PRE-SEASON
Build the strength, speed & resilience to crush Round 1—and every week after.
Pre-Season Pro is the netball-specific strength & conditioning program trusted by players worldwide, from social netballers to those pushing for elite.
Whether you're returning from injury, chasing selection, aiming to improve performance or just want to feel confident on court— this is your prep.
The Problem Most Netballers Face
Most players roll into pre-season underprepared. The club sessions are heavy on the running, light on the skills, throw a few burpees and lunges in and there might even be a few generic HIIT classes at your local gym to ‘get the heart rate up.’
But zero structure. Minimal direction.
And by the time you’re 3-4 rounds in?
You’re carrying niggles.
Confidence isn’t there.
You’re feeling buggered by the 4th quarter.
And injuries are waiting to happen.
This isn’t just about fitness. It’s about performance.
It’s about preparation that actually reflects how you move, land, react, and compete in real games.
We built Pre-Season Pro to fix this.
To stop the strength drop-off between seasons.
To reduce the injury count by building bodies that are ready for the demands of the game.
To get netballers strong, fast, and explosive—without guessing.
This is the only pre-season program that’s 100% designed for netballers.
You don’t need another generic workout with lots of running, burpees and sit-ups.
You need structure, progression, and purpose—built for the way you actually move on court.
That’s what this program delivers.
Who This Program Is For:
✅ Netballers playing club, rep, or social.
✅ Athletes returning from time off or injury.
✅ Players chasing more power, confidence, and court presence.
✅ Coaches looking for structured prep for their teams.
✅ Clubs wanting a unified program for full-squad performance.
You don’t need hours in the gym.
You need smart programming, designed for how netball is actually played.
That’s what Pre-Season Pro is all about.
Built Around Our 6 PRO Performance Pillars:
🏐 Strength
🏐 Aerobic Conditioning
🏐 Speed/Agility
🏐 Plyometrics
🏐 Landing Mechanics
🏐 Injury Prevention
These are what separates strong, resilient athletes from broken-down, inconsistent ones.
CHOOSE YOUR FORMAT:
📱 App-Based Program – $15/wk
For players who want structure, progress tracking & guided delivery.
12-week program with 3 focused training blocks.
Choose your level: Minimal Equipment, Beginner, Intermediate, or Advanced Gym.
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 on-demand workouts, strength and conditioning programs 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)
Exercise instructions, movement cues & goals.
Perfect for players without app access or clubs running their own programs.
Why This Works (When Others Don’t)
Say goodbye to endless lunges, burpees and boring gym or HIIT workouts.
We’ve designed this program to be:
✅ Netball-specific (every movement has a purpose)
✅ Progressively structured (you improve every week)
✅ Injury-preventative (not just muscle-burning)
✅ Time-efficient (no 90 min sessions)
✅ Built by experts, tested by real players and clubs worldwide.
Stop Winging It.
Start Training With Purpose.
Whether you're coming back from injury, pushing for selection, or just want to feel stronger and more confident every time you step on court—this is the kind of training that actually moves the needle.
Clear. Purposeful. Built for real performance.
See you inside.