Andy Dawson's Netball Resources Website

Fitness and agility drills

Welcome to the Netball Resources site's collection of drills and related coaching materials!
If you have a drill you would like to contribute, please see the submission page
. Before using any drills on this site, please read the Disclaimer.

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Contents:

Footwork" Know How" for Netball

A complete sample session kindly contributed by Pam Barham of Network Coaching International!

Star runs

Speed/agility drill

Reaction drill

Group/individual reaction drill

Awareness drill

6 player agility/awareness drill

Court zig zag!

Multi-movement drill

Reflex Testing

Warmup/Reaction drill - with penalties!

Shuttle Run

More like mini-circuit training!

from Col Evans
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All participants space out in one goal third (c.2m from each other in all directions) and stand facing the coach, who stands in the centre circle with a ball. On command, all participants start "fast feet" on the spot and watch the ball. Coach then moves the ball and all players must react, moving body and stretching arms in the same direction as the ball.

Progression:

• Start with simply moving the ball left, right, away (ball held out in front), towards (ball held over head to rear).
• Then add tosses of the ball to which players must react by jumping (up, left, right) or dropping the ball to which players must react by dropping hands to the floor (straight down, left, right).
• Coach can also drop ball behind, over head, at which point all players must sprint to the opposite goal third.
• As a variation, place players in centre with multiple coaches around them and include passes between coaches (players must turn to face the ball).

• Ensure all participants keep feet moving and react promptly
• Ensure full extension in leaps and drops
• Ensure sprints are full speed

from Andy Dawson
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This tends to improve awareness and agility to release the ball then have it straight back again, keeping their minds active at all times.

from Dave Hulme
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Variations: Vary what you do, include jumps, hops, more sprints, weaving etc.

from the Watherstones
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Drill description:

• Players stand facing each other approximately 1.5 - 2 m apart.
• Player without the ball runs quickly with small steps on the spot.
• Player with the ball will pass the ball or drop the ball in any direction within arm reach of the running player.
• Passes are quick and are meant to catch the running player off guard.
• The running player catches the ball and passes back.
• Repeat above steps.
• After approximately 20 passes, swap roles.

• Running players may get sloppy with return passes. Passes should be direct upon return.
• Running players may stop or slow down. Idea is to keep them going at a steady rate rather than flat out first and faltering at the end.

• Penalties can be included for wayward passes from either person or if the running player stops running. Penalties can include sit ups, push ups, etc.

• This is a good drill for after the warm up but before the game.
• Focus is on reflex skills and abilities of the players to do more than one thing at a time.

From Kate Chandler - University Netball, Darwin, Australia
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Drill Description:

• All Players line up at one corner of the base line.
• Kicking feet up to their behind, players run diagonally to the corner of the first centre third transverse line.
• Players are spaced by approximately 30 seconds.
• At the corner, players bend from the knees and jump up in the air and raise arms above their head in a full stretch as they jump. This is done 5 times.
• Players then side step across the transverse line to the other side of the court, facing the base line they started from.
• At the corner 10 star jumps.
• Players then run with knees up in front at 90 degrees (no higher) to the diagonal corner.
• Repeat jumping 5 times.
• Players then side step across the transverse line to the other side of the court, facing the opposite side to before.
• At the corner players will stand feet shoulder width apart, arms out to side and turn upper body from side to side, twisting from the hips and waist. This is done 10 times slowly on each side.
• Players then slowly shuffle run to last diagonal corner using little and light feet.
• At the corner a sprint begins along the base line and down the side line, back to the beginning.
• This is completed at least twice to raise the heart rate.

• Ensure knees are not raised above 90 degrees, due to possibility of injury.
• Try to keep some distance between players for easy movements at the corners.
• Side stepping should see the players not crossing their feet over and bending in the knees and keeping body upright - not bending in the hips or waist.
• When jumping watch for those who may have back injuries. They may need to adopt a softer stretch rather than an actual jump.
• When twisting, ensure arms are at shoulder level and kept square to the body and ground.

• Other activities can be substituted at the corner

• Keeping a record of all players and timing the runs can help motivate and show how fitness is developing.

From Kate Chandler - University Netball, Darwin, Australia
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