Move Faster. Stop Stronger. Stay Sharp When It Matters.

The MHR Online Netball Pre Season - Advanced Program is a 12 week training system designed for players who already have a solid base and now need to perform at speed, under pressure, and late in games.

This program develops first step acceleration, confident deceleration and landing, reactive changes of direction, and conditioning that holds together when fatigue sets in.

This is not general fitness.
This is game ready athleticism.

Program Overview

• Duration: 12 weeks

• Training level: Advanced

• Frequency: 4 training days per week

• Training environment: Court plus basic gym access

• Primary goal: Build game ready speed, agility, repeat effort conditioning, and movement control

This program assumes you train regularly, move well, and can handle structured training loads.

What This Program Focuses On

Training targets the highest physical demands of netball:

• Fast first steps and controlled acceleration

• Strong deceleration and safe landing mechanics

• Sharp changes of direction at game tempo

• Repeat sprint and repeat effort conditioning

• Confidence moving fast when tired

Everything is progressed to maximise transfer to competition.

How the Program Is Structured

Weekly Training Structure

Each week follows a clear and repeatable framework:

• Day 1: Speed and lower body strength while fresh

• Day 2: Repeat sprint style conditioning

• Day 3: Agility, reaction, and strength maintenance

• Day 4: Aerobic tempo and recovery support

Sessions are separated by intent so quality stays high and fatigue is controlled.

Phase Based Progression

The 12 weeks are divided into four progressive phases, each building on the last.

Phase 1 - Movement Quality and Rhythm (Weeks 1-3)

• Sharpen movement patterns

• Introduce controlled speed and agility

• Build aerobic rhythm without overload

Phase 2 - Strength Endurance and Capacity (Weeks 4-6)

• Increase reps, distances, and time under tension

• Improve repeat effort tolerance

• Maintain clean, controlled movement

Phase 3 - Reactive Movement and Game Patterns (Weeks 7-9)

• Introduce reaction based agility

• Increase acceleration and braking demands

• Conditioning begins to mirror real game efforts

Phase 4 - Game Conditioning Peak (Weeks 10-12)

• Highest repeat effort demand

• Maintain strength and speed quality

• Arrive sharp, confident, and ready to train hard

The goal is to feel fast and prepared, not exhausted.

Speed, Agility, and Conditioning Philosophy

• Speed you cannot control is not game speed

• Deceleration quality comes before faster movement

• Conditioning builds from rhythm to repeat effort

• Fatigue is introduced gradually so technique holds

Control first. Speed comes from control.

Strength and Robustness

Strength training supports:

• Lower body force for jumping and landing

• Hip, knee, and ankle stability

• Upper body strength for balance and contact

• Maintaining strength while conditioning volume rises

Strength is maintained and expressed, not chased blindly.

Nutrition and Recovery Education

You receive practical support around:

• Fueling high training loads

• Protein intake for recovery and adaptation

• Hydration strategies

• Balanced eating without restriction

• Sleep, steps, and stress management

Recovery is treated as a performance skill.

Progress Tracking

The program encourages tracking:

• Movement confidence at speed

• Conditioning tolerance

• Strength maintenance

• Energy, mood, and recovery trends

You also receive access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Advanced netball players

• Athletes with a solid strength and fitness base

• Players preparing seriously for pre season

• Those wanting performance that holds up late in games

Who This Program Is Not For

• Beginners or returning players

• Athletes currently rehabbing injury

• Players without an established running and strength base

Where to Go Next

This program represents the highest netball pre season level within the Foundation pathway.

To continue exploring MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

Athletes wanting full individualisation typically move into coaching support after this stage.

How This Fits Within MHR Online

Netball Pre Season - Advanced is designed for players who:

• Want elite preparation without full custom coaching

• Can self manage training loads responsibly

• Understand the difference between effort and quality

This is preparation that shows up on court.

What You Get

• Full 12 week Netball Pre Season Advanced PDF program

• Court and gym based training structure

• Speed, agility, strength, and conditioning progression

• Nutrition and recovery education

• Access to the MHR Performance Hub