Pre-Season Pro

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Next-level netball performance. 🏐🔥
Drills • Systems • Session Plans • Player Programs
Built by a qualified S&C coach. 25+ years in netball.
👇 Let’s get to work👇

17/09/2026

Cool cool, I’ll just defend from the car park then x

16/09/2026

I started playing netball when I was 5 years old. By the time I was 9 I was playing U11 rep, and by 13 I was playing competitive netball 3-4 times per week.

Back then there was NOTHING that helped me get better at netball, other than fluking a good coach and putting up hundreds of shots in my backyard. 😩

It wasn’t until my 20s that I learned how much better your netball can get when you do strength and conditioning alongside it.

Now, as a qualified S&C coach, I’ve spent the last 10 years in the fitness industry seeing exactly what’s possible for athletes when they get this right early.

That’s why we’re releasing JUNIOR PRE-SEASON PROGRAMS.

One for 9-12’s and one for 12-15’s.

This isn’t star jumps, pitter patter, and learn-to-catch.

This is real strength and movement work, built to help young netballers actually get better.

2 sessions a week, 8 weeks, with optional extras you can add in over school holidays or off-season — plus a full skills library of shooting, passing, agility, speed, defensive footwork and more, so they can pick and work on exactly what they need.

Designed to fit around other commitments and keep the load manageable, or able to bulk up the weeks where they have lower loads, like school holidays.

Launches Saturday 19th September, 9am AEST.

We’re SO excited to see how good your young netballers are about to get 😏

14/09/2026

Had this thought at the gym this morning: what if getting older isn’t something to bounce back from, it’s actually the opportunity to get even better? 😏

Think about it in a netball sense.

The hardest players I ever played on weren’t the 16-year-olds. Sure, they’d run and run and run all day, and yeah, you’d get tired if you chased them. But that’s just general fitness, not netball ability.

The players who actually gave me the most trouble were older. Smarter. They moved efficiently. They read the play three passes ahead. They were strong on the body in a way that only comes from years of learning exactly where to be and when.

You don’t get that at 16. You get that with age, with strength, with the kind of experience that comes from years of lessons, games and improving.

Yes, at 16 you probably recover a bit better. 😅 But this whole idea of “bouncing back”? Back to where? The 18 year old version of me that was as skinny as a wet noodle and spent more time on the asphalt than on her player? The version of me at 16 who was getting shin splints because she went from 0-100 with pre-season running? The version of me at 25 who didn’t understand nutrition, recovery or strength & conditioning training (HIIT classes only)? No thanks.

The version of me now? She keeps learning and improving and seeing what’s possible? Omg yes pleaseeee 🤤😍

So what if instead we flipped this whole ‘bounce back’ script? Not “how quickly can I get back to where I was” but “what’s actually possible for me now that I have everything I didn’t have back then?” 😜

Postpartum. Coming back from injury. Time off. Fitness in general.

It can be the version of you that’s harder to play against than ever.

It can be the fittest, strongest, most badass, resilient version of you yet.

20’s, 30’s, 40’s, 50’s… Every decade getting better?

Let’s find out what that looks like.

Comment or DM us the word APP and let’s start bouncing forward 😉

13/09/2026

Split Ring Defence is one of those systems that looks simple on paper but falls apart in about 4 seconds if your GK and GD aren’t communicating constantly. So here’s how we actually teach it, step by step.

Instead of defending a specific player, GK and GD split the goal circle in half using an imaginary line down the middle and own their half. The goal is reading the thrower’s eyes and body language, taking away passing lanes, and attacking the ball rather than chasing players around the circle.

This system works when you’ve got a height, speed or experience mismatch you can’t defend 1-on-1. It’s brutal against goalers who hold or rotate constantly trying to drag your defenders into bad matchups. And it disrupts the feed in, because the space to pass into keeps shifting instead of staying predictable. 😏

The catch: this only works if your GK/GD talks constantly. ‘Mine’, ‘yours’, ‘base’, ‘switch’, non-stop. And it’s a reading skill, not a marking job, so don’t expect it clean after one session. Smart opposition will test the middle repeatedly, so your defenders have to be really good at adjusting constantly.

Start with just GK/GD, getting a feel for the shape. Draw that imaginary line down the centre of the circle, GK owns one side, GD owns the other. Get them shifting together, staying on the balls of their feet, communicating on repeat.

Once that feels natural, add one goaler moving through the space at about 50%. This lets your defenders practice reading and shifting. You can add passes in, which helps the defenders read and try to pick off the ball. Then, add a second goaler, slowly build up to full intensity, where the mids are actually trying to exploit the switch.

This is a system that needs to be a solid commitment. You don’t have to use it all game, every game, you can leave it as a trick up your sleeve for hard-to-beat attacking combos… BUT you have to train it well for it to work.

If you’re a coach who wants systems like this fully broken down so you can run them with confidence, that’s exactly what’s inside our Set Plays and Systems resource.

Comment DECODE and we’ll send it through. 😉

12/09/2026

Netball defenders, this is your cheat code to a perfect box out, every single time. 😏

When you defend a shot, most defenders let gravity take them straight down, whether they’re up on one leg or defending off two feet. The problem is that when you just land flat, you’re stuck, slow to react, and the goaler just steps around you for the rebound while you’re still getting up.

The fix is a small leap across the body as you come out of the defence, instead of dropping straight down. That leap uses the forward momentum you already built defending the shot to rotate you into rebound space before the goaler even gets there.

Staying light like this means you can adjust late, react quicker, and actually hold the space. You’re landing already in position.

Works whether you’re defending off one leg or two. If you’re defending on two feet, just leap off whichever foot gets you into the space best, and you’ll still shut down that second effort from the GA or GS. Timing is everything 👌

How to build it in: practice the leap across on its own first, then add your defence, then the contest, then finally add a ball and go for the rebound. (But make sure you’re not contacting the goaler on your landing!)

If you’re the defender who’s sick of watching goalers pick up the easy second-chance points, this is exactly the kind of detail work that’s inside our training app.

Comment the word APP and we’ll hook you up with a 7 day free trial. 😉

10/09/2026

Exploit: attacking triangles. 🔼

When there is congestion in the attack end, it’s often because we are running in straight predictable lines, and predictable is exactly what a good defence thrives off.

Triangles change that. Picture three points: the pocket, the top corner of the goal third, and the top of the circle. When your attackers work that triangle instead just trying to lose their player with a dodge, or running a straight line in one channel, you open up player swaps, space, and options a straight-line drive never gives you.

The beauty of this is that it can be done with any of the 4 attackers (although we normally do it with C or WA) and you can create them anywhere off the circle edge.

One mid (C or WA) starts with the ball outside the circle, and if all our players were covered… This is where we would use it. The other mid who doesn’t have the ball (WA or C) leads off the circle edge and receives the first pass. As soon as that pass is thrown, C leads into the newly vacated space and receives a pass back. Then first player leads again, this time to the top of the circle, completing the triangle. They can either receive another pass here, or if it has opened up space in your goal circle (because you’ve given the GA and GS extra time) you can pass straight in as well.

Every player who leads off creates space in their channel, and the next player drives straight into that gap. We vacate space so all of your other attackers now have space to drive into.

Once your attackers have the rotation clean, add defenders to apply pressure, then bring your goalers into it. A GS or GA can come out of the circle to create the same space, with a mid driving across to exploit it. From there, add a constraint, score within 4 passes, or run it inside half-court match play to simulate real game pressure.

If your attack end is getting congested and getting picked off every time…

Comment FLAG for our Set Plays + Systems Coaching Resources for the exact the kind of system that changes that.

09/09/2026

Part 4 in the Circle Series: a holding GS against a moving GK. And the key here is to position your body in a way that prevents them being able to move freely.

Ideally, we want to be able to find the body to set up a hold. This is sometimes possible against a moving defender, but it requires constantly repositioning and adjusting, because they are going to continually fight to get off the body. So we approach this a little bit differently than when we play on a GK who prefers to hold.

It is not just about holding space. It’s about continuously trying to find the body, even when they’ve come off.

First thing to do is work out your range, where are you comfortable shooting?

From there, we are working (with every adjustment) to create or open up space in that range, so the ball can be delivered into it.

Two ways you can go about this.

1. Continually find the body. Micro-adjustments with your feet (like in these examples with Sophie Garbin) to protect the space. This means never standing still, if the defender moves, you have to move too. Not ceding an inch of space. If they come off the body you having to actively step INTO that space, punishing them for giving you so much space to work with.

We can also use this technique to just get in their way, even if we’re not ‘holding.’ This prevents the defender from manoeuvring into the back space, or dictating our movements.

2. If you absolutely cannot find a body, they are a bit too wily to allow that to happen, that is where we get them to commit their weight instead. All defenders loooove the opportunity to go for an intercept of deflection, and they rely a lot on instinct. If we can lead, or find a contact point for even a split second, and they shift their weight thinking we’re going to lead, or hold… That gives us a split second to move off in another direction (Eg. For a lob, a drive, or lead) and that opens up the space for us to receive the pass. Timing is everything on this though! Watch the last two examples of Sophie Garbin how she pauses just for a second, and that gives the mids time to release the ball for her to get it cleanly.

Moving goalers will be next in the series! 😉

08/09/2026

Part 3 in the Circle Series: a holding GS against a holding GK, and who actually wins the space. 🫢

A hold that stays stagnant or flat-footed is going to get you beaten. If you plant yourself in one spot and stop adjusting, your player will find a way to push you off it, come around you, or box you out entirely. A strong hold isn’t about standing your ground, it’s about actively protecting it.

That means constantly adjusting, manoeuvring, and adapting to where the ball is, and where you actually want to receive it.

Every time your player tries to reposition, you’re repositioning too, so you’re always the one dictating.

Start with strength, in your legs and your core, so you can actually hold a strong, upright base under pressure. From there, you need to know your range. Where do YOU want to receive the ball, the space that lets you put up a shot comfortably? That’s the space you’re protecting, every single time, no matter how your player tries to move you off it.

Once you know your range, work with your mid-courters on angles. Practice adjusting your stance so you can keep your eyes on the ball while still holding space to move into. If your player pushes you high, pivot to create the space you actually want, while boxing them out behind you. If they come around, pivot again. If they hold, spin and open up. The goal is never getting stuck in the spot they want you in, it’s constantly repositioning into the spot that benefits YOU.

From here, we can build on timing, exactly where you want the ball delivered, and the rotation and dynamic you want with your GA. But this is step one: making your hold strong, active, and genuinely hard to predict.

Next up in the series: a holding GS learning how to beat a moving GK. 😏

08/09/2026

You want to beat a holding GS, but you’re a GK who prefers to move?

Welcome to Part 2 in the Circle Series — where we’re breaking down defensive and attacking styles of play, how to use them and how to beat them.

The first mistake we see with moving defenders is going full floaty and passive, drifting around the body. The problem is a shooter who wants to hold doesn’t actually need to grab you to control you. If you’re floating, she can still push you higher, wider, further out of the goal circle, without laying a finger on you. You’re literally helping do her job for her.

The fix for this isn’t stillness, it’s disruption. Come on the body, then off it, then on again, controlled, not floaty. Because a holding GS’s whole game is built on setting up one specific position to protect the space she wants to receive the ball, if you keep moving on and off her, she never gets to set that position. She spends the whole time repositioning to find you instead of setting up her hold. You’ve flipped who’s doing the chasing. 😜

The second thing to avoid is the big lunge. Stepping deep and low to go for the ball is common, but it’s going to slow you down. You’re stuck in that low position for a beat too long, and a good GS uses that, either finding your body while you’re still down there, or moving off somewhere else entirely while you’re mid-recovery. Small, quick footwork beats one big committed step every time, because you’re never caught in a position you can’t get out of.

The third thing is jumping at the height of the ball instead of closing the gap first. If your GS has led out and the ball’s lobbed up overhead, jumping from where you are means you’re jumping at where the ball is highest and hardest to intercept. This is where a penultimate step matters. It’s the second-to-last step before you jump, the one that sets your body up to explode upward with control, rather than jumping from off the body. Close the gap with quick footwork first, use that penultimate step to load the power in your legs up properly, then go up.

All three come back to the same thing: footwork that keeps you unpredictable, instead of positioning t

07/09/2026

New series alert: we’re going deep on the goal circle. 😉

GK and GS get some of the most technical, split-second decision-making in the entire game, and they’re some of the most common Q’s we get asked.

So we’re breaking it down… Starting with a GK who prefers to hold, playing on a holding GS.

Defending flat-footed and square means you’re basically inviting your player to set, get comfortable, and get the ball pretty much wherever they want. Whenever the GS is dictating the space, they’re winning. So we want to make sure we put herself in a position where we can work it to OUR advantage.

Playing on the body means we want to be in an optimal posi, where we can easily adjust. One shoulder in front (or behind depending on the hold!) with our body angled so we can still see both our player and the ball. This gives us the ability to move our hip around, bring a foot around, or close the space to reach those high balls. This way, we’re not standing square anymore, which allows us much more easy to shut down the play.

This is the difference between contesting a pass in and juuuust missing out on one. You can feel your player when they shift, see when the ball’s coming, have space to work your feet around and actually have a good chance of picking the ball off.

Small positioning change, massive difference in how hard you are to pass over.

What are you most keen to see us cover, GK or GS specific? We’re excited to show you over fave moves in this series! 🤭

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