Netball is one of Australia’s most popular sports for girls and young women — and also one of the most physically demanding.

Fast direction changes, jumps, and landings place huge stress on the ankles, knees, and hips.

Without the right strength and stability foundation, even the most talented players are at risk of injury.

At Propel in Samford, we specialise in netball injury prevention training — helping athletes move better, play longer, and stay pain-free throughout the season.

Why Injury Prevention Matters in Netball

Netball has one of the highest rates of lower-limb injuries among female athletes. The most common issues include:

• Ankle sprains from sudden stops or landings on uneven ground

• Knee (ACL) injuries due to twisting, pivoting, or poor landing technique

• Overuse injuries like shin splints or patellar tendon pain from repetitive jumping

Many of these are avoidable through proper conditioning, strength work, and movement education — all of which are built into Propel Fit’s approach.

The Foundation: Strength and Stability

Preventing injury starts long before the first whistle. Our netball strength training programs are designed to build stability in the key areas that protect joints and absorb force.

We focus on:

• Ankle and calf strength: Improves landing control and reduces sprain risk

• Glute and hip stability: Keeps knees tracking safely during cuts and jumps

• Core control: Maintains balance and posture under pressure

• Single-leg strength: Builds balance for take-off and landing

Training is progressive, ensuring each athlete builds confidence and coordination safely — essential for growing bodies and developing players.

Smart Warm-Ups and Landing Mechanics

Before every session or match, proper preparation makes a huge difference.

We teach our athletes how to land softly, maintain alignment, and avoid valgus (knees collapsing inward).

Incorporating a few minutes of dynamic warm-up — such as hopping, lateral jumps, and controlled balance work — helps prepare joints and ligaments for explosive play.

Managing Overuse and Recovery

Netball seasons can be long, and overuse injuries often creep in gradually. Recovery is just as important as training. Propel Fit coaches educate players on:

• Load management: Avoiding sudden spikes in training intensity

• Mobility routines: Keeping ankles, hips, and knees moving freely

• Nutrition and hydration: Supporting joint and muscle recovery

Nutrition underpins our programs

At Propel we believe Nutrition is key to health and performance.

Educating and guiding our young athletes on what and when to eat is infused into our training, with most parents reporting significant changes in eating behaviours and attitudes within a few weeks.

Local Support for Junior Netball Athletes

Whether you play for a local club in Samford, North Brisbane, or beyond, Propel’s exercise physiologists and strength coaches can tailor a program that builds confidence and reduces injury risk.

We help junior netball players:

• Improve balance, coordination, and agility

• Develop body awareness and strength

• Return to play safely after injuries

Book a Strength and Stability Assessment

If you or your child plays netball, don’t wait for an injury to strike.
Book a strength and stability assessment at Propel Fit today and discover how targeted training can keep you on court, strong and injury-free.