Every netball player wants that explosive first step — the one that wins the intercept, beats the defender, or gets you clear for a perfect pass. Speed in netball isn’t just about running fast in a straight line; it’s about reacting faster, accelerating harder, and changing direction with confidence.
At Propelin Samford Valley, we help female athletes of all ages develop court-ready speed, combining science-based training with a focus on technique, strength, and coordination.
Why Speed Matters in Netball
Speed gives players an edge in every position:
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Goal attack or shooter: Quick separation from defenders.
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Centre or wing: Rapid acceleration to chase loose balls.
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Defenders: Explosive reactions to intercept passes or close space.
The difference between a good player and a great one often comes down to milliseconds — and those milliseconds are trainable.
The Components of Netball Speed
Speed in netball involves three key elements:
1. Acceleration
Acceleration is your ability to reach top speed quickly.
To improve this, players need strong glutes, hamstrings, and calves. Propel coaches use sprint drills, resisted running, and single-leg power work to improve how force is applied to the ground — safely and efficiently.
2. Reaction Time
Netball is unpredictable, and you often have less than half a second to respond.
Reaction drills — like partner mirror work, ball drops, or reaction lights — train your brain and body to work together faster.
3. Agility and Change of Direction
Once you accelerate, you need control to stop, pivot, or cut sharply. Agility ladders, cone drills, and multidirectional hops help strengthen ankles and knees while building coordination and control.
Lower-Body Strength: The Key to Speed
You can’t be fast without being strong.
Lower-body strength is what drives acceleration, stability, and explosive power.
At Propel Fit, our female-specific training programs focus on:
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Squats and deadlifts: Building glute and hamstring strength
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Lunges and step-ups: Improving balance and single-leg control
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Plyometrics: Teaching the body to produce force quickly and safely
These movements not only boost on-court performance — they also help prevent common injuries like ACL tears and ankle sprains.
Simple At-Home Speed Routine
You don’t need fancy equipment to get faster. Try this short at-home drill sequence 2–3 times per week:
Warm-Up (3 mins)
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20 jumping jacks
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10 bodyweight squats
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10 high-knees each side
Drills (Repeat 3 rounds)
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Quick feet (20 sec) – small, rapid steps in place
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Lateral hops (10 each side) – build ankle control
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Explosive lunges (6 each leg) – focus on power and balance
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Ball drop reaction drill (10 reps) – have a partner drop a ball, react to catch as fast as possible
Cool down with calf and hamstring stretches.
Support Your Training with Smart Nutrition
Performance starts with recovery and energy balance. Make sure you’re fuelling your muscles with quality carbohydrates and protein.
Propel: Training Programs Designed for Female Athletes
Propel Fit’s female-specific training programs in Samford Valley are built to help netball players move faster, stronger, and smarter.
Each program combines:
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Personalised strength and conditioning
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Speed and agility development
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Injury prevention and movement retraining
Whether you’re preparing for trials, mid-season form, or off-season strength, our coaches will help you take your performance to the next level.