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About
This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.
Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. With separate Intermediate and Advanced levels, netballers can choose the option that best matches their current fitness and confidently move forward at their own pace.
This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.
How to Choose Your Level
Beginner Level
Struggles to run 10mins continuously.
Comfortable pace around 7–8 min/km.
Program built for run/walk intervals and low-impact.
Intermediate Level
Can run 20–30 minutes continuously.
Pace around 5:30–6:45 min/km.
Program involves tempo runs, short sprints, and a structured weekly plan.
Advanced Level
Can run 40+ mins continuously with controlled effort.
Comfortable pace around 4:30–5:15 min/km (or faster) Program involves higher km loads
“Start where you are. Run with what you’ve got.
Trust what you’re building.”
Why
- Sarah Wall
I wrote this program for every netballer who wants a simple, achievable way to return to running in the lead-up to next year’s preseason. I know how overwhelming it can feel to start again, especially when life gets full, fitness drops, or motivation feels low. This program is designed to remove that pressure.
I wanted the structure to be easy to read, straightforward to follow, and built around small, weekly goals. You don’t need to think about four weeks at a time — just commit to one week, then pause and ask yourself:
- How far have I come?
- Can I feel progress?
- Is running starting to feel like a habit again?
My hope is that this becomes more than a training plan. I want it to help you reconnect with movement, create healthy routines, and weave running into your everyday life. And I want it to feel social, whether you’re running with friends, jumping online with our community, or simply feeling supported from afar.
When you build a strong fitness base, everything becomes possible. Your confidence grows. Your capacity expands. And when those high-pressure netball moments arrive, you can run them out with clarity, strength and belief.
This is your starting point and the possibilities along your netball journey are endless.
Prep
Shoes – Wear supportive, cushioned running shoes. We recommend the ASICS range.
Hydration – Sip 300–500 ml of water before your run.
Nutrition – Before: light carbs — banana, toast, yoghurt, muesli bar. After: protein + carbs — smoothie, eggs on toast, yoghurt and fruit, chicken wrap.
Track Your Run – Use a simple app like RunKeeper. Screenshot your sessions and tag us — we want to cheer you on!
Feel Connected & Supported
NETFIT APP
Access run-technique videos, real-time recovery classes, warm-ups, mobility, activations, and weekly guidance to keep you feeling strong.
Guided Run Podcast
Tune in on Spotify or Apple Podcasts for coached runs that calls your times, support your pace, mindset, and motivation.
@netfitnetball
Follow along for inspiring preseason content. Tag us to share your journey and connect with NETFITTERS around the world — we’re all in this together.
“Progress is made one run at a time.”
Get Your 'FREE' Week One Guide
Frequently Asked Questions
What does the challenge involve?
In general NETFIT Pre-season is a sports-specific training approach to training where you train your body over 4 weeks to achieve a strong foundation for your netball season ahead. We have included strength training cardiovascular exercises flexibility work and skills training. We have added off leg options It aims to provide a balanced approach to netball fitness by incorporating multiple aspects of physical conditioning into one routine.
What sessions are in the NETFIT Program specifically
- Morning mobility and mindtime
- Run HIIT with ball skills designed to keep your skills up and footwork sharp
- Full body strength and stability, body weight or weighted workouts
When does the challenge start?
We will be starting as a NETFIT community on Monday 11th November.
You can start this program at anytime
When should I see feel results?
You can expect to feel some benefits of your training within a couple of weeks. Initially this may be some soreness but the best thing to do in that instance is to just back your intensity off a little and do not miss the next session. As this soreness cycle subsides you should be able to raise your effort and intensity and after about 4 weeks you will feel and see results in your output and performance.
Is it important add strength training as I prepare for my season?
Strength training is so critical for all athletes but particularly female athletes and especially developing female athletes. It can assist with the strength and integrity of your joints, growing muscles, connective tissues, balance, proprioception and of course our strength and power for accelerations, deceleration and stopping as well as elevation.
How do I get faster on court? Will this program help that?
Like we’ve just describe above strength training is the crucial ingredient to improve your speed and control your body on court. This combined with change of direction training for netball specific movement and increased fitness to help with recovery between efforts will help with your movement speed but also stop fatigue from impacting your decision making speed throughout games.
Your top tips helping players improve their vertical jump. Will this program help that?
There is a term called ‘relative strength’ and this refers to getting stronger relative to your own body size and mass. So as you get fitter and stronger in relation to your individual make up it will become easier to propel yourself all over the court and in particular vertically. And when training these movements you can only get explosive and powerful but training explosive and powerful in these netball actions.
Why do you have morning mobility, and why do you advise you do it in the morning?
Testing is about your own individual progress. It’s nice to see where you sit in relation to others but in reality this doesn’t matter when comparing to yourself and the progress you are making. So with that in mind testing is about self improvement, goal setting and giving you reward for the effort you put in to your preparation.
Why do you add testing to the program?
One of the best things you can learn about preparing for sport is the small moments in a day where you reflect on what it is and what you’d like to achieve rather than just leaving it until the training session. These small actions and habits will help you build resilience accumulatively in mirco moments throughout the training phases rather than feeling obliged to complete additional training sessions that just focus on mobility for 20, 30 or 40 minutes at a time. And even better is this small regular routine has been shown to be more effective in developing the routine for longer term benefit.
What if I miss a day? Or week in the program?
Missing a day is no problem. Pick up the next session where you can. A good rule of thumb is to miss once but never twice and aim to complete at least 80% of the sessions over the duration of the program.
Can I do NETFIT at home?
Yes! The ONLY equipment you’ll need for the bodyweight program is: A mat, chair, netball, theroband
For the gym based strength session, you will only need a barbell, weights and dumbbells.