Summer Fitness Goals

Staying in shape over summer for netball requires a mix of fitness, skills training, and recovery.

Here are some practical tips:

Fitness Maintenance

1. Cardiovascular Fitness

   • Include interval training to mimic the stop-start nature of netball.

     
     

     Example: Sprints (20–30 seconds) followed by jogging or walking (30–60 seconds), repeated 8–10 times.

   • Go for runs, swims, or cycling to build endurance.

2. Strength Training

   • Focus on lower body, core, and upper body strength to improve jumps, stability, and passing power.

   • Include exercises like squats, lunges, push-ups, planks, and resistance band workouts.

3. Agility and Speed Work

   • Use ladder drills, cone drills, or shuttle runs to enhance footwork, reaction time, and directional changes.

4. Flexibility and Mobility

   • Incorporate dynamic stretches and yoga to improve range of motion and prevent injuries.