
Work at approximately 85% effort.
If you’re working with a partner, alternate turns. If you’re training alone, use your running time as your recovery time.
Work-to-rest ratio: 1:1
After completing the sequence, take 2 minutes of rest.
Complete 3 rounds.
Drill 3 – Finish Strong
Repeat Drill 1 for another 3 laps:
- Run the length of the field at approximately 95% effort
- Walk the width to recover
- Repeat for 3 laps
This final block should challenge your ability to maintain running intensity while fatigued—an important part of building netball-specific endurance.
Cool Down & Recovery
Finish the session with a thorough cool-down and stretch, focusing on all major muscle groups used during the workout.
Training Frequency
Aim to complete this conditioning session at least twice per week while you’re building your aerobic fitness.
Consistency is key. Gradually improving your endurance will help you maintain intensity, movement quality and decision-making throughout a full netball match.
