Netball: Face Forward

Develop your players understanding of the importance of fast footwork to deceive their opponent and gain more chances on goal.

Develop your players footwork in order to land correctly, whilst also looking at the skill of turning in the air to shut out the defender.

Develop your player's ability to execute quick and efficient footwork, not only when receiving the ball, but also when creating and penetrating space.

Show off some fancy footwork on court and go on the attack with this session!

Split your players into 4s or more with 2 balls. Both blue players start with a ball.

1. The blue players both throw the ball to the Red players who in turn return the ball.
   
   
2. After returning the ball the red players swap places.
   
   
3. Repeat once more.

Time the cross-over moves so that players receive on the move.

The starting player passes the ball to the player moving towards the ball from the opposite group.

The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot onto their 1st landing foot to pass the ball back the player on the side where they started.

Exercise reverses in the other direction.

Place 3 hula hoops, chalked circles or use intersecting lines on the ground.

1. The player runs to land in the first hoop on 2 feet
2. They then run to land in the second hoop landing on their right foot first, then place their left foot on the ground.
3. The player then runs to the 3rd hoop and lands on their left foot first followed by the right foot.

Designed to work your players hard - working on their cardiovascular endurance and their plyometric strength

Heel Flicks: Kick your heels up to your bum. Moving at 60% pace.

Side-steps: Face the base line from where you started. Players should side-step across, making sure they do not let their feet touch. Moving at 50% pace.

Star Jumps: Explosive jumps, with wide arms and legs.

Raised Knees: Jog across diagonally, raising knees to a 90 degree angle (can hold out hands to provide a target height). Moving at 60% pace.

Side-steps: Same again, this time facing the other direction. Moving at 50% pace.

Power Jumps: Starting from a crouched position players must jump up, with arms raised above their head.

Twisties: Rotate upper body from one side to the other with your arms while running diagonally across the area. Moving at 40% pace.

Sprint back: Players run back to the start line at 100% speed.