01/10/2026
Netball is won in 3 steps, not 30 metres
Think about how often a player actually reaches top speed on court. A drive to the circle edge, a dodge, an intercept: most movements are only 2-5 steps long.
The player who wins the ball is usually the one who gets off the mark fastest, not the one with the quickest sprint time.
Here’s what to work on 👇
1️⃣ Start low, rise gradually
Lean from the ankles, push the floor away behind you and drive your arms hard. Keep the first steps short and powerful, then let them lengthen as you build speed.
2️⃣ Avoid the common slow-start mistakes
Standing tall on the first step, reaching with the front foot, swinging the arms across the body and taking big first steps all cost you time.
3️⃣ Learn to stop, too
Fast players are the ones who can brake well. Sink your hips, take short braking steps, keep your chest up and your knees over your toes. Good deceleration helps you change direction quickly and protects your knees.
4️⃣ Make it a game
Try Red Light, Green Light (sprint on green, freeze in a strong stopping position on red) or Mirror Chase in pairs (one leads with starts, stops and direction changes while the other mirrors).
💾 Save this for your next training session
📲 Send it to a teammate or coach who needs it
👇 Which of these does your team need to work on most? Tell us in the comments!
As always, any questions send us a DM 📩
