This 6 month pathway is designed for netball players who want to prepare properly instead of rushing straight into high load court training.

With more time available, this pathway allows strength and resilience to be built first, then layered into pre season demands at the right time. This improves performance, reduces injury risk, and helps players tolerate the volume of jumping, landing, and change of direction required on court.

This approach reflects long term preparation principles used across competitive environments.

Who this pathway is for

This pathway is well suited if:

• You are in the off season or early pre season
• You want to build strength before court intensity increases
• You feel limited by fatigue or recurring niggles
• You want a clear gym structure across the year

If your season is less than 12 weeks away, the 3 month pathway may be more appropriate.

What the 6 month focus is

With a 6 month timeline, the goal is capacity building followed by specificity.

Rather than blending everything together, this pathway allows:

• Strength and tissue tolerance to be built first
• Jumping and landing capacity to improve safely
• Conditioning demands to increase closer to pre season
• Fatigue to be managed more effectively

This creates better carryover into pre season training and match play.

How the 6 months are structured

The 6 month Netball pathway uses two sequential 12 week training blocks.

The first block focuses on off season strength development.
The second block transitions into netball specific pre season preparation.

Each phase has a clear purpose and supports the next.

Training block 1
Off season strength development phase

This phase focuses on building strength, control, and tissue resilience before court demands increase.

Key outcomes include:

• Improved lower body and trunk strength
• Better tolerance to landing and deceleration forces
• Reduced injury risk entering pre season
• Greater confidence with gym based training

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 experience level and weekly availability.

Training block 2
Pre season netball preparation phase

This phase aligns gym work with increased court volume, speed, and jumping demands.

The focus shifts toward:

• Power and repeat effort tolerance
• Supporting acceleration and change of direction
• Maintaining strength alongside court training
• Managing fatigue as training intensity rises

Programs used for this block

Netball Pre Season Program
Beginner
Intermediate
Advanced

Select the level that best matches your playing level and training background.

What to focus on during this pathway

Across this 6 month pathway, success comes from respecting timing and load.

Key priorities include:

• Building strength before pushing intensity
• Avoiding excessive jumping or conditioning early
• Adjusting gym volume as court load increases
• Prioritising recovery and availability

The goal is to enter pre season prepared, not already fatigued.

The Netball 6 month preparation pathway is designed to help players arrive at pre season stronger, more resilient, and better able to tolerate netball demands.

By sequencing strength and pre season work properly, training becomes more effective and sustainable.