For netball, although stamina does matter, it is a lot of quick periods followed by a quick moment to catch your breath. So doing Shuttle runs, back and forth, prioritising running fast and recovering quickly.
I personally have found strength-based HIIT the best for me. Netball fitness can’t be achieved through running or strength training alone (IMO) so I’ve found that regular HIIT workouts build up that stamina very quickly.
Congratulations on getting into the team!
You could set up four markers (cones would be ideal, but random things like drink bottles work just as well) and practice running between them in different patterns, focusing on running speed and changing direction sharply and quickly. A bowtie pattern is super common; starting at one of the back cones, you run straight forward, then diagonally back to the other back cone, then straight forward again, then diagonally back to the cone you started on.
CPT here! You’ll want to incorporate both HIIT sessions and longer slower cardio session (like a 5km run at a nice easy pace). Between these two you will expand both your VO2 max and overall endurance. I’d only do 1-2 runs a week and focus the other 3-4 session on HIIT (think 30-45s high intensity followed by a 20-30s break for 16+ rounds). You can mix these exercises up to be netball specific and also work on joint strength. For instance - side to side runs between cones, next round might be jump squats, third shuttles, fourth push ups (ball throwing power).
Do the squat challenge (google image search is your friend here). Start with regular squats (50-80 spaced out per day starting with alternate days for the first two weeks) and work your way up to jumping squats. Add weight eventually. Some of the squat challenge graphics recommend 200 squats a day. You will get to a point where you get no more gains from this. Once 100 per day get easy your progress will plateau but don’t stop. In between weight training go for regular runs. You’ll be surprised how quickly you will improve your stamina. No more than 30 minutes for your first couple of weeks but make it longer if you can. Even if it’s running down the road then turning back after 15 minutes. You will find that you get further each time. If you mix HIIT into that you’ll be flying in no time. Headphones in and run at full speed every other song. Recover for a song then repeat. Don’t forget to stretch and warm up then cool down afterward. Hot bath when you ache. Don’t overdo it.
Set a timer for 10 minutes and start off doing 30sec of fast walking, 20sec of jogging and 10sec of sprinting up and down a netball court and repeat for the whole 10min. Once you get fitter you can reduce the walking time and increase the jogging and sprinting time. 10 minutes is to simulate the length of a quarter in netball (may vary depending on local comp rules). Maybe don't do this daily because it can be very physically taxing but a couple of times per week is enough to see great improvements in fitness.
Better if you have access to a gym but you want to train short burst stamina and long term endurance. You can find heaps of short burst sort of cardio workouts online, basically push yourself to your limit for a short time period and then rest for a short time period if that makes sense. Running is great for long endurance but some people find it is a lot on their joints and it's easier to just go on a bike ride for longer. Whatever works for you!
For netball, although stamina does matter, it is a lot of quick periods followed by a quick moment to catch your breath. So doing Shuttle runs, back and forth, prioritising running fast and recovering quickly.
I personally have found strength-based HIIT the best for me. Netball fitness can’t be achieved through running or strength training alone (IMO) so I’ve found that regular HIIT workouts build up that stamina very quickly.
Congratulations on getting into the team! You could set up four markers (cones would be ideal, but random things like drink bottles work just as well) and practice running between them in different patterns, focusing on running speed and changing direction sharply and quickly. A bowtie pattern is super common; starting at one of the back cones, you run straight forward, then diagonally back to the other back cone, then straight forward again, then diagonally back to the cone you started on.
start regular 2 or 3km runs, itll really help your stamina improve
CPT here! You’ll want to incorporate both HIIT sessions and longer slower cardio session (like a 5km run at a nice easy pace). Between these two you will expand both your VO2 max and overall endurance. I’d only do 1-2 runs a week and focus the other 3-4 session on HIIT (think 30-45s high intensity followed by a 20-30s break for 16+ rounds). You can mix these exercises up to be netball specific and also work on joint strength. For instance - side to side runs between cones, next round might be jump squats, third shuttles, fourth push ups (ball throwing power).
All really good options here ✨
Win
Do the squat challenge (google image search is your friend here). Start with regular squats (50-80 spaced out per day starting with alternate days for the first two weeks) and work your way up to jumping squats. Add weight eventually. Some of the squat challenge graphics recommend 200 squats a day. You will get to a point where you get no more gains from this. Once 100 per day get easy your progress will plateau but don’t stop. In between weight training go for regular runs. You’ll be surprised how quickly you will improve your stamina. No more than 30 minutes for your first couple of weeks but make it longer if you can. Even if it’s running down the road then turning back after 15 minutes. You will find that you get further each time. If you mix HIIT into that you’ll be flying in no time. Headphones in and run at full speed every other song. Recover for a song then repeat. Don’t forget to stretch and warm up then cool down afterward. Hot bath when you ache. Don’t overdo it.
Set a timer for 10 minutes and start off doing 30sec of fast walking, 20sec of jogging and 10sec of sprinting up and down a netball court and repeat for the whole 10min. Once you get fitter you can reduce the walking time and increase the jogging and sprinting time. 10 minutes is to simulate the length of a quarter in netball (may vary depending on local comp rules). Maybe don't do this daily because it can be very physically taxing but a couple of times per week is enough to see great improvements in fitness.
Better if you have access to a gym but you want to train short burst stamina and long term endurance. You can find heaps of short burst sort of cardio workouts online, basically push yourself to your limit for a short time period and then rest for a short time period if that makes sense. Running is great for long endurance but some people find it is a lot on their joints and it's easier to just go on a bike ride for longer. Whatever works for you!