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6 Netball Drills You Can Do At Home

by Sportitude
12 Feb 2018

We’ve all wished we could be a giraffe to play better at netball, but since we can’t all be tall and spotty we’ve got some netball drills to hone your skills at home.

Regularly practicing these solo drills will improve your ball control, agility and speed. All you need is a netball and your body to get started.

Individual Passing and Receiving

Practicing passing to yourself can assist in improving your ball control and accuracy. Firstly, keep it simple by throwing the ball across your body back and forth from one hand to the other. Once you’ve mastered that, shake things up by throwing the ball above your head and catching.

Introduce another element by clapping while the ball is mid-flight – throwing above, to your left, to your right and behind your body. Challenge yourself by throwing the ball up high and seeing how many times you can clap before you catch the ball under different conditions – but the key is to catch it.

Wall Rebounds

Draw a mark on an outside wall (brick is ideal) with chalk and practice throwing the ball, aiming for this target and putting enough power behind your throw to catch the netball on the rebound. As your precision improves, take a step back and repeat the drill from further away.

As you improve, include more targets at different heights and distances to vary your routine, running to catch the ball as necessary. Try shoulder passes, chest passes, lobs and bounce passes and alternate between your dominant and non-dominant hand for a balanced workout of your upper body, focusing on hand speed and ball control.

Jumping

With chalk in hand, jump beside an outside wall and with your arm extended try to mark it at the highest point you can. Compare the results of previous sessions to give you a motivational boost as you improve.

Dynamic stretches such as jumping jacks, leg swings and side lunges warm up and strengthen the muscles activated during jumping to increase the height of your vertical leap.

Time Trial Sprints

Put two cones or any item that can act as a marker 10 – 20 metres apart. Time how long you take to sprint between the markers and practice regularly to shave seconds off your personal best – speed will give you an edge on your next match and improve cardio health.

Vary your workout by starting the sprint from different positions – lying down, facing backwards or jumping. Head out to your local park or beach for an additional challenge if you need extra space.

Weaving

Place at least 6 cones (milk cartons or similar do the trick) in a straight line about 1 metre distance from each other. Weave through the cones, going around the last one with a fast, sharp direction change and back to the start, repeating as desired.

Agility Cones

Put 3 cones in a triangle or L shape about 3 metres apart – let’s name them A, B and C. Jog from A to B, sprint from B to C, and side step from C to A with small, fast steps.

There are many variations on this exercise; e.g. arranging 4 cones in a square shape and starting from its centre, jog, sprint or side step to an external cone and return to the starting point, using pivots to change directions and repeating with the various cones.

If you have a buddy available, ask them to throw the ball your way as you complete the drills to practice receiving and passing.