Starts January 1st

Couch2Court 2023

Couch 2 Court

Back By Popular Demand

Get to know our 6-week Couch2Court Challenge.

NETFIT Netball has created a 6-week program for the coach and the player, providing a 6-week challenge to increase court fitness, overall strength and mindset ready for your 2023 season.

  • Duration: 6 Weeks
  • Workout length: 30-45 minutes
  • Workout Days: Choose from 3, 4 or 5 training days
  • Training Styles: Weighted Strength

    Sessions,High-Intensity Interval Training Options, Core Circuits, Run programs, Netball specific workouts

NETFIT APP Member Offering

  • Individual Player (6 week program)
    • GET STARTED = Low Intensity
    • INTERMEDIATE = Medium Intensity
    • ADVANCED = High Intensity
  • Club Program
    • NETFIT HIIT Class for Group Training 
    • Player Home Program E-Book

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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