This 12 month pathway is designed for netball players who want to train across the entire year with structure, intent, and sustainability.

With a full year available, preparation no longer needs to be reactive. Instead of constantly adjusting week to week, this pathway aligns gym training with off season, pre season, and in season demands so strength, resilience, and performance can develop together.

The focus is long term development, durability, and staying available to play across the season.

This approach reflects preparation principles used across competitive netball environments.

Who this pathway is for

This pathway is well suited if:

• You want to train year round
• You want to improve strength and athleticism long term
• You want structure around gym training during the season
• You are tired of stop start training cycles
• You want training to support netball, not compete with it

If you are preparing for a short term phase only, the 3 or 6 month pathways may be more appropriate.

What the 12 month focus is

With a long timeline, training can be organised into clear phases.

Rather than trying to develop everything at once, this pathway separates priorities so each capacity can be built properly before being layered together.

Across the year, the focus is to:

• Build strength above match demands
• Improve tissue tolerance to jumping and landing
• Develop conditioning that supports repeat efforts
• Maintain strength and resilience during the season

This approach improves performance while reducing injury risk and burnout.

How the 12 months are structured

The 12 month Netball pathway is built using three sequential 12 week training blocks.

Off season strength development
Pre season netball preparation
In season strength maintenance and support

Each phase has a clear role and aligns with the netball calendar.

Training block 1
Off season strength development phase

This phase focuses on building strength, control, and tissue resilience when court demands are lower.

The goal is to create a strong foundation before jumping, sprinting, and volume increase.

Programs used for this block

Strength Foundation Barbell Focus
Three Day Split Program
Two Day Full Body Strength Program

Choose the option that best matches your training experience and available time.

Training block 2
Pre season netball preparation phase

This phase aligns gym work with increased court training and conditioning demands.

The focus shifts toward:

• Power and acceleration support
• Improved tolerance to jumping and landing volume
• Maintaining strength alongside court sessions
• Managing fatigue as intensity rises

Programs used for this block

Netball Pre Season Program
Beginner
Intermediate
Advanced

Select the level that best matches your playing level and weekly load.

Training block 3
In season strength maintenance phase

This phase supports performance and durability across the competitive season.

The focus is on:

• Maintaining strength and power
• Supporting joint and tendon health
• Managing fatigue around matches
• Staying available to train and play

Programs used for this block

Two Day Full Body Strength Program
Three Day Split Program

Volume and intensity should be adjusted based on match schedule and recovery.

What to focus on during this pathway

Across this 12 month pathway, success comes from timing and restraint.

Key principles include:

• Building strength before loading court work heavily
• Reducing gym volume when match demands increase
• Prioritising recovery and sleep during the season
• Adjusting training without abandoning structure

Long term progress comes from staying aligned with the framework, not pushing constantly.

What comes after this pathway

After completing this pathway, you may choose to:

• Repeat a shorter pre season or in season block
• Transition into another sport specific pathway
• Maintain strength and fitness with targeted programs

The framework allows progression without starting over.

The Netball 12 month preparation pathway is built for players who want training to support performance across the entire season.

By aligning strength training with off season, pre season, and in season demands, you build a more resilient body and a more sustainable approach to netball.