Netball Academy
12-Week Pre-Season

WEEK 5/12

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THIS WEEKS FOCUS

This week’s focus is on raising the bar in sprint volume and intensity, layering in more complex court-based patterns, and building resilience for repeat efforts.

  • Finals Players – Reset & Rebuild
    Focus: Light aerobic work to flush the legs.

    • Option A: 15–20 min walk or swim + 10 min mobility

    • Option B: 20–30 min easy jog (conversational pace) + stretch

    Out-of-Finals Players – Full Reset
    Focus: Recovery phase — let body and mind recharge.

    • Option A: Rest day ✅

    • Option B: 20–30 min easy movement of choice (walk, swim, ride, yoga)

  • Finals Players – Stay Strong, Stay Sharp

    • Trap bar deadlift OR goblet squat – 3 × 6

    • Split squat – 3 × 6/leg

    • Push-ups / bench press – 3 × 8

    • Core: plank + side plank – 2 rounds

    • ✅ Moderate, not fatiguing

    Out-of-Finals Players – Reset or Rebuild

    • Option A: Recovery mode → 25 min bike / swim + mobility

    • Option B: Strength builder → Deadlift – 4 × 5, Bulgarian split squat – 3 × 6/leg, RDL – 3 × 8, DB press – 3 × 8, Pull-ups – 3 × 6–8

  • TUESDAY – Club Training / Conditioning

    Finals Players – Game Prep

    • Club session only (skills + match sim)

    • Post-training recovery: foam roll, stretch, early night

    Out-of-Finals Players – Active Down Time

    • 20–30 min easy jog OR swim

    • 10 min mobility flow

    • ✅ Keep it light, focus on moving not grinding

  • Finals Players – Sharpness Session

    • Warm-up jog + drills

    • 6 × 20m accelerations (walk-back recovery)

    • 3 × 10m reactive starts (partner clap or cue)

    • 2 × 30m flying sprints @ 90%

    • ✅ Short, sharp, low fatigue

    Out-of-Finals Players – Variety Day

    • Choose one:

      • 30–40 min bike ride (easy–moderate)

      • 25 min swim (continuous laps or aqua jogging)

      • 30 min light jog (easy pace)

    • 10 min core stability (dead bugs, side planks, bird dogs)

  • Finals Players – Final Sharpen Before Game Day

    • Club session only

    • Recovery snack + mobility after training

    Out-of-Finals Players – Optional Aerobic Builder

    • Option A: Rest ✅

    • Option B: 20 min jog + 4 × 100m strides (smooth, fast but relaxed)

    • Mobility/stretch after

  • Finals Players – Tune-Up

    • Option A: Rest ✅

    • Option B: 8 min jog + 3 × 20m strides + foam roll

    • ✅ Leave legs feeling light

    Out-of-Finals Players – Light Strength or Mobility

    • Warm-up: mobility + activation

    • Step-ups – 3 × 10/leg

    • Hip thrust – 3 × 12

    • DB press – 3 × 8

    • Band pull-aparts – 3 × 12

    • Core: side planks – 2 × 30 sec/side

    • ✅ Not heavy, just keeping strength ticking over

  • Finals Players – Game Day

    • Pre-game warm-up: jog, dynamic drills, 2 × 20m strides

    • Post-game recovery: walk, stretch, hydrate

    Out-of-Finals Players – Reset Saturday

    • Option A: Full rest ✅

    • Option B: 20–30 min light activity (walk, swim, or yoga flow)

    • ✅ Keep it relaxed, focus on recovery

WEEKLY TRAINING OVERVIEW – FINALS TAPERING/RECOVERY PHASE - Updated Monday Sept 1

This week’s plan is built around where you’re at in the season. For those still in finals, the goal is to stay sharp, manage recovery, and hit game day full of energy. For those whose season is over, we’re treating this as an important reset phase — easing off the heavy load, focusing on recovery, and keeping a bit of light strength and aerobic work ticking over so you’re ready to launch into pre-season when the time comes.

Each day has clear options to match how your body feels. If you’re unsure which path to take, just reach out 👊