Netball is a court game similar to basketball. One major difference between the two is that players move around the court less because they must stay within their assigned areas of the court. The game relies heavily on passing the ball and jumping to either protect the net or score a goal. The best way to improve your muscular strength for netball is to practice the movements you use during the game. Medicine balls allow you to practice passing motions, for example, while providing more resistance than a standard netball.
Standing Ball Passes
Step 1
Stand back to back with your partner. Keep your feet at hip width and your knees, hips and shoulders aligned in a straight line.
Step 2
Hold the medicine ball at chest height with your elbows bent.
Step 3
Keep your hips forward and rotate your torso to the right to pass the ball as your partner rotates to the left to receive.
Step 4
Rotate your torso to the left to receive the ball as your partner rotates to the right to pass.
Step 5
Repeat the pass 10 times in one direction. Reverse direction to work the other side of your body.
Crunch Passes
Step 1
Lie on your back with your knees bent and the soles of your feet on the floor. Extend your arms overhead, on the floor, and hold the ball. Your partner should stand in front of you, toe to toe.
Step 2
Keep the ball extended overhead, engage your abs and sit up. When you reach the top of the sit up, toss the ball to your partner. Your partner should catch the ball and hold it at chest level with her elbows bend.
Step 3
Keep your arms overhead as your partner tosses the ball back to you by pushing out from her chest. Catch the ball and return to the start position.
Step 4
Repeat the crunch passes 10 times, then switch positions with your partner.
Jump Tosses
Step 1
Stand with your feet hip-width apart. Hold the ball at chest height with your elbows bent.
Step 2
Keep the ball at chest level and squat down until your thighs are parallel to the floor.
Step 3
Jump straight up, uncoiling your body like a spring, and toss the ball overhead by pushing from your chest.
Step 4
Catch the ball as you land and return to the squat. Repeat the jump tosses 10 times.
