Netball Training at Home

Exercises for netball training at home

10/14/20233 min read

Netball is an exciting, fast paced sport that can be quite physically demanding. It requires a combination of skills which include catching, shooting, footwork and of course passing. Just like all sports, the key to getting great is practice practice and more practice. This may mean getting in your training on and off the court.

Here's a simple guide to Netball training at home:

Warm- up

Before you start training, it's important that you warm up your body to prevent injury. The best warm-up will include a mix of full body stretches; arm circles, leg swings and cardio exercises such as jumping jacks and jogging.

Ball Skills

Once your body is warmed up and ready to go, you can start practising your ball skills. The best part about these exercises is that you can do it all by yourself, no partner required.

  • Wall Passes: Stand facing a wall and throw the ball against it catching it as it rebounds. You can practise different types of passes like the chest pass. This means that you will throw the ball against the wall from your chest, using both hands. You can also practise shoulder passes and bounce passes.

  • Shooting: Now, this might not be possible for everyone but if you're fortunate enough to have your own netball pole at home you can practise shooting at home. To practise shooting, stand in front of the net and practise shooting from different angles and distances from the pole. Focus on using proper shooting technique with every shot. You can learn more about the proper shooting technique from our book entitled “Netball Mastery: Drills and Strategies to Train like a Pro”


In order to become fast and agile on court, you will need to work on your fitness levels. Here's some exercises to improve your fitness levels at home.

Squats: With all the jumping and running on court you're going to need strong legs. Squats are a great exercise to strengthen your legs. Here is the proper technique for performing a squat: Stand with your feet shoulder width apart and lower your body down, as though you're sitting down, until your legs are parallel to the ground. Make sure that your chest is up; your back is straight, and your core is tight.

Lunges: Another way to strengthen your legs is to do lunges. Here's how you do a lung: Step forward with one leg and lower your body down until both your knees are bent at a 90-degree angle. Keep your back straight and your front knee over your ankle.

Push-ups: This one is all about strengthening your upper body and core. Whether you are doing the traditional push up or the so-called “girly” push up it's still going to help strengthen your arms and core. For now, we'll stick to the traditional push up. Here's how to do it: start in the plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Using your arms, lower your body down until your chest nearly touches the ground, then push back up to the starting plank position.

Burpee: I know you didn't wanna hear it. Burpees suck! But burpees work! They're great way to get in a full body exercise that will get your heart rate up. Here's how to do a burpee: Start in a standing position. Squat down and place your hands on the ground in front of you. Jump your feet back so that you're in a plank position. Do a push up, then jump your feet back up to your hands. Stand up and jump into the air. You can clap your hands overhead or you can just reach up with your hands as you jump.

HITT: Hit or high intensity Interval Training, is a great way to build you endurance and your cardiovascular fitness. This is a great exercise for Netball. HITT workouts are basically short bursts of high intensity exercises followed by periods of rest or low intensity exercise. There are many different types of HITT workouts that you can do at home such as sprinting; high knees, jumping jacks or even a burpee challenge.


Just as important as the warm up, the cool down is essential to prevent sore muscles the next day. A good cooldown should include a mix of stretches such as holding a hamstring stretch or calf stretch. Jogging or walking are also a good cool down exercise.

Here is a sample netball training workout that you can do at home:


  • 5 minutes of jogging or jumping jacks

  • 10 arm circles in each direction

  • 10 leg swings in each direction

  • 10 torso twists in each direction

Ball skills

  • 5 minutes of wall passes

  • 5 minutes of shooting drills


  • 10 squats

  • 10 lunges per leg

  • 10 push-ups

  • 10 burpees

Repeat 3 times


  • 5 minutes of walking or jogging

  • 10 hamstring stretches per leg

  • 10 calf stretches per leg

  • 10 quadriceps stretches per leg

You can change the intensity and duration of your workouts to suit your fitness level.

I hope that this has given you ideas on how to train at home. Remember: Hard work beats talent, if talent doesn’t work hard.