Set up a diamond using cones/spots in the corners. Ensure the square is large so that players can sprint easily. Feeder starts with the ball outside of the diamond, 2m from the edge. Attacker and Defender start in the square. Attacker has to get free from defender and receive a pass from F at the cones of the diamond. Defender has to prevent A from moving, restricting her space. Work for 2-4 minutes with A moving to as many different cones as possible to receive a pass from F. Swap roles. A has to employ a variety of methods to get free from the defender. A should use a change of direction, change of pace, roll etc. Encourage A to think about the space she is creating by changing the angle of her body and her runs. F has to ensure she places the right ball to A- this may not always be flat and fast, and may need to be lifted into the back space where A is running. Encourage A not to reset behind D each time she has received the ball. A should move straight on to the next cone/spot for the next pass as soon as she has released the ball.
A has to employ a variety of methods to get free from the defender. A should use a change of direction, change of pace, roll etc. Encourage A to think about the space she is creating by changing the angle of her body and her runs. F has to ensure she places the right ball to A- this may not always be flat and fast, and may need to be lifted into the back space where A is running. Encourage A not to reset behind D each time she has received the ball. A should move straight on to the next cone/spot for the next pass as soon as she has released the ball.
This practice has no coaching points
This practice has no progressions
in more ways than one
sportplan_netball
Split circle defence is the system the top three NSL teams have built their identity around in 2026. The Goal Keeper and Goal Defence divide the circle into zones, switch in synchrony, and make every passing option look risky. Here is how to coach it.
Most netball shooters know how to shoot. The difference at the top is who can shoot when it counts. A structured 10-minute pre-game mental routine is the most under-used performance tool in club netball - and it is the simplest to teach.
The best Goal Defences in the 2026 NSL season are intercepting more than ever. The reason is not raw athleticism. It is a deliberate shift from chasing the attacker to driving into the flight path of the ball. Here is how to coach it.
