Contact Help center
Netball Netball
HOME Netball Drills Warm ups

Netball: Varied Running - Up and Down the court

Sportplan is fantastic with all the various drills for every area...
Julie

DESCRIPTION

  1. Simple jogging x 4 lengths
  2. Jog backwards x 2 lengths
  3. Switch jogging, switching between forward & sideways facing x 2 lengths
  4. Jog, grapevine technique x 2 lengths
  5. Jog, Zig-zag running - two steps right, two steps left x 2 lengths
  6. Static squats - keep heels on ground, knees over feet x 10 on each leg
  7. Static toe rolls - Up onto toes, rock back onto heels x 20
  8. Zig zag at a faster pace - cut out the squeaky shoe noise, so running and not sliding x 2 lengths
  9. Slow walking lunges - 5 to the right, 5 to the left - Head up, keep steady, keep in line, back straight
  10. Static side lunges - 5 to the right, 5 to the left - feet parallel

COACHING POINTS

You don't need to run all the options on the list to the left. Just choose from this list, keep it flowing and high paced!

Obviously the harder you want to push your players, the more runs you will get your players to do.

READ MORE
READ LESS
OFTEN USED WITH...
W-Shape Running | Warm ups

W-Shape Running:

Cones are set out in a W shape.

Players start line up and run one after the other.

Once the first player has reached the first cone the second player starts.

Warm ups
Warm-up: Jogging with Rules | Warm ups

Warm-up: Jogging with Rules:

Jogging around the court for 10 minutes, depending on facilities available possibly with some music playing.

After 5 minutes of gentle jogging introduce some rules (see notes).

Warm ups
Workers in a Square | Warm ups

Workers in a Square:

Split your group into 8s (2 balls are needed for this pass and move exercise).

The balls start on opposite corners and are passed clockwise. Each worker, after having passed the ball, swaps places with the player across the square that passed the ball at the same time.

Warm ups
Jogging and Footwork Warm Up | Warm ups

Jogging and Footwork Warm Up:

Jogging and footwork patterns.

Players jog around the court, preforming different footwork patterns along different sides can be any lines on the court, players do not have to run around the perimeter).

With older players allow the player at the front of the line to lead, the other players must follow their example. Regularly change the player at the front of the line.

Warm ups
1127935
1002

SIGN UP NOW FOR FREE

  • search our library of 700+ netball drills
  • create professional netball coaching plans
  • or access our tried and tested netball plans
STAY CONNECTED

in more ways than one

sportplan_netball
MORE Warm ups DRILLS
/drills/ Netball/ Warm-ups /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

  • search our library of 700+ netball drills
  • create your own professional coaching plans
  • or access our tried and tested plans
STAY CONNECTED

in more ways than one

sportplan_netball
LATEST COACHING TRENDS
6 Things Changing Netball in 2026

6 Things Changing Netball in 2026

Netball is experiencing unprecedented growth, with record viewership, evolving rules, and professional leagues expanding worldwide. Here's what 2026 brings for our sport.

January 2026
|
Sportplan Coaching
 Netball Netball Trends Player-Centred Coaching: The Methodology Transforming Netball Development
Player-Centred Coaching: The Methodology Transforming Netball Development

Player-Centred Coaching: The Methodology Transforming Netball Development

Netball Australia's player-centred coaching initiative is reshaping how we develop athletes. Here's what it means for grassroots coaches and why it matters.

December 2025
|
Sportplan Coaching
No More Draws: How to Prepare Your Team for Extra Time

No More Draws: How to Prepare Your Team for Extra Time

The NSL has eliminated draws for 2025. If scores are level after 60 minutes, extra time decides the winner. Here's how to prepare your team for these pressure moments.

November 2025
|
Sportplan Coaching
VIEW ALL COACHING TRENDS

Sportplan App

Give it a try - it's better in the app

SPORTPLAN USES COOKIES

Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

Privacy Policy
We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.


Cookies
Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

More info
Netball POPULAR SEARCH TERMS
back line passes bounce pass centre pass centre pass options chest pass defence defending drills dodging dodging drills driving drills fitness fitness drills footwork fun games getting free high 5 lesson plans netball passing passing drills session plans set play set plays shooting space/movement drills netball warm up warm up drills warm up games warm ups zone defence
YOUR SESSION IS STARTING SOON... Join the worlds largest netball coaching resource for 700+ drills and pro tools to make coaching easy.
LET'S DO IT