Preseason Netball Training Tips - A Guide for Different Age Levels

As we get close to the start of the season and teams gear up for the upcoming season, it's essential to lay a strong foundation for success. Whether at the under 9, under 11, under 13, or under 16 level, teams can benefit from focused preparation and skill development. Here's a breakdown of key areas that junior netball teams can work on before the season starts, along with simple ideas, insights from professional teams, and skills players can hone to make the biggest difference when they start playing together.

Fundamentals of Movement and Coordination

Before diving into specific netball skills, it's crucial for players, especially at younger age levels, to develop fundamental movement and coordination abilities. This includes:

- Running technique: Emphasize proper running form, with arms swinging naturally and feet landing softly.

- Balance and agility: Incorporate drills that improve balance, agility, and spatial awareness, such as ladder drills or cone exercises.

- Hand-eye coordination: Practice simple catching and throwing exercises to develop hand-eye coordination and reaction time.

Basic Netball Skills

At the under 9 and 11 level, focus on introducing and mastering basic netball skills, such as:

- Passing: Teach players the different types of passes (chest pass, bounce pass, overhead pass) and emphasise accuracy and timing.

- Catching: Practice catching the ball with soft hands and maintaining possession under pressure.

- Shooting: Introduce shooting technique, including footwork, body positioning, and hand release.

- Footwork: Teach players proper footwork techniques, including pivoting, landing on one foot, and maintaining balance while moving.

Teamwork and Communication

Effective teamwork and communication are essential components of successful netball teams. Encourage players to:

- Communicate: Teach players to communicate with teammates using verbal cues, hand signals, and eye contact to indicate intentions and provide support.

- Positioning: Help players understand their roles and responsibilities on the court, including positioning for the attack, defence, and transition phases.

- Support: Emphasise the importance of supporting teammates, both on and off the court, and fostering a positive team culture built on encouragement and cooperation.

Game Understanding and Strategy

As players progress to the under 13 and 16 levels, introduce more advanced concepts of game understanding and strategy:

- Game scenarios: Create game-like situations in practice sessions to help players understand decision-making under pressure and anticipate opponents' movements.

- Set plays: Introduce basic set plays, such as centre passes, sideline throws, and circle entries, to improve team cohesion and coordination.

- Defensive tactics: Teach players defensive strategies, such as zone defence, man-to-man marking, and double-teaming, to disrupt opponents' attacks and force turnovers.

Fitness and Conditioning

Physical fitness and conditioning are crucial for endurance and performance throughout the season. Implement:

- Cardiovascular training: Include activities such as running drills, interval training, and shuttle runs to improve cardiovascular endurance and stamina.

- Strength training: Incorporate bodyweight exercises, resistance bands, or light weights to build strength in key muscle groups used in netball, such as legs, core, and upper body.

- Flexibility and mobility: Incorporate stretching exercises and mobility drills to improve flexibility, reduce the risk of injury, and enhance range of motion.

Mental Preparation and Resilience

Developing mental toughness and resilience is essential for overcoming challenges and setbacks during the season:

- Goal setting: Encourage players to set realistic, achievable goals for themselves and the team, both in terms of skill development and performance outcomes.

- Visualisation: Practice visualisation techniques to help players visualise success, build confidence, and mentally rehearse game scenarios.

- Positive mindset: Foster a positive and resilient mindset among players, emphasising the importance of perseverance, adaptability, and learning from mistakes.

Bringing It All Together

Ultimately, the biggest difference for junior netball teams will come from players' dedication, teamwork, and commitment to improvement. By focusing on fundamental skills, teamwork, communication, game understanding, fitness, mental preparation, and resilience, players can lay the groundwork for a successful season.

Remember that progress takes time, patience, and consistent effort, but with the right approach and mindset, junior netball teams can achieve their goals and enjoy a rewarding and fulfilling season of growth and development.