DEMANDS OF THE SPORT
Netball combines position-specific running demands with frequent accelerations, abrupt decelerations, lateral movement, jumping and constrained landing options. Physical preparation must build the athlete's ability to absorb force as deliberately as they produce it.
SPORT PERFORMANCE REQUIREMENTS.
Our preparation centres on the force-control demands created by the footwork rule: rapid braking, unilateral landing and immediate repositioning. We develop ankle, calf, knee, hip and trunk capacity alongside position-specific speed and repeat-effort conditioning.
POSITION-SPECIFIC MOVEMENT
Running volume, court area and high-intensity exposure vary substantially by playing position.
LAND + STABILISE
Single- and double-leg landings require rapid control before the next pass or movement.
DECELERATE + RE-DIRECT
Strong braking mechanics underpin safe, efficient changes of direction.
REPEAT UNDER FATIGUE
Maintain technical quality across repeated jumps, cuts and high-intensity passages.
- Eccentric strengthBuild the force-absorbing capacity needed for landing and stopping.
- Ankle-knee-hip controlCoordinate the lower limb and trunk through unilateral landings and cutting tasks.
- Acceleration + lateral speedProduce short, efficient bursts appropriate to positional demands.
- Repeat-effort conditioningCondition the athlete for their role rather than applying one generic running dose.
- Countermovement jump
- Single-leg landing control
- 10 m acceleration
- 505 change of direction
- Calf and quadriceps capacity
- Position-specific repeat-effort test
We build capacity for known sporting loads; no programme can promise to prevent every injury.
- Ankle sprain
- Knee + ACL
- Tendon load
VIEW THE RESEARCH BASIS
These sources inform the general needs analysis. Individual programmes require athlete-specific assessment and coach interpretation.
TRAINING ENQUIRY
SEND AN ENQUIRY START WITH AN ASSESSMENT.
Tell us the athlete's sport, age, level and next performance target.