Netball: Warm up - Core strength

Every player has 1 ball and runs bouncing the ball up and down the length of the court.

In partners: one player does quick feet in a slight squat position, looking at the ball with their hands by the sides of their heads. The other player stands 2-3ft in front of them holding the ball in front just below the other player's head level (or lower if this is too easy). The player with the ball lets go of it so that it falls towards the floor, and the other player reacts to catch it before it hits the floor.

Whilst passing the ball to each other, three players run in a line across the width of court. Players number themselves 1, 2 and 3 and pass in the following pattern: 1 passes to 2, 2 to 3 and 3 to 1...

Players start inside the safe house (the white area). On the coach's call players must sprint around the entire perimeter of the court, they can only stop running once they are back inside the safe house. Players are given 10 seconds resting time (increase resting time with younger players) before having to repeat the run.

Two lines stand about 5 meters apart with another two lines stood perpendicular so that players are stood in an 'x' formation. As one player runs out without the ball they receive a pass from directly in front of them. They must immediately pass the ball to the player on their left and then run to the back of the line opposite their starting line.

The group is divided into two teams, with each being told which way they are shooting. The aim of the game is for the centre to get the ball to the player called out by the coach as quickly as possible.

Players jog around the court awaiting the call from the coach. When they hear "Footwork" players must work hard for 30 seconds. During these 30 seconds players work on their footwork patterns inside the third of the court they were in when the call was made before then continuing to run around the edge of the court.

5 vs 5 or 7 vs 7 depending on numbers Set up 4 boxes as shown in the diagram, ~3m x 3m each. The Attackers start with the ball in one of the boxes. Their aim is to get to the opposite box using passing. They are allowed into the other boxes but will only score if they get the ball to the opposite box. If the Defenders successfully intercept they can start in a box and do the same thing.

Players 1, 2 and 3 all hold the hips of the player in front of them. The defender (Green Player) tries to tag the back of one of the other nominated players (in this case player 3).

10+ players, 5+ balls, half court area. 1. Half of the players stand in a star/circle shape, these are the feeders. 2. Each feeding player has a partner who stands next to them to start, these are the workers. 3. Each feeder has a ball. 4. Workers drive into the middle and recieve a pass from the feeder two people away. i.e. they skip a person. 5. Worker passes back to the line they have come from and drives towards the feeder who delivers a short bounce pass.  6. The feeder continues to drive around the worker and recives a long pass into the middle. 7. Worker passes the ball back out to initial feeder who passes the ball back. 8. Worker skips another feeder and passes to them, then joins the line.   

Set up: 8+ players, about a third area. Players set up evenly across 4 corners. Opposing players run into the middle and give each other a high five.  

Whole group face the coach who then calls one of the following: Here: Group run forwards. There: Group run in the direction that the teacher is pointing. Everywhere: group run anywhere, dodging everyone. Nowhere: Group jump up, land and turn waiting for the next instruction.

Set up 4 feeders in Compass positions (North, South, East, West), with 2 defenders standing behind the W feeder and to the side. The E feeder begins the drills by passing to either the N or S feeder. Whichever N or S feeder has the ball then passes to the W feeder and the Defenders can go for the intercept. If the defenders go too early then the N/S feeder with the ball has the option to pass opposite instead and the other N/S feeder will play the ball to the W feeder. The W feeder only ever plays the ball to the E feeder. The W feeder also has a ball at the start and after the E feeder has released their ball then the W feeder passes their ball to the E feeder so that there are 2 balls in play.

Using a limited area of the court. i.e. a tennis service court or badminton court (about 3 metres wide). Worker 2 dodges to receive the ball between the two lines.the ball is fed in so that the defender is successful As the defender increases their confidence, then increase the area in which the attacker can run

One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle. In this example the defenders are red, and the attackers are red. When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones). The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.

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.

Set up 9 cones in a square in the middle of a third. Two teams of 3 are lined up on the sidelines of the third, with each player holding the colour bib of their team in their hand. They will play a game of noughts and crosses (tic tac toe). Each player will run forward and place their bib on a cone. They first team to form a 3 bib line (diagonal, horizontal, vertical) of their teams colours wins a point. Rule: Teams are not allowed to place their bibs in a line on the closest row as this makes it too easy. If neither team has won from the initial run in then players can move their own team's bibs continually until one team wins. If you have bigger teams, number your players and call 3 numbers out to start. They can then run back to the sideline to tag another player in to move a bib.

One player always passes the ball straight and the other always passes the ball diagonally. Both players are catching and throwing the ball with one hand and at shoulder height.

Similar to first practice, but now tossing the ball further so that the player moves to catch the ball with one hand.

Players are in partners with one ball between them. Activities are listed below, you can choose to do these in any order, repeat them or use a coach calls system.  1. Lunge jumps x2 squat and pass. 2. Ab twist and pass. 3. Long overhead pass. 4. Fast feet short passing.  5. Low ball, drive around, long ball.  6. Short high ball, over drive around, receive long pass.