Netball: Sprints - Out and Back

Go back to basics and develop your team?s footwork, helping them to land effectively and make the next pass quickly!

Develop your player's ability to execute quick and efficient footwork, not only when receiving the ball, but also when creating and penetrating space.

Show off some fancy footwork on court and go on the attack with this session!

Master your team?s basic footwork and get them using the 1, 2 release with this session!

Designed to work your players hard - working on their cardiovascular endurance and their plyometric strength

Heel Flicks: Kick your heels up to your bum. Moving at 60% pace.

Side-steps: Face the base line from where you started. Players should side-step across, making sure they do not let their feet touch. Moving at 50% pace.

Star Jumps: Explosive jumps, with wide arms and legs.

Raised Knees: Jog across diagonally, raising knees to a 90 degree angle (can hold out hands to provide a target height). Moving at 60% pace.

Side-steps: Same again, this time facing the other direction. Moving at 50% pace.

Power Jumps: Starting from a crouched position players must jump up, with arms raised above their head.

Twisties: Rotate upper body from one side to the other with your arms while running diagonally across the area. Moving at 40% pace.

Sprint back: Players run back to the start line at 100% speed.

2 Feeders and 1 worker.

1. The worker receives the ball from one of the feeders and passes it diagonally to the other feeder.
   
   
2. Worker then moves across to receive the ball back from the second feeder.
   
   
3. Repeat.

It's very important that the worker lands on the outside foot every time she catches the ball to be able to step with the other foot towards her next intended pass.

Split players into pairs with 1 ball between them and set up as diagram (half a third each if available).

Black C is the feeder and has the ball. The white C is the worker and will be working for 2 minutes and will then swap roles with the black C.

1. The worker starts in the corner - side steps the horizontal lines then changes pace and direction, while sprinting the vertical lines.
2. The worker then heads towards the feeder to receive a pass when the feeder wishes to put the ball in.
3. The worker then sprints back to the corner changes pace and direction back to a side step then repeats around the whole grid creating a star shape.

The worker works for 2 minutes trying to complete as many circuits of the star as possible in the 2 minutes.

The feeder can only pass the ball to the worker when they are driving forwards to start with.

Red player 1 passes the ball to Blue player 1, and then runs forward to receive a return pass from Blue player 1. Red player 1 passes to Blue player 2, receives return pass and then passes the ball to Red player 2, and joins line behind Red player 2.