Netball: Triangle for Getting Free

Get into 4's with 1 ball  Set out a straight line with cones  2 players will be feeder - one either side of the line  The other two players, one will be an attacker and the other a defender - they will start one side of the line (that feeder should start with the ball)  The attack must receive the ball from the first feeder, they will then pass to the spare feeder The attacker must now cross the line and receive the ball from the other feeder  The attacker will work for 8 passes (4 balls from each feeder)  The aim of the defender is to prevent the attacker getting the ball The practice is continous - the attacker will stay in until they have successfully completed their 4 boxes, likewise the defence will stay in until they make a tip, interception or force a mistake

In one third of the court split your players into groups of 9 with one ball. Coach starts the practice. Each player at the front of the line (in turn) moves out to then drive onto the flat fast pass. They then pass the ball on to the next player in the sequence. Each player after having passed the ball goes to the back of their original line. Definite drive (no dithering)!

In turn the worker feeds the ball to the feeder and then drives to the spot. The worker then changes direction and drives on to the fast and flat pass from the feeder. Finally the worker passes to the next player in the opposite line who then passes to the feeder and repeats the exercise in opposite direction.

Feeder starts with the ball outside of the diamond, 2m from the edge. Attacker and Defender start in the square. Attacker has to get free from defender and receive a pass from F at the cones of the diamond. Defender has to prevent A from moving, restricting her space. Work for 2-4 minutes with A moving to as many different cones as possible to receive a pass from F. Swap roles.

Split players into 4s inside a coned area. The attackers (white) start with the ball on the outside of the playing area. To begin with White 2 feints a movement one way and then sprints in opposite the direction (to begin with use a passive defender). After white 1 has passed the ball, she then has to do a feint dodge and run in opposite direction to receive the ball. Try to get 3 / 5 passes in a row before possession changes.

In 4's. Feeder 1 passes the ball to 2. As she turns, player 3 has dodged to get free from her defence (player 4). Repeat the practice with player 1 now becoming the defender and 2the attacker Progression:- When play reverses and player 4 begins with the ball, player 2 beginsher move assoons as player 4 is ready to pass.

The feeders are positioned adjacent to one another, instead of opposite - with an attacker and defender inside the square. The attacker can offload to either feeder. However, if the attacker cannot get free within 3 seconds OR the attacker is holding the side of the free feeder - the ball can swing to the free feeder. The ball can only be swung once, at which point it must be passed to the attacker. The attacker must still try to get free each time for the first feed.

​Set up a small triangle of cones on the circle edge, to one side. A defender stands in this area. Have 2 attackers (A1, A2) positioned as shown in the diagram. A1 runs into the triangle to receive the ball from A2. A1 passes back to A2 and then enters the circle for another pass.

Set up a small triangle of cones on the circle edge, to one side. A defender stands in this area. Have 2 attackers (A1, A2) positioned as shown in the diagram. A2 passes the ball to A1 and runs into the triangle on the circle edge. A1 passes back to A2 who is now defended.

Players stay in groups of 3 with 1 ball. 2 players stand in the grid and 1 player outside with the ball. The players inside the grid alternate to get free from each other to receive the ball from the player on the outside. Set an allotted period of time for players to complete the pass (ticking clock).

Players work in pairs and number themselves 1 and 2 inside a 5 by 5 metres grid. The coach tells player number 2 to try and get away from player 1 so that when the coach says "Stop" player 1 is unable to touch player 2. Reverse the roles, with player 1 trying to get away from player 2 for when the coach calls "Stop".

Split your players into 3s and select 2 lines on the court (ideally getting players to work within a third of the court each). On the whistle the attacker (white) sprints to either line. The attacker should use a sudden change of direction and sprint to receive the ball from the feeder, away from the defender who is marking them.

The attacker has to try and get free and receive the ball by any of the 4 corner cones on the floor. Once they've achieved this the attacker returns the pass and starts in the middle again.

Players work in 4s, with 1 ball. GS and GK work in the middle with a feeder either side. The GS in the middle positions herself on the opposite side to the ball. So when the lob pass is thrown to the other side the GK cannot move to get in between the feeder and the GS. This should make for an easier pass to the GS inside the circle for the shot.

Players on the wing pass the ball into the centre. They then run towards the cone and cut to the top of the D to receive back the pass.

Two feeders will set up on the third line with a ball each (RED F) In front of each feeder two attackers will stand side by side (approximately 2-3m away from the feeder) There will be one shooter and one defender in the circle Taking it in turns, the two attackers will split and both offer for the ball from the feeder One player will receive the ball (RED A, 1) The other player will drive circle edge and receive the second phase ball (RED B, 2) They will then feed the shooter who can take a shot (3) The pair retrieve their ball and the other set of attackers will go Work for a set number of reps for each pair (for example 5 each side) Swap sides, so each attacker gets to practice both sides of the circle  

Set up 4 cones/throw down lines making a line with markers at the far left, 4m, 2m, 4m. Partners work facing opposite each other, 1 attacker and 1 defender, starting in the 2m zone in the middle. The attacker has to lose the defender within the 2m zone, by dodging and feigning, and then run to either of the outer markers 4m away at the left or right. The defender's job is to tag the attacker before they make it to an outside marker. Keep score of tags

One ball, half court, 1+ workers, 1 feeder, 4 cones 1. Worker starts at centre circle. Drives straight circle edge.  Drives diagonally out to either left or right, drives straight foward to circle edge, drives straight back drive, square drive to centre court then receives a pass at top of the circle.  2. Bring in defender  

Blue player 2 starts with the ball and the other two players set up a few meters away, with the defender marking B1. When everyone is ready: B1 should make a forward run and then perform an outside roll, spinning 360 degrees before then running into space and receive the pass.

Split your players into groups of three, with one ball per group. Player 2's job is to hold their space (screening) behind the defender (player X), leading slightly with one shoulder. When the feeder lifts the ball over player X player 2 must move to receive the pass and then hold/ protect the ball.