There are many ways this pandemic has knocked us down and forced a range to routine. We created a safe and enjoyable program for you to invest 4 weeks to get back to the court in the shape you feel confident to turn twist and thrive.
Busy students, families, young people, office workers and older adults can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine.
4 Sessions Per Week
Week 1 example. Alternate 60sec of jogging and 90sec of walking,
Repeating this sequence eight times for a total of 20 minutes.
Low impact speed session that builds tempo over short distances to gain power for the netball court. With a walk back for recovery.
15min Real Time: Knee & ankle strengthening exercises should focus on activating the muscles that attach to and cross the joints. Injury prevention class.
15min Real Time: Low Impact Interval Class, with a ‘change of direction’ focus to prepare your body for on court movement.
6 Sessions Per Week
Let’s hit the track!
2x running sessions per week, including 1x short interval session and 1x long interval session to increase your overall fitness and get you ready to last a full game of netball.
Each week we will slowly progress our work time and reduce our rest time, make sure you have a watch or timer ready for these sessions.
Let’s get running!
1x COD/Speed session per week with a huge focus on plyometrics, explosive movements, speed and change of direction technique.
This is a VITAL part of our 4-week program; we need to ensure we include this session to get our body ready for that short, sharp and high impact load on our knee’s and joints. Tay takes you through her MUST-do plyometrics, ladder and footwork circuits and speed sessions that will have you tearing up the netball court.
Build back your base and get your body prepared for the physical impact out on the court. Our full-body strength program aims to build your physical foundation to reduce the risk of injury, feel strong and be ready to step back on the court.
3x strength sessions per week – Equipment and bodyweight options for each exercise
15min real-time Slay with Tay. This is when we get to have a whole lot of sweaty “FUN”!
1x Slay per week that incorporates ball work under fatigue, footwork, plyometrics and the ultimate solo workout that leaves you feeling like you’ve just played a game. Get ready to have fun and sweat it out with Tay!
Jess is an Advanced Sports Dietitian and the Co-Owner of Health & Performance Collective.
Sharon Finnan-White OAM is a former Australian netball player who has taken that attitude into her latest venture, the Indigenous Diamonds Pathway Program.
The Balanced Runner™ has helped over a million runners – beginner to Olympian–love running again and discover what’s really possible for them.