Strength & Conditioning Programs
The clubs who TRAIN FOR PERFORMANCE now, are the ones lifting trophies later.
Whether you’re building your base in pre-season, pushing for peak match fitness in-season, or fighting your way back from injury — this is where performance meets purpose.
Our netball-specific strength & conditioning programs are trusted by players worldwide, from social netballers to those pushing for elite.
CHOOSE YOUR ADVENTURE:
PRE-SEASON PRO
Build your foundation. Find your edge.
You can’t shortcut pre-season — but you can make it smarter.
Pre-Season Pro is the ultimate strength & conditioning system for netballers who want to hit the court stronger, faster, and more resilient.
This is where we build your engine:
⚡ Explosive lower-body power
🏋️♀️ Strength that transfers to unreal performance
🏃♀️ Speed, acceleration & deceleration control
💪 Injury prevention through balance, stability & control
It’s not random fitness.
It’s targeted performance designed to make every sprint, every contest, and every jump feel easier — because your body’s been built for it.
Perfect for:
Players preparing for tryouts, building match readiness, creating a solid strength and aerobic foundation before training starts or if you’re just wanting to start the season with confidence.
📘 Available as a downloadable guide or inside the PSP App.
Why pre-season feels like hell (and why most players hate it)
Rock up after months off → coaches have programmed endless running, but your lungs are burning in the first five minutes of warm-up, wondering how you’ll survive the rest.
By week 2, half the team is strapped, limping, or nursing some ‘niggle’ already.
Sessions full of 5–10km runs that just leave you wrecked — but don’t make you quicker, sharper, or stronger on court.
Teammates going “oh sorry, I’m late from work” (translation: phew, I missed the conditioning block 🙃).
Players counting down minutes until it’s over instead of actually improving their game.👀
Yep.
We see it allllllll the time.
And this isn’t the way it has to be.
We’re too used to hating pre-season, players feeling gassed out every session, bodies breaking down, and no real performance improvements — all because there’s no proper system behind the training.
Pre-Season Pro fixes all of that.
Instead of dreading the first few club sessions, you can hit the ground running and actually see measurable results in your performance.
Netball-specific training that is:
8-12 weeks, with 2-4 sessions per week → in a clear, structured plan.
Court-specific: including speed, agility, conditioning, landing mechanics.
Building a strong foundation → reducing injury risk.
Giving progressions for every level (options for gym and home)
Only $49 for proven, netball-specific training that gets results. Yours forever.
It’s a no-brainer really.
In-Season Acclerator
Stay strong. Stay sharp. Stay ready.
The season’s on — your workload’s heavy, your body’s tired, and consistency becomes everything.
In-Season Accelerator is built to keep your performance peaking — not fading.
Because you don’t just want to survive the season… you want to own it.
Each week blends:
✅ Strength maintenance to keep your power base
✅ Mobility & activation to prevent injury and fatigue
✅ Recovery work to stay fresh between games
✅ Performance drills that translate directly to match play
No burnout. No breakdowns. Just steady, consistent performance when it matters most.
Perfect for:
Players balancing games, training, and recovery who want to maintain strength, speed, and confidence all season long.
Two ways to train with us. Same elite results.
📱 App-Based Program – $15/wk
For players who want structure, progress tracking & guided delivery.
12-week program options with 3 focused training blocks.
Choose your level: Minimal Equipment, or Beginner, Intermediate, Advanced Gym.
2-3 sessions per week + 1 optional run.
Focus on strength, speed, landing, conditioning, agility & injury prevention.
Progressively structured from foundational strength to game-ready explosiveness.
Easy-to-follow coaching cues + video demos.
Delivered straight to your phone via the app.
FREE Access to all our in-app resources like Netflix-style on-demand workouts, strength and conditioning programs, mobility flows and rehab protocols.
📥 Downloadable PDF – $49
For players or coaches who prefer offline access and flexible use.
Instant download.
Includes 8 weeks of programming, divided into focused training blocks.
Session-by-session breakdown (zero equipment required other than a resistance band with progressions for home and gym use)
Exercise instructions, movement cues & goals.
Perfect for players without app access or clubs running their own programs.
❌ Without OUR S&C PROGRAMS
Rock up to pre-season and feel like you could spew after the warm-up.
Feel sore and niggly by week 2 because your body wasn’t ready.
Endless laps and long runs that don’t actually transfer to the game.
Skipping sessions (or “running late”) just to avoid the conditioning block.
Struggle through games and skills because fatigue makes everything sloppy.
Start the season on the back foot — chasing fitness instead of building confidence.
✅ With OUR S&C PROGRAMS
Build a fitness base so you turn up ready to train, not dreading it.
Stronger landings and joints → less chance of injuries and niggles.
Interval conditioning, sprints, and strength work that actually match netball. (And are less boring!)
Structured sessions = more confidence, less “just winging it.”
Game-ready fitness → skills stay sharp into the 4th quarter.
Start round one faster, stronger, and with a head start over every other team, still catching up.
Don’t waste another season.
This is the exact difference between teams who start strong and teams who are playing catch up all season.