Starts January 1st

Couch2Court 2024

6 Week Pre-season Challenge

Get Your Accountability Calendar

Receive your FREE 6 week challenge accountability calendar. Also stay up to date with all NETFIT emails, inspiring content, news and exclusive offers.


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Get Your FREE Accountability Calendar

Receive your FREE 6 week challenge accountability calendar. Also stay up to date with all NETFIT emails, inspiring content, news and exclusive offers.


Join the Challenge Today!

TODAY is the day you get to claim your FREE NETFIT Accountability chart to prepare you for our Couch2Court V3 Pre-season Challenge. We genuinely use a chart like this every pre-season to track my progress and give me a visual way of tick off my goals, day by day. So we don’t want you to miss out on this awesome opportunity from our team at NETFIT.

These A3 Accountability Charts are perfect for your fridge or bedroom wall. Normally $9.95 + delivery, you can get your own for FREE – just pay $4 to post ANYWHERE around the world.

Fill out the above – but hurry before the deal ends by the 31st of December!

What is the challenge?

Firstly you need to become a NETFIT APP Member

Duration: 6 weeks

Aim: To prepare you for your upcoming netball season.

Who is it for? Beginners to senior netballers that want to ditch the all-or-nothing hard core approach to netball pre-season so you can find balance and still have fun through the holiday festivities.

What are the sessions like? Our team have come together to provide you with 15minute, the same as one quarter of netball. These workouts have been designed to be specific to what we need on court. They are quick and effective and if you what to play another quarter you just repeat the session.

What videos and session plans do I get each week?

  • 🏃‍♀️ *NEW* Netball Addict – Ball skills
  • 🏃‍♀️ Guided Interval Running
  • 🏋️‍♀️ Strength
  • 🏃‍♀️ Footwork and Agility
  • 🧘‍♀️ Meditations and Recovery

The 6 Week Challenge officially begins on Wednesday 3rd January for “prep week”

Not a Member? It’s as simple as downloading the app and taking a look at Week 1 to see if it’s right for you!

Choose your plan

Get Started

Walk 1min – Jog 1min x 10

15min – Low Impact workout

Walk 1min – Jog 1min x 10

Optional Strength

Intermediate Level

Run = 200m Volume efforts



Slay With Tay HIIT. (30sec on /30sec off)

Optional Run 1 min stride/1min jog x 10

Advanced Level

Run = 200m Volume efforts



Slay With Tay HIIT (45sec on /15sec off)

Run 1 min on/30 sec jog x 10

WIN Weekly

How to win

We know everyone share’s their progress differently, so we’re selecting 6 lucky winners to each receive a prize valued up to $500!

  • The Most Committed: Chosen based on who had completed the most workouts and consistently logs their training.
  • The Most Engaged:

    Chosen based on continuous engagement with tagging @netfitnetball & #Couch2Court

  • The Most Creative: Chosen based on your ability to snap, share and show your workouts or movement in any form.

Starting Out

With Sarah Wall

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.

15min Real Time: Knee & ankle strengthening exercises should focus on activating the muscles that attach to and cross the joints. Injury prevention class.

Like A Pro

With Tay Davies

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!



Couch 2 Court


During Couch2Court, you will complete a combination of

Weighted sessions

High-Intensity Interval Training

Core Circuits

Run programs

Netball specific workouts

Each session is designed to fitness and strength on the netball court. You have the option to select between 3, 4 or 5 training days per week and combine with your club sessions.

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.

Choose your plan


Jess Spendlove

Jess is an Advanced Sports Dietitian and the Co-Owner of Health & Performance Collective.

Sharon Finnan-White OAM

Sharon Finnan-White OAM is a former Australian netball player who has taken that attitude into her latest venture, the Indigenous Diamonds Pathway Program.

Paul Mackinnon

The Balanced Runner™ has helped thousands of runners globally – beginner to Olympian–love running again and discover what’s really possible for them.

Sam Higgins

Rep Netballer for SANDY AA.Sam has a passionate belief that kids with a disability should be able to do whatever they want to do.

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