How to Improve Muscular Strength for Netball

Strength training will improve your performance on the netball court.
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Netball is a fast-paced game of skill that has been played around the world for more than a century. The game requires you to run and jump as well as throw and catch a ball similar to basketball. If you’re a netball player, you can benefit from a whole-body training program to build muscular strength and make you a better overall player.

Strength Training

    Incorporate lower body training into your routine to help you improve your running speed. Use squats and lunges to target your quadriceps, hamstrings and glute muscles. Perform these exercises on wobble balls, balance trainer balls or other unstable surfaces to improve your coordination and balance.

    Include upper body exercises to give you the strength and power needed to throw the ball across the board. Perform curls for your biceps, dips for your triceps and dumbbell side raises and presses for your shoulders. Back extensions will also strengthen your back to prepare it for the constant throwing movements and pushups to strengthen your chest and reduce the risk of muscle imbalances.

    Commit to regular core training. Core strength is essential for all sports, including netball, because it increases your overall power, coordination and agility and reduces the risk of back injury. Try holding a plank or front bridge for as long as possible and repeat two to three times per workout.

    Add plyometric training to increase your vertical jump. Plyometric training will give you some muscular strength but is more focused on improving the explosive power that you’ll need to jump during netball. Jump squats and box jumps are both effective plyometric exercises that will improve your abilities.


    • Begin every workout with a five-minute warmup to increase your flexibility and to increase the blood and oxygen flow to your muscles. End your workouts with a cool down and full body stretch to slowly return your heart rate to normal and to increase muscle flexibility and reduce the risk of injuries. Perform each exercise. Perform eight to 12 repetitions and one to three sets of each exercise. Increase the weight when this routine becomes easy for you.


    • Use proper form for all exercises. If you are straining your neck or back to lift a weight, choose a lower weight to avoid injury. Stop lifting immediately if you feel any sudden or sharp pains. Leave at least 48 hours of rest between workouts of the same muscle group.

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