One of the factors which sets a great netball player apart from a good one is strength. Strength is needed for holding space on court, maintaining good form while running, competing for balls in the air and perhaps most importantly, preventing injuries. That explains why the Singapore national team spends about half their training hours in the gym each week!

The gym exercises featured below focus on building explosive power and agility through the use of lighter weights to allow for faster movements. If you are looking to improve your jump height and power, you’ve come to the right place!

Exercise 1A: Box Squats

  • Stay controlled on the way down
  • Once you touch the box/bench, drive up as fast as possible with a slight jump at the top of the movement
  • 10-12 reps


Exercise 1B: Squat Jumps

  • Squat down and jump up as high as you can
  • On landing, go straight back into the squat and jump again
  • 8 reps


Exercise 2A: Reverse Lunge with Knee Lift

  • Lunge backwards with your right foot, making sure your right knee is close to the ground on the lunge.
  • Push off with the back foot and explosively lift the knee up to your chest.
  • Go back down to the lunge in a controlled manner (working both your legs and core)
  • 8-10 reps per leg


Exercise 2B: Split Jumps

  • Start in a lunge position with your back knee close to the floor
  • Explosive jump up and change legs in the air, landing in a lunge position again
  • Once you land, jump straight up again without stopping
  • 8 reps per leg


Exercise 3A: Romanian Deadlifts (RDLs)

  • Stand with feet shoulder-width apart
  • Keeping your back straight and knees slightly flexed, lower the barbell to around mid-shin level in a controlled manner. You should feel a stretch in the hamstrings when at the lowest point of the movement.
  • Explosively stand up keeping your back straight and core tight throughout
  • 10-12 reps


Exercise 3B: Skater Jump with Stick

  • Start in a single leg quarter squat position, with your opposite arm in front
  • Jump laterally as far as you can, landing onto your other leg. Make sure that you swing your arms and the opposite arm is now in front.
  • Stay in this position for 1 second before jumping laterally again
  • 8 reps per leg


Instructions: Complete 3 sets of each groups of exercises. Commence exercise B immediately after exercise A. Rest 1 min between each set.

  • (Exercise 1A + 1B) x 3 sets
  • (Exercise 2A + 2B) x 3 sets
  • (Exercise 3A + 3B) x 3 sets

This program is designed for players who already have a good strength base through regular gym sessions, and are used to working with equipment such as barbells. If you are new to gym, it is important to seek proper supervision when attempting these exercises!

(Image credit: Netball Singapore)

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