Build Strength, Footwork Confidence, and Repeat Effort Fitness That Transfers to the Court

The MHR Online Netball Pre Season - Intermediate Program is a 12 week training plan designed for players who already train or play regularly and now want their fitness to translate directly to netball performance.

This program develops strength, footwork control, and repeat effort conditioning so you can move with confidence, stay stable late in sessions, and reduce fatigue related mistakes on court.

This is the bridge between general fitness and true game ready movement.

Program Overview

• Duration: 12 weeks

• Training level: Intermediate

• Frequency: 3 sessions per week

  • Optional light recovery day if energy allows

• Training environment: Gym or no gym options for strength days, court or outdoor space for conditioning

• Primary goal: Build strength, improve footwork confidence, and develop repeat effort fitness for netball

This program assumes you can already train consistently without pain or injury.

What This Program Focuses On

Training is built around the physical demands of netball at an intermediate level:

• Lower body strength to support landing, braking, and re acceleration

• Improved knee, ankle, and hip control under fatigue

• Repeat effort conditioning rather than steady jogging fitness

• Confident footwork and controlled change of direction

• Maintaining movement quality late in sessions and games

Everything is progressed to support performance, not overload.

How the Program Is Structured

Weekly Layout

Each week follows a consistent and repeatable structure:

• Day 1: Lower body strength and core stability

• Day 2: Repeat effort running based conditioning

• Day 3: Strength plus light, controlled agility and footwork

• Optional Day 4: Easy walk or bike if recovery feels good

Strength days allow you to choose gym or no gym options, making the program adaptable without losing intent.

Phase Based Progression

The program progresses through three clear phases across the 12 weeks.

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

• Reinforce strength technique and stability

• Improve aerobic rhythm and movement confidence

• Build tolerance without accumulating excess fatigue

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

• Increase strength endurance

• Improve conditioning density

• Build confidence in repeat efforts and recovery

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

• Develop repeatable strength under fatigue

• Improve conditioning that feels transferable to netball

• Sharpen footwork control without rushing speed

You should finish this phase feeling prepared, not exhausted.

Conditioning and Fatigue Management

• Conditioning is effort based, not sprint based

• Running rhythm and posture take priority over speed

• Walking recovery is used strategically

• Repeat effort ability is built gradually across the weeks

This prepares you to handle repeated efforts without losing control on court.

Strength, Mobility, and Injury Reduction

Strength work emphasises:

• Controlled tempo and quality

• High rep strength endurance to support late game stability

• Lower body robustness to reduce knee and ankle overload

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

Nutrition and Recovery Education

You receive practical guidance around:

• Protein intake to support recovery and adaptation

• Balanced meals without restrictive rules

• Hydration basics

• Sleep, steps, and stress management

Recovery is positioned as part of performance, not downtime.

Progress Tracking

The program encourages tracking:

• Strength control and endurance

• Conditioning tolerance

• Energy, confidence, and recovery trends

• Small performance wins over time

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

Who This Program Is For

• Netball players who already train or play regularly

• Athletes wanting stronger, more controlled movement

• Players looking to reduce fatigue based errors

• Anyone preparing to step into higher intensity pre season training

Who This Program Is Not For

• Complete beginners with no training history

• Advanced or elite players already completing high speed blocks

• Athletes currently rehabbing injuries

Where to Go Next

This program sits in the middle of 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, players progress to Netball Pre Season - Advanced (Speed + Match Conditioning).

How This Fits Within MHR Online

Netball Pre Season - Intermediate is designed to:

• Convert general fitness into court ready performance

• Improve repeat effort tolerance

• Build confidence under fatigue

• Prepare athletes for true game speed training

What You Get

• Full 12 week Netball Pre Season Intermediate PDF program

• Clear weekly structure with gym and no gym options

• Progressive strength, conditioning, and footwork focus

• Nutrition and recovery fundamentals

• Access to the MHR Performance Hub