Walk around lake hayes Shoot 30 goals Ball control freestyle (5–10 mins) Lunges down length of court Defensive footwork ladder Ankle mobility routine Shoot 10 goals in a row Swim 10 laps Keep‑ups with a netball x50 Watch netball attack skills video Core circuit (5– 10 mins) Wall sits 3 x 45 seconds Dance workout (10 mins) Plank hold challenge With friend - one-hand passes two minutes Shadow defence footwork Watch Southern Steel game Star jumps x75 Rebound jumps x25 Shoot 5 with your eyes shut Burpees x 10 10 push- ups Wall bounce – 60 second challenge Swim 20 minutes of laps With friend - long passes 5 minutes With friend - close chest passes 2 minutes Yoga Watch netball defence skills video walk to 5 mile for shopping and back again Hip + glute stretch Shoot 50 goals Skipping 5 minutes Upper‑body stretch Footwork practice (land + pivot) Watch Silver Ferns Wall sit – 2 minutes total Fitness sprints on court Walk a dog (borrow one) – 1 hour Upper body 20 minutes Wall pass (weak hand only 20 times) Walk around the twin rivers trail Run cross- country course Catch, split, turn, shoot 20 times One‑leg balance + throw Full lower‑body stretch Wall bounce - two minute challenge Drive & receive (imaginary) Walk around lake hayes Shoot 30 goals Ball control freestyle (5–10 mins) Lunges down length of court Defensive footwork ladder Ankle mobility routine Shoot 10 goals in a row Swim 10 laps Keep‑ups with a netball x50 Watch netball attack skills video Core circuit (5– 10 mins) Wall sits 3 x 45 seconds Dance workout (10 mins) Plank hold challenge With friend - one-hand passes two minutes Shadow defence footwork Watch Southern Steel game Star jumps x75 Rebound jumps x25 Shoot 5 with your eyes shut Burpees x 10 10 push- ups Wall bounce – 60 second challenge Swim 20 minutes of laps With friend - long passes 5 minutes With friend - close chest passes 2 minutes Yoga Watch netball defence skills video walk to 5 mile for shopping and back again Hip + glute stretch Shoot 50 goals Skipping 5 minutes Upper‑body stretch Footwork practice (land + pivot) Watch Silver Ferns Wall sit – 2 minutes total Fitness sprints on court Walk a dog (borrow one) – 1 hour Upper body 20 minutes Wall pass (weak hand only 20 times) Walk around the twin rivers trail Run cross- country course Catch, split, turn, shoot 20 times One‑leg balance + throw Full lower‑body stretch Wall bounce - two minute challenge Drive & receive (imaginary)
(Print)
Walk around lake hayes
Shoot 30 goals
Ball control freestyle (5–10 mins)
Lunges down length of court
Defensive footwork ladder
Ankle mobility routine
Shoot 10 goals in a row
Swim 10 laps
Keep‑ups with a netball x50
Watch netball attack skills video
Core circuit (5–10 mins)
Wall sits 3 x 45 seconds
Dance workout (10 mins)
Plank hold challenge
With friend - one-hand passes two minutes
Shadow defence footwork
Watch Southern Steel game
Star jumps x75
Rebound jumps x25
Shoot 5 with your eyes shut
Burpees x 10
10 push-ups
Wall bounce – 60 second challenge
Swim 20 minutes of laps
With friend - long passes 5 minutes
With friend - close chest passes 2 minutes
Yoga
Watch netball defence skills video
walk to 5 mile for shopping and back again
Hip + glute stretch
Shoot 50 goals
Skipping 5 minutes
Upper‑body stretch
Footwork practice (land + pivot)
Watch Silver Ferns
Wall sit – 2 minutes total
Fitness sprints on court
Walk a dog (borrow one) – 1 hour
Upper body 20 minutes
Wall pass (weak hand only 20 times)
Walk around the twin rivers trail
Run cross-country course
Catch, split, turn, shoot 20 times
One‑leg balance + throw
Full lower‑body stretch
Wall bounce - two minute challenge
Drive & receive (imaginary)
