Netball Technical Speed Video

TECHNICAL SPEED CONDITIONING
Each exercise below should be performed in succession. There are 12 Exercises in the Technical Speed section of this program.

1. Perform the Ankling March (foot strike) drill for 10m (goal third).
2. Perform the Ankling Drill at speed for 20m. Walk back and repeat.
3. Perform the Step Over (Stride cycle) Progressions drill for 20m (Step up and over the ankle, then over the calf, then over the knee). Walk back and repeat.
4. Perform the Wall Slides (foot recovery) drill for 10m. Walk Back and repeat.
5. Perform Side shuffles across court to controlled brakes. Walk back and repeat.
6. Perform 16 Step Overs (8 on each side). Walk back and repeat.
7. Sprint forward to controlled brake, Back pedal to controlled brake. Repeat 3 times.
8. Sprint forward to a controlled lateral brake, Back Pedal to a controlled lateral brake. Repeat 3 times.
9. Perform Quick feet excitation (on the spot) turn step to 5 or 10m sprint. Repeat 3 times.
10. Perform 2 to 3 side shuffles to turn step and sprint. Complete 3 on each side.
11. Perform the Pro-Agility Drill (5:10:5). Repeat twice.
12. Perform the Pro-Agility to controlled brake and turn sprint (5:10:5:10). Repeat twice.

The TECHNICAL SPEED CONDITIONING lesson is now complete. The Core Conditioning program is the next one.