Netball Gym Workout: Train Like a Professional

Most people have memories of playing netball at school, and despite not being able to run with the ball, they will remember it as being one of the most intense sports on the curriculum. It’s 60 minutes of extreme interval sprinting, rapid agility movement and accurate hand-eye coordination. Imagine that on a professional scale as a world-class player, playing some of the greatest netballers in the world; you’re probably tired at the thought! 

Professional netball players are among the fittest athletes, but in order to maintain their incredible physiques and fitness abilities, they must undertake a strict gym workout. Whether you’re an amateur netballer or just looking to challenge yourself whilst improving your overall fitness, a professional netball gym workout will serve you well. 

We’ve put together this guide on how you can train like a professional netball player with a comprehensive, tailored workout.

What to Work

An effective netball gym workout will need to focus on five main areas: 

• Balance
• Strength
• Agility
• Stamina/Endurance
• Power

Netball is an all-encompassing sport that requires players to have multiple athletic abilities, so the first step to training like a professional is making sure you cover each of the above areas in your workout. Netball strength and conditioning exercises need to be combined with stamina and agility, which is what you’ll find in the below gym workout for netball players.

Balance Exercises 

Netball players often land on one leg, meaning they require excellent balance to maintain their position and not fall. 

Single Leg Landing 

One of the core exercises netball players incorporate into their gym routine requires no equipment and is known as the single-leg landing. It involves jumping vertically with as much power as possible and successfully landing on one leg. Make sure your foot and knee are aligned during the landing and are straight. Bowing inwards could cause injury. This will not only build strength in the leg but will greatly improve balance. Three sets of six on each leg will be sufficient. 

It’s important to note that netballers commonly suffer from knee and ankle injuries from landing incorrectly. Single leg landings are a good exercise to work on proper form and avoid injury in play. 

Single Leg RDL 

There’s a high chance a netballer will have to catch the ball on one leg. Whilst single-leg landings will prepare players for this, a single leg RDL will go a long way in a game when a player needs to lean forwards and catch the ball. Standing with feet shoulder-width apart, lean forwards and raise one leg, making sure the back of the leg is aligned with the rest of the body. Three sets of six are recommended. 

To avoid injury, make sure your leg on the ground is straight with the foot pointing forwards and the knee aligned with the foot. 

Single-Leg Squat

Nearly all professional netball players will incorporate single-leg squats into their workout routine to build leg strength and enhance their balance. The premise is simple: stand with feet shoulder-width apart, put one leg forward off the ground and engage in a normal squat. Do three sets of five to build up your ability. 

Strength Exercises 

Netballers need overall strength to succeed at the game, but they need a lot of leg strength specifically. Some of the balance exercises listed above will help to improve strength, but here are three additional exercises that can be undertaken in conjunction with them.

Seated Leg Press

A seated leg press targets almost all of the lower half of the body, including the calves, quads, glutes and hamstrings. Using the seated leg press machine, sit in an upright position with your feet hip-width apart and flat against the backplate. Adjust the seat so that your knees are at a 90-degree angle and press, making sure your legs and completely straight and your knees do not lock when extended. 

Doing two sets of 10 and gradually increasing the weight in line with your fitness levels is a good way to develop all of the major leg muscles associated with netball. 

Calf Raises 

With strength training, there’s a tendency to focus on the upper legs, but maintaining the calves is just as important. Calf raises increase lower leg strength and aid balance, making them a core exercise for professional netball players to incorporate. A set of 20 should be weaved into every workout for maximum results. 

Bench Dumbbell Tricep Extensions 

For netball players, being able to move fast is key, but so is being able to throw powerfully. One way netballers achieve this is to engage in upper body strength exercises. One of the best for working on powerful throws is to do bench dumbbell tricep extensions. Laying flat on your back on a bench with your feet firmly on the floor, take a dumbbell in either hand and fully extend your arms with your palms on the dumbbells facing each other. In a controlled fashion, lower the plate of the dumbbell above your head, hold for two seconds and extend. Do two sets of 10. 

Agility Exercises 

Agility training for netball players is largely the same as it is for rugby players and basketball players because, like them, netball players need to be able to weave in and out effortlessly. 

L-Drill 

Rapid changes in direction are part and parcel of being a professional netball player, and few exercises prepare netballers for such demands as L-drills. You will need three cones placed in an L formation. First, run from one cone to the one that is directly opposite it. Make sure you touch the ground before running back to the first cone. Once you’ve returned to the first cone, run back the second and run around it, heading for the third middle cone. Run around it and back to the first cone. Repeat this five times. 

Shuttle Run

A big part of netball is being able to rapidly sprint when needed. One way to work on this is through interval sprint training, and whilst this will enhance stamina, it won’t necessarily do much for agility. To combat this, professional netballers often incorporate shuttle runs into their gym workouts. You will need two cones placed 75 feet apart. The concept is simple: sprint from one cone to the other repeatedly. You can sprint forwards, backwards and side to side. We would recommend doing three sets of eight. 

Stamina Exercises 

A netball game is 60 minutes of high-intensity action. Those who lack stamina will not make it as a professional netball player, and those who are at the top of their game need to maintain it by incorporating stamina into their gym workouts. 

Mountain Climbers 

Mountain climbers are a full-body workout. In addition to toning the core and working the hips and legs, mountain climbers are typically undertaken at a rapid pace which makes them a fantastic cardio exercise, therefore great for building stamina. 

Assuming a plank position, you are essentially running horizontally. Try and do 30 seconds without stopping. The more you do them, the better you will get and the more endurance you will have to see out a game of high-intensity netball.

Climbers 

Another exercise that gets your heart rate pumping and builds up your stamina for a game of netball is using the climber machine at the gym. Doing 30 seconds of intense climbers will rapidly increase your heart rate whilst working your whole body – especially your legs. It’s a hard exercise but will train you to be able to physically and mentally continue during an intense game. 

High Knee Tuck Jumps 

As mentioned previously, netball players need to have a lot of power and you can combine power and stamina in the form of high knee tuck jumps. They will also help with balance. Start by standing with your feet shoulder-width apart. Using your lower body, jump as high as you can, bringing your knees up to your chest in a tucking motion. Land with your legs bent and immediately jump again. Repeat this 10 times at a rapid pace to get your heart pumping and to build stamina. 

Power Exercises 

For netball players, power is essential. Every movement needs to have a purpose, especially for attackers and defenders. A lot of the exercises mentioned above will aid power, but here are a few more workouts that professional players weave into their gym routines. 

Box Jumps 

Not only do box jumps enhance balance and leg strength, but they also build overall power because you’re required to generate an explosive action from a stationary stance. Standing with legs shoulder-width apart, bend and push through your legs to land on the box in front of you in a stable manner. Jump off and repeat 10 times. Gradually, you’ll be able to increase the height and you’ll find you’re able to generate more power from a neutral position. 

Medicine Ball Wall Throws 

Medicine ball wall throws are a core part of most professional athlete’s workouts, and netball players are no different. Standing with your legs shoulder-width apart, make sure the ball touches the wall when you’re stood at full arm extension. Assume a squat position and throw the ball upwards with power so that it bounces off the wall. Catch the ball and repeat for 20 reps. This will work most of your body whilst working on the explosivity of your throw – perfect for netball players. 

Summary 

Working out like a professional netball player is no mean feat and requires a broad-ranging gym workout regime. For optimum results, you’ll want to do all of the above workouts in a circuit three times a week. Pair it with regular distance running and other exercises to keep in the physical condition expected of a professional netball player and you’ll be dominating the court in no time!

Here at UK Gym Equipment, we have a range of equipment that you can use to bolster your netball workout. To find out more, please contact us.