Circuit Training for Netball


Netball might not be an overly common sport in North America, but it's prevalent in many countries throughout the world. The uptempo game closely resembles basketball, although the nets don't have backboards. Circuit training is an ideal way to get into shape for the netball season; it can keep your workouts from feeling mundane.


Cardiovascular fitness and endurance are vitally important in netball, given that you'll spend much of the game running back and forth through the three zones of the court. Running isn't the most exciting workout, but it improves your stamina for the sport. Set up your netball circuit training so that you can run around a track for a number of laps during one of the circuit's stations. If desired, alternate sprints with jogging; the former builds your fast-twitch muscles and the latter improves your endurance.

Floor Ladder Drills

In netball, much of your success depends on your ability to make quick movements to evade an opponent and make a shot or a pass. Using a floor ladder dramatically improves your agility for the sport. Place a floor ladder along the ground and run through it in different patterns; try knee-high runs, lateral runs and two-footed hops. These drills will help train your feet to be nimble and quick.


Jumps are a simple exercise, but when you add them to your circuit-training regimen, they develop the muscles in your legs and core, which translates well to the netball court. Try jumping with straight legs, which works the muscles in the calves and ankles and single-leg hops, which strengthen each leg individually. Jumping is important for shooting, passing and playing defense in netball.

Quick Passes

Circuit training for any sport should include at least one station teaching a drill specifically related to the game. One of the most important parts of netball is passing; players have to pass or shoot the ball within three seconds of receiving it, which results in plenty of quick passes during the game. With two or three partners spaced several feet apart, pass the ball back and forth, ensuring that you release it as quickly as possible. Practice keeping your passes accurate so that your teammates can receive and pass the ball quickly.