The netball season is fast approaching — and if you want to hit the court feeling strong, fast, and confident, now is the time to start preparing.

At Propel in Samford, we design preseason conditioning programs that help players develop strength, agility, and endurance before the first whistle blows.

Whether you’re a junior athlete or an experienced player, this is your opportunity to build a foundation that prevents injuries and powers performance all season long.

Why Preseason Matters

Too many players treat the start of the season as “training time,” but the truth is, the season is for playing — not catching up on fitness.

Without adequate preseason conditioning, athletes are more likely to:

• Suffer early-season injuries (ankle, knee, or hamstring)

• Experience fatigue during back-to-back games

• Struggle with balance, power, and agility under pressure

Preseason is when you build the engine — and that engine powers every pass, jump, and sprint.

The Three Pillars of Netball Conditioning

1. Strength Base

Strong legs, hips, and core muscles protect your joints and improve your reaction time.

At Propel, we focus on strength training, using movements that translate directly to the court — squats, lunges, single-leg balance, and resistance band work.

2. Plyometrics and Agility

Plyometric training helps develop explosive power — essential for jumping, sprinting, and rapid direction changes.

Examples include:

• Jump squats

• Skater hops

• Box jumps

We teach proper landing technique and body control to reduce impact and prevent injuries.

3. Endurance and Conditioning

Netball requires short bursts of speed, repeated over and over. Interval-style conditioning (short sprints, shuttle runs, and footwork drills) builds cardiovascular fitness without overtraining.

At-Home Preseason Netball Workout

You don’t need a gym to start building your preseason base. Here’s a short, equipment-free circuit you can do at home:

Warm-Up (3–5 mins)

• Jog or skip on the spot

• Arm circles, hip rotations, ankle rolls

Workout (3 rounds)

1. 10 bodyweight squats

2. 8 jump lunges (each leg)

3. 10 push-ups

4. 20 mountain climbers

5. 20-second plank hold

Finish: Stretch calves, hamstrings, and shoulders

Fuel Your Training

Performance starts from the inside. Support your preseason work with balanced nutrition, including protein for muscle recovery and calcium for bone health.

Build Your Preseason with Propel Fit

At Propel Samford, our netball-specific strength and conditioning programs are designed by exercise physiologists who understand female athletes.

We help players:

• Build strength and coordination safely

• Increase agility and power

• Enter the season confident, balanced, and injury-resistant