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NETFIT Netball

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Fitness

Be the spark that lights up your netball team ~ Bring a ﬁre to your local netball community ~ Feel the spark of ﬁtness and health gained through a sport we love ~ develop self-belief & empowerment to achieve your personal best ~ Spark up your netball skills to be sharp and creative. And never give up on your goals and dreams. – Sarah Wall

10. Jan.

NETFIT Preseason Run - Week 4

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. All LEVELS 10min Warm Up 2min at 70% effort 1min at 30% effort X 5 10min Cool Down
3. Jan.

NETFIT Preseason Run - Week 3

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ALL LEVELS 10min Warm Up 2min 70% effort 1min 30% effort X 5 10min Cool Down
27.12.2025

NETFIT Preseason Run - Week 2

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 2min 80% effort 3min Rest X 4 BEGINNER & INTERMEDIATE LEVEL 5min warm up 2min 80% effort 3min Rest X 3
20.12.2025

NETFIT Preseason Run - Week 1

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up2min 80% effort 3min Rest X 4BEGINNER & INTERMEDIATE LEVEL5min Warm Up2min 80% effort 3min Rest X 3
20.12.2025

NETFIT Run - Beginner Week 4

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. 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. Today Beginners will be working for 90sec on (Jog) & 60sec off (walk) x 10
20.12.2025

NETFIT Run - Advanced & Intermediate Week 4

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. 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. Today Interval training Advance Runners will be working for: 5min warm up 3min 70% effort 3min Rest X 3 And Intermediate Runners working for: 5min warm up 3min 70% effort 3min Rest X 2
13.12.2025

NETFIT Run - Beginner Week 3

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. 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. Today Beginners will be working for 80sec on (Jog) & 60sec off (walk) x 10
13.12.2025

NETFIT Run - Advanced & Intermediate Week 3

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. 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. Today Interval training Advance Runners will be working for: 5min warm up 3min 70% effort 3min Rest X 3 And Intermediate Runners working for: 5min warm up 3min 70% effort 3min Rest X 2

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Be the spark that lights up your netball team ~ Bring a ﬁre to your local netball community ~ Feel the spark of ﬁtness and health gained through a sport we love ~ develop self-belief & empowerment to achieve your personal best ~ Spark up your netball skills to be sharp and creative. And never give up on your goals and dreams. – Sarah Wall

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