Build Fitness, Confidence, and Strong Foundations Before Pre Season

The MHR Online Netball Pre Season - Beginner Program is a 12 week training plan designed to prepare players before formal netball pre season begins.

This program focuses on building fitness, confidence, and foundational strength without overload or unnecessary risk. It is ideal for players who are returning to training, have not trained consistently in the off season, or want to reduce injury risk while improving game readiness.

This is the base layer.
Smooth, steady progress beats burning out early.

Program Overview

• Duration: 12 weeks

• Training level: Beginner

• Frequency: 3 sessions per week

• Training environment: Home or court

• Equipment: None required

• Primary goal: Build fitness, confidence, and lower body robustness for netball

This program prioritises movement quality and consistency over intensity.

What This Program Focuses On

Training is structured around the key physical demands of netball at a beginner level:

• Lower body strength for landing, jumping, and deceleration

• Strong hips, knees, ankles, and calves to reduce injury risk

• Aerobic fitness to tolerate training and games

• Confidence moving on court without fear or fatigue

• Gradual exposure to footwork and change of direction

Everything is introduced progressively and deliberately.

How the Program Is Structured

Simple Weekly Layout

Each week follows a clear and repeatable structure:

• Strength focused session to build stability and basic leg strength

• Conditioning session to build aerobic fitness and recovery ability

• Strength plus light court movement session to improve confidence and coordination

Sessions are intentionally uncomplicated so players can focus on execution and consistency.

If you miss a session, you do not make it up.
You simply continue forward.

Phase Based Progression

The program progresses across three clear phases over 12 weeks.

Phase 1 - Base Control and Movement (Weeks 1-4)

• Rebuild movement confidence

• Improve basic strength and control

• Establish an aerobic base without fatigue accumulation

Phase 2 - Capacity and Confidence (Weeks 5-8)

• Increase training tolerance

• Improve strength endurance and conditioning

• Maintain smooth, controlled movement

Phase 3 - Strength Endurance and Game Preparation (Weeks 9-12)

• Build repeatable strength and effort

• Improve continuous running tolerance

• Introduce light court specific movement patterns

The goal is to feel ready for pre season, not exhausted.

Conditioning and Fatigue Management

• Most conditioning is controlled and sub maximal

• Breathing and rhythm are prioritised over speed

• Walking breaks are used strategically, not avoided

• Effort stays repeatable from week to week

Fitness is built by staying relaxed, not by pushing to failure.

Strength, Mobility, and Injury Prevention

Strength work is:

• Bodyweight focused

• Lower body dominant

• Designed to support joints and tendons

Mobility and warm ups are consistent and repeatable, reinforcing good habits that carry into team training.

This program is intentionally joint friendly and confidence building.

Nutrition and Recovery Education

You receive simple, practical guidance around:

• Protein intake for recovery

• Balanced meals without restriction

• Hydration basics

• Sleep, steps, and stress management

Nothing extreme. Nothing confusing. Just fundamentals that work.

Progress Tracking

The program encourages tracking:

• Body measurements every 4 weeks

• Running tolerance

• Energy and confidence levels

• Small wins that build momentum

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

Who This Program Is For

• Beginner netball players

• Players returning after time off

• Athletes without recent structured training

• Anyone wanting to feel confident and capable at pre season

Who This Program Is Not For

• Advanced or elite netball players

• Athletes already deep into strength and speed training

• Players currently completing full pre season workloads

Where to Go Next

This program is the first step in the Netball pre season 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

Once this program feels smooth and repeatable, most players progress to Netball Pre Season - Intermediate.

How This Fits Within MHR Online

Netball Pre Season - Beginner is designed to:

• Rebuild confidence

• Reduce injury risk

• Improve training tolerance

• Create momentum heading into team training

This is base fitness done properly.

What You Get

• Full 12 week Netball Pre Season Beginner PDF program

• Clear weekly structure and priorities

• Strength, conditioning, and court-movement progressions

• Nutrition and recovery fundamentals

• Access to the MHR Performance Hub