Netball Strength and Conditioning Coaches

Strength and Conditioning programs for Netballers



Strength and Conditioning Coach for Netball

Our strength training philosophy is to build a strong foundation to be injury free and ready to play, train and compete. We focus on mobility, stability, agility, balance and coordination alongside improving strength, speed and power.

Custom-fit Netball Strength and Conditioning Program

Run Ready Melbourne netball strength and conditioning coaches have extensive experience with high performance training for all ages.  We can ensure that all athletes receive knowledgeable and appropriate training methods to achieve our clients’ athletic objectives and performance goals by taking a personalised approach to training professional netball players and enthusiasts. 

Strength and Conditioning For Netball

A well-rounded Strength & Conditioning program at Run Ready Melbourne aims to improve an athlete’s physical capabilities so that they may continue to train at a level that allows netball players to develop the physical and technical skills necessary to play the sport. Increased performance is always a goal when training.

Speed From Strength and Conditioning

Explosive short acceleration, vertical propulsion, catching, passing, defending, and shooting, with a team’s ability to maintain and take possession of the ball and properly shoot to score points being crucial to their success is essential in netball. Speed exercise improves flexibility by allowing your muscles to move over a wider range of motion. More muscles  are exercised, resulting in improved muscular balance. Sprint acceleration and multidirectional speed are a component of every play, whether it’s creating space on the court, contesting a pass, or blocking an opponent. 

Power From Strength and Conditioning

Netball is mostly anaerobic, with numerous high-intensity movements necessitating a high level of strength, power, and lower-limb control. In netball, strength is really important. Jumping to block shots or racing to get a loose ball requires lower-body force, while completing passes and shooting goals requires upper-body power. We can help to duplicate the forces imposed on our ankles and knees in the game by developing our single-leg strength, allowing us to withstand a higher level of play. All netball players can benefit from Run Ready Melbourne’s netball strength and conditioning program in achieving the athleticism and agility required for the sport.

Strength From Strength and Conditioning

Running speed and overall power improve with regular gym workouts. Core training is a beneficial workout for increasing strength, agility, and coordination while also lowering the chance of back pain. Muscular strength training increases muscle strength and boosts explosive force, which is important for netball jumping. Regular strength and conditioning training at Run Ready Melbourne is necessary for better performance in the court. 

Decreased Injury Risk From Strength and Conditioning

It’s crucial to understand how to activate key muscle groups that stabilize your hips (glutes) and torso (spine and abdominals) so you can move efficiently and maintain the strongest body positions on the court. To avoid injury, Run Ready Melbourne incorporates two key elements into their strength and conditioning program: activation and landing. Landing will improve your ability to land safely and successfully by allowing you to activate the appropriate muscles for netball.

Strength in Netball

Our Strength And Conditioning Philosophy

Our strength training philosophy is to build a strong foundation to be
injury free and ready to play, train and compete. We focus on mobility,
stability, agility, balance and coordination alongside improving strength,
speed and power.
Our teen strength program focuses on building a strong and robust body
with age appropriate exercise prescription. Balance, coordination and
sound landing competencies are key focuses of this program
We aim to educate our clients on the importance of regular and
consistent strength training, and what a good strength training session
looks like.
We have the expertise to prescribe for the individual and their goals and

Train With A Qualified Strength And Conditioning Trainer


All staff have been qualified through ASCA (Australian Strength & Conditioning Association)

Our Strength and Conditioning Coaches

Nick Bowden

Nick Bowden

Exercise Science Graduate Degree, Level 2 ASCA, Level 4 IAAF Athletics Coach

Jo Bowden strength and conditioning coach melbourne

Jo Bowden

Exercise Science Graduate Degree, Level 1 ASCA, Level 2 Aths Coach with Athletics Australia

Run Ready coach -.Luke Hall

Luke Hall

Exercise Science Graduate Degree, Level 2 ASCA, currently completing a Masters of High Performance

Run Ready coach - Aiden Harvey

Aiden Harvey

ASCA Level 1, currently completing Exercise Science degree

dead lifts

Strength and Conditioning for Netball Players

Strength Training

Athletes’ ability to hold static and dynamic positions, such as sprinting and changing directions, may benefit from higher levels of maximum strength. The substantial links between relative maximal strength and netball-specific performance metrics could be explained by the fact that athletes with higher strength levels can generate more propulsive ground response forces and impulse during activities like jumping, sprinting, and changing directions.


Depending on the work: rest ratio used, conditioning sessions at Run Ready aim to develop your cardiovascular system and muscular system to the point where you can produce energy at a high rate repeatedly (repeat sprints and change of direction) or sustain a lower rate of energy production for an extended period (prevent performance decline as a game continues). It’s critical to incorporate exercises that focus on rate of speed and endurance in your training plan. Your conditioning program should be tailored to your current level of fitness.

What Is Exercise Physiology

Exercise physiologists evaluate, plan, and implement exercise programmes for chronic diseases and injuries such as cardiovascular disease, diabetes, osteoporosis, depression, cancer, and arthritis, as well as assisting in the restoration of full physical function, health, and wellness.

The study of the body’s reactions to physical exertion is known as exercise physiology. Changes in metabolism and physiology in various parts of the body, such as the heart, lungs, and muscles, as well as structural changes in cells, are all part of these responses.

What Is Exercise Science

Sports science may be traced all the way back to ancient Greece. Galen, a well-known ancient Greek physician, wrote 87 books about how to enhance one’s health (diet), cardiovascular fitness, and physical strength. The application of scientific knowledge to sports activities is known as sport science. In preparation for events and competitions, sport science attempts to help athletes enhance their performance and endurance while lowering the chance of injury.

It’s used to help athletes, the elderly, and everyone in between determine their strengths and weaknesses so that a training programme may be personalised to them.

Sports scientists keep athletes up to date on the newest training regimens, testing, and preparation. Sports science is at the centre of our strength and conditioning programs for all sports, not just cricket. 

Tailor-made Netball Strength Training

Our programs are made specifically to the sport, but also to the athlete and their goals, weaknesses, strengths and limitations. 

Muscular strength training will improve your muscle strength, but it is mostly focused on boosting the explosive power required to jump during netball. Jump squats and box jumps are two plyometric workouts that can help you enhance your speed and agility. At Run Ready Melbourne, we design appropriate strength and conditioning programs for netball players of all types. 

Even before netball training, resistance training has the ability to boost muscular activation in critical parts of the body, allowing you to land, change direction, and jump more successfully. Take advantage of Run Ready Melbourne's excellent strength and conditioning training programs to help you improve your netball skills!

Regular resistance exercise can help you gain a lot of muscle mass. Although muscle mass typically declines as people become older, strength training can assist to reverse this trend. Strength and conditioning training improves bone density and lowers fracture risk. When you join Run Ready's strength and conditioning program in Melbourne, your flexibility will increase as well. The joints remain flexible, which can help minimize the symptoms of arthritis, particularly in older persons.

Netball strength and conditioning is critical for both performance and rehabilitation. It will help you maintain your balance, improve your match performance, and prevent injuries. All of our strength training programs at Run Ready Melbourne are specially formulated for netball players.

Anaerobic exercise is done without the use of oxygen. Because of the build-up of lactic acid, anaerobic activity can only be sustained for a short period of time. Sprinting, long jump, making a tackle in football, shooting at goal in netball, and serving in tennis are examples of anaerobic exercises.

Lifting weights and doing interval training are the quickest and most effective ways to get in shape for netball. Because netball is such a stop-and-start activity, it's pointless to train by running at the same speed for 30 minutes because you'll never run at the same speed in a netball game. You are not required to train alone at home. To maximize your potential as a netball player, incorporate Run Ready Melbourne's strength and conditioning program into your normal training routine.

We need our cardiovascular system to maintain our muscles supplied with the energy they require throughout a game of netball so they can get rid of built-up lactic acid over longer periods of rigorous action in netball, where the entire body is involved. Run Ready Melbourne curates a strength and conditioning program with HIIT that combines training courses with explosive sprints over short ranges with periods of moderate running in between to really increase your speed and fitness.