Everything You Need to Become a Faster, Stronger and More Confident Netball Player

Netball is one of the most physically demanding team sports. It combines explosive speed, rapid changes of direction, jumping, balance, endurance and decision-making—all within a fast-paced game that can change in seconds.

Whether you’re just starting your netball journey or already playing competitively, improving your fitness will help you perform better, reduce your risk of injury and enjoy the game even more.

At Brentwood Apex Netball Club, we believe great players are developed through a combination of technical coaching, tactical understanding and physical preparation. This guide explains the key areas of netball fitness and how you can start improving today.

Why Fitness Matters in Netball

Many people think netball is simply about passing and shooting.

In reality, every player is constantly accelerating, stopping, changing direction, jumping, defending and making quick decisions under pressure.

Improving your fitness helps you:

• Move faster around the court
• React more quickly
• Jump higher for rebounds
• Recover between sprints
• Maintain concentration throughout a match
• Reduce the likelihood of injury
• Improve confidence on court

The fitter you become, the more energy you have to focus on your skills and tactical decisions.

The Five Pillars of Netball Fitness

A successful netball player develops five key areas of fitness.

1. Speed

Speed allows players to create space, chase down opponents and reach loose balls first.

Improving speed isn’t just about running fast in a straight line—it’s about accelerating quickly over short distances.

Ways to improve speed include:

• Short sprints (5–20 metres)
• Fast-feet drills
• Acceleration starts
• Sprint relay races
• Resistance band sprints

Even small improvements in acceleration can make a big difference during a match.

2. Agility

Netball players rarely run in straight lines.

Instead, they constantly:

• Stop suddenly
• Pivot
• Change direction
• Dodge defenders
• Recover defensively

Agility training develops these movements.

Examples include:

• Cone drills
• Shuttle runs
• Ladder exercises
• Side shuffles
• Reaction drills

The quicker you can change direction, the harder you become to defend.

3. Strength

Strength helps players hold position, maintain balance, absorb contact legally and produce more powerful movements.

Strong players are often more stable when landing, rebounding and changing direction.

Important strength exercises include:

• Bodyweight squats
• Split squats
• Lunges
• Glute bridges
• Push-ups
• Planks
• Single-leg balance exercises
• Calf raises

As players become older and more experienced, resistance training can also play an important role when supervised correctly.

4. Endurance

Although netball is made up of short bursts of movement, players repeat these efforts throughout an entire match.

Good endurance allows players to:

• Recover between sprints
• Maintain intensity
• Stay focused
• Continue making good decisions late in games

Endurance can be developed through:

• Interval running
• Court-based conditioning
• Continuous movement drills
• Small-sided games
• Match simulation exercises

The goal isn’t simply to run further—it’s to recover faster.

5. Mobility and Balance

Great movement starts with good control.

Mobility and balance help players:

• Move efficiently
• Pivot safely
• Land correctly
• Reduce injury risk
• Improve body control

Simple exercises include:

• Single-leg balances
• Dynamic stretching
• Hip mobility exercises
• Ankle mobility drills
• Controlled landing practice

These exercises are especially important for younger athletes who are still growing.

Fitness for Every Netball Position

Each position has slightly different physical demands.

Goal Shooter (GS)

Focus on:

• Balance
• Jumping ability
• Core strength
• Shooting stability
• Rebounding power

Goal Attack (GA)

Focus on:

• Speed
• Agility
• Endurance
• Quick changes of direction
• Explosive acceleration

Wing Attack (WA)

Focus on:

• Agility
• Speed
• Endurance
• Fast footwork
• Reaction time

Centre (C)

The Centre usually covers the greatest distance during a match.

Key fitness areas include:

• High endurance
• Speed
• Agility
• Recovery between sprints
• Core strength

Wing Defence (WD)

Wing Defence players benefit from:

• Agility
• Acceleration
• Reaction speed
• Defensive footwork
• Endurance

Goal Defence (GD)

Important areas include:

• Jumping
• Strength
• Agility
• Balance
• Speed over short distances

Goal Keeper (GK)

Goal Keepers should focus on:

• Jump height
• Core strength
• Balance
• Explosive movement
• Landing technique

Warming Up Properly

Every training session and match should begin with a structured warm-up.

An effective warm-up helps:

• Increase body temperature
• Activate muscles
• Improve movement quality
• Reduce injury risk
• Prepare players mentally

At Brentwood Apex Netball Club, we use dynamic warm-ups that prepare players for the specific movements required during netball.

Recovery Is Part of Training

Players only improve when they recover well.

Recovery should include:

• Drinking plenty of water
• Eating nutritious meals
• Getting enough sleep
• Gentle stretching
• Light movement after matches

Recovery allows your body to adapt, become stronger and prepare for the next session.

Fitness Tips for Junior Players

Young players don’t need complicated gym programmes.

Instead, focus on developing movement skills through fun activities.

Great habits include:

• Playing a variety of sports
• Practising jumping and landing
• Running games
• Balance challenges
• Bodyweight exercises
• Consistent training

Developing good movement patterns early creates strong foundations for the future.

Common Fitness Mistakes

Many players unintentionally slow their progress by:

• Skipping warm-ups
• Only practising shooting
• Ignoring recovery
• Training inconsistently
• Neglecting mobility
• Trying to do too much too quickly

Consistent, balanced training produces the best long-term results.

Fitness Beyond the Court

Improving your fitness doesn’t always require access to a netball court.

You can make progress by:

• Walking or jogging
• Cycling
• Swimming
• Skipping
• Home bodyweight workouts
• Stretching routines

Every active day contributes to becoming a better netball player.

Frequently Asked Questions

How often should I train for netball?

Most players benefit from one or two team training sessions each week, supported by one or two additional fitness sessions appropriate to their age and experience.

Do I need a gym membership?

No. Many excellent netball fitness exercises use only your body weight and a small amount of space.

What is the most important fitness quality in netball?

There isn’t one single answer. Speed, agility, endurance, strength and balance all work together to help players perform at their best.

Can younger players do strength training?

Yes. Age-appropriate bodyweight exercises performed with good technique are an excellent way for young players to develop strength, coordination and confidence.

Improve Your Fitness with Brentwood Apex Netball Club

Reading about fitness is a great place to start, but real improvement comes through consistent coaching and regular practice.

At Brentwood Apex Netball Club, our training sessions are designed to help players develop not only their technical skills but also the physical qualities needed to perform confidently during matches.

Whether you’re looking to become faster, stronger, more agile or simply enjoy your netball more, our experienced coaches will support you every step of the way.

Complete our Netball Trial Request form today and discover how Brentwood Apex Netball Club can help you reach your full potential on and off the court.