Whether you are warming up before a game, running a training session, or practising in the backyard, these drills cover the core skills every netball player needs. They range from solo exercises you can do against a wall to small-group drills that work well at training.
For tips on building these into a regular routine, see our guide on how to improve at netball.
Warm-up Drills
Dynamic Stretching Circuit
Players: Any | Equipment: None
Jog the length of the court and back, then repeat with high knees, butt kicks, side shuffles, and grapevine. Finish with leg swings (forward and lateral) holding a post or fence for balance. This warms up the muscles you actually use in netball and is better than static stretching before a game.
Ball-handling Warm-up
Players: 1 | Equipment: Ball
Pass the ball around your waist, through your legs in a figure-eight, and overhead. Then toss and catch with increasing height. Finish with quick fingertip taps between both hands. This takes two minutes and gets your hands ready for catching and passing.
Passing Drills
Wall Passing
Players: 1 | Equipment: Ball, wall
Stand 2 to 3 metres from a wall. Pass and catch continuously, working through chest pass, bounce pass, and shoulder pass. Focus on catching the ball cleanly with soft hands and releasing quickly. Once consistent, increase your speed or move further back.
Variation: Use your non-dominant hand only. In a game you will not always have time to switch to your strong side.
Partner Passing on the Move
Players: 2 | Equipment: Ball
Two players stand about 5 metres apart and pass back and forth while sidestepping down the court. The ball should never stop moving. Work on leading the pass slightly ahead of your partner so they can catch it in stride. Swap direction halfway.
Triangle Passing
Players: 3 | Equipment: Ball
Three players form a triangle about 5 metres apart. Pass the ball around the triangle: player 1 to 2 to 3 and back to 1. After each pass, the passer moves to a new spot, so the triangle is constantly shifting. This builds passing accuracy while moving and teaches players to reposition after releasing the ball.
Variation: Add a defender in the middle who tries to intercept. The passers must read the defender and adjust their angles.
Footwork Drills
Landing and Pivot
Players: 1 | Equipment: Ball
Throw the ball into the air, catch it while landing on one foot, then pivot to face four different directions (forward, back, left, right) before passing or throwing again. The goal is to make your landing stable and your pivot controlled. This is the most common skill new players struggle with, and repetition is the only way to make it feel natural.
Dodge and Re-offer
Players: 2 | Equipment: Ball
One player holds the ball. The other starts 3 metres away, makes a sharp dodge to one side (selling the fake), then drives back the other way to receive the pass. Reset and repeat 10 times each side. This builds the change of direction and timing that creates space in a game.
Shooting Drills
Stationary Shooting
Players: 1 | Equipment: Ball, goal ring
Stand at a comfortable distance from the post and shoot 10 in a row. Focus on technique: ball on fingertips, elbow under the ball, high release, follow through with the wrist. Once you are making 7 or more from that spot, take a step back. Track your percentages over time.
Receive and Shoot
Players: 2 | Equipment: Ball, goal ring
The feeder stands at the top of the circle. The shooter starts outside the circle, drives in, receives the pass, and shoots. Practise catching and shooting in one smooth motion without resetting your feet. Alternate between driving from the left and right side of the circle.
Defending Drills
Defensive Shadowing
Players: 2 | Equipment: None
One player is the attacker, one the defender. The attacker moves freely around a third of the court at jogging pace. The defender maintains the “inside” position between the attacker and the goal, staying about 0.9 metres away (the legal distance). No ball involved. Focus on footwork, body angle, and reading the attacker’s hips to anticipate direction changes.
Progression: Increase the attacker’s speed. Then add a ball and a feeder so the defender must maintain position while also watching the ball.
Intercept Timing
Players: 3 | Equipment: Ball
Two attackers pass back and forth across a 5-metre gap. The defender stands between them and attempts to intercept. The defender should not just reach for the ball but read the passer’s body language and step into the passing lane at the right moment. Rotate roles after 2 minutes.
Game Sense Drills
3v3 in a Third
Players: 6 | Equipment: Ball, bibs
Three attackers versus three defenders in one third of the court. The attacking team tries to work the ball from one sideline to the other (or from the transverse line into the circle). If the defence intercepts or forces the ball out, they become the attacking team. This is one of the best drills for developing game awareness in a small space.
Centre Pass Set Play
Players: 4+ | Equipment: Ball, bibs
Practise a structured centre pass. The Centre takes the pass from the circle. The WA makes a strong lead towards the transverse line to receive. The GA clears to the opposite side to create space. The GS holds position at the top of the goal circle, ready for the next pass. Run this 10 times until the timing feels automatic, then add defenders.
Driving into the Circle
Players: 3 | Equipment: Ball, goal ring
A feeder at the top of the circle, a shooter starting outside the circle, and a defender on the shooter. The shooter must time their drive into the circle to lose the defender, receive the pass, and shoot. The defender works on staying with the attacker and contesting the shot without making contact. Swap roles every 5 attempts.