Why Sprint Training is a Game-Changer for Netball Players
- The Netball Co.
- Aug 20
- 3 min read
If you've ever watched elite netball, you've witnessed the explosive speed and agility that separates good players from great ones. Those lightning-fast breaks, the ability to outrun defenders, and the power behind every jump don't happen by accident. Many of netball's most successful athletes have one thing in common: a foundation built through training.
But the benefits of speed development extend far beyond elite performance. For younger players especially, learning proper sprint technique and developing speed creates advantages that last a lifetime, both on and off the court.
The Perfect Athletic Partnership
Netball and athletics share fundamental movement patterns that make them natural training partners. Every netball game demands repeated sprints, sudden stops, explosive jumps, and direction changes. These are precisely the skills that athletics and sprint training develop and refine.
Consider a typical netball play: a wing attack sprints for the centre pass, decelerates to receive a pass, then accelerates again to lose their defender. This sequence mirrors the acceleration, top-speed maintenance, and deceleration phases that sprint training specifically targets.
Why Sprint Training Matters
Building Athletic Foundation
Movement Literacy Learning proper sprinting mechanics teaches young athletes how their bodies should move efficiently. Just like learning to read, developing movement literacy early creates a foundation that supports all future athletic endeavors. Proper sprint technique includes coordination, balance, and timing skills that transfer to virtually every sport.
Natural Development Windows Children have optimal periods for developing speed and coordination. Ages 6-12 represent a critical window when the nervous system is highly adaptable. Missing this opportunity makes it much harder to develop these skills later in life.
Confidence and Long-term Success
Success Across Multiple Sports Speed translates across almost every sport. A child who can run fast will likely find success in athletics, football, basketball, netball, soccer, and many other activities. This versatility builds confidence and encourages continued participation in physical activity.
Preventing Future Limitations Children who don't learn proper movement patterns early often develop compensatory movements that limit performance and increase injury risk later. Teaching correct sprint mechanics prevents these issues from developing and ensures young athletes have the skills they need to suceed.
The key to Coaching Sprinting for beginners
The secret to successful sprint training with young athletes isn't just about getting them to run it's about teaching proper mechanics and making the learning process engaging. Rather than simply telling young athletes how to run correctly, we like to create situations where players can feel and discover proper sprint mechanics naturally.
Break down the skills
Arm drive: Have players run with arms completely by their sides, then with normal arm swing. This dramatic contrast helps them feel how much arm drive contributes to speed.
Posture and Head Position: Place a bean bag on a player's head during running drills. This forces proper posture and reduces excessive head movement while making training fun.
Foot strike: Teach players skipping drills starting with A-marches and progressing to A-skips and B-skips.
Ask questions after each experiment:
"What felt different between those two attempts?"
"Which way felt easier/faster/more controlled?"
"What do you think would happen if we changed this?"
When kids discover proper mechanics through experimentation, they understand not just how to do something, but why it works. This creates deeper learning, increased engagement, and reduces fear of failure by framing activities as experiments.
Make it Netball Specific
Learning the fundamentals is a great place to start but for this to truely benefit your netball training we have to make it more specific to the demands of the sport. Netball is dynamic with constant changes in direction and our training should reflect that!
Once your players have mastered their sprint technique we can start incorporating changes of directions whilst focusing on the skills they have learnt in sprint training.
Sample Sprint Training Guide
Ready to unlock your speed potential? Whether you're 6 or 60, it's never too early or too late to start building the foundation that will transform your netball and your athletic confidence.
Get started by downloading our FREE Netball Specific Sprint Training Session!
Conclusion
The confidence, discipline, and athletic identity developed through proper speed training creates benefits that extend far beyond the netball court. Young athletes who master fundamental movement skills carry those advantages into every aspect of their lives.
Want to get started with us? Join us at one of our clinics or book a private sessions!Want to get started with us? Join us at one of our clinics or book a private sessions!
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