NETFIT Pre-Season Challenge

Are you ready to join us on a journey to become your fittest, strongest self?

Hi guys, Sarah here! Welcome to the NETFIT bubble.

Are you ready to join me on a journey to become your fittest, strongest, and most confident self?

This pre-season program was crafted with an incredible team to offer you the most effective, well-rounded training to level up your game.

A little about me—I’ve spent 12 years playing at the elite level, pushing through injuries, setbacks, and the highs and lows of selection. Those experiences shaped my mindset: failure is just a step toward success, and every opportunity deserves my full heart and energy. Gratitude has always been at the core of what I do, and I never want to take a single day for granted.

After going through two ACL reconstructions, I embraced my rehab like a “fitness challenge.” It taught me that, just like a tree, the real strength lies in the roots—deep, grounded, and resilient. That mindset has carried me through the toughest moments. My daily routine keeps me grounded, reminding me to have fun, breathe through the challenges, and be present with my beautiful daughter and my team.

This challenge is my way of going back to those early years, rediscovering what my body is capable of, and now I’m inviting YOU to experience that same transformation. Every step, every session, I’ll be right there with you.

Let’s do this, NETFITTERS! Together, we’ll take it one session at a time, and I know you’ll amaze yourself with what you can achieve.

Love Sarah x

How Kris Hinck breaks down the challenge

MBA | ICF-CCP | High Performance. Lecturer in Applied Sport Science Deakin University. Former S&C coach at elite level. Victorian Institute Of Sport, Geelong Cat’s Adelaide Crows and Bombers Basketball.

Base – 2 week block

Base usually refers to the initial stages of a new training program where you are developing foundational habits, new exercise routines and establishing the skills and techniques you will need for future phases of training.

Build – 4 week block

Build is where the amount of overall training you are completing is elevated and you start to become more challenged in your training. This is where growth in your physical development happens, all the good stuff, while you work on your weaknesses and maximise your strengths.

Peak – 3 week block

Peak is when it all comes together. Typically the intensity lifts and you incorporate more rest into your sessions and week. It’s a period where all the various forms of training compliment each other and sport specific improvements are starting to ne noticed, now and in coming weeks after the training program.

Our Program

The Player

NETFIT Pre-Season is a 9 week netball-specific training approach for the individual where you train your body to achieve a strong foundation for your netball season ahead.

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The Coach

This is your answer to group training in pre-season when you are looking for variety and to run an enjoyable session with your players, but you also want them to develop a strong aerobic base for the season ahead.

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The Player

9 Week Program

All Levels & Abilities

The Coach

6 Week Program

1 hr team group training split into 4 stations

Our Team

Teigan O'Shannassy

Associate Nutritionist. Certified Foodie Professional Athlete with NSW Swifts Nutritious Recipes Healthy Cooking.

Kristiana Manu'a

Professional Athlete with Melbourne Mavericks Former Australian Diamond Mindfulness and strength contributor.

Courtney Summers

Professional Athlete with Northern Territory First Nations Championship representative CEO & Founder of Sometimessad

Get Your 'FREE' Get Started Guide

Pre-Season Guide

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Find a Physical Program Near You

NETFIT Pop Ups are here and together with the NETFIT community we’re here to help you smash your way into pre-season.

We’re hosting FREE pop ups across Australia and New Zealand, so our NETFITTERS can stay motivated this Pre-Season.

Let’s get out there to boost our confidence & build new connections. No matter where you’re at on your pre-season journey it’s all about having fun overcoming self-doubt and supporting each other every step of the way.

Find your location at the link below. To attend you must pre-register.

Weekly Prizes To Be Won!

Share your 9 week pre-season journey to win, weekly prizes.

The way to win:
– Share your workouts on Instagram/TikTok or Facebook through reels, stories or photos
– Tag @netfitnetball and use hashtags

#netfitter #preseasonchallenge #courageovercomfort

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 9 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.