In this blog, the Exercise Physiologists at Longevity – Drummoyne, EdgecliffMarrickvilleBella VistaRandwickLindfieldBalmain and Neutral Bay highlight 5 key exercises for netball players off the court that will help build strength and power on the court.

Single leg RDL (Romanian deadlift)

  1. Standing with one leg on the ground, extend your other leg backwards, bending at the hip
  2. Keep your leg straight and your spine neutral, avoid rounding your back.
  3. The raised leg should be straight, with your foot flexed and toes pointing towards the ground. Try to maintain square hips, that is, keep your hip facing forwards.
  4. Once you have raised your leg as far as you can with good technique, drive through your heel and push hips forwards to return to starting position. Make sure to do both sides!


Challenge yourself by holding a small weight in the hand on the same side as the raised leg.

Side plank

  1. Lying on your side, place your elbow in line with your shoulder and bend both legs backwards so your knees are in line with your body and your feet are behind you; almost making a right angle at the knee.
  2. Pushing up through your elbow and grounded knee, raise your hips off the ground and hold. Your head, hips and knees should all be in line when viewing from the front, try not to let your hips drop.
  3. Hold this position for 20 seconds and swap sides.


Start at 20s then progress this exercise by increasing the duration of the hold!

Pogo jumps

  1. Standing with hands on your hips, feet shoulder width apart, jump up off the ground with minimal knee bend, keeping your torso upright and flexing your toes towards you in the air then hitting them back down towards the ground when landing.
  2. Try to not let your heels touch the ground when landing.
  3. Perform this exercise as quickly as possible aiming for minimal time spent touching the ground


Try to do 10 in a row at different heights – small, medium, and then as high as you can!

Glute bridge

  1. Lying on your back with your feet shoulder width apart and legs bent, push up through your heels and lift your hips to in line with your knees and shoulders.
  2. Squeeze your glutes as you lift your hips and keep your hips level.
  3. Slowly lower your hips back to the ground.


Extend one leg out straight and push up through the grounded leg, lifting your hips up off the ground and then lower. Make sure your hips stay level, i.e. one side doesn’t drop when you’re lifting your hips.


  1. Standing with your feet shoulder width apart, push your hips back and bend through the knees
  2. Lower your hips until your thighs are parallel to the floor while keeping your chest upright and eyes up.
  3. Push up through your heels to stand up again squeezing your glutes at the top.


Change the tempo of the exercise and count to 3 on the lowering phase and then power upwards in 1 second to help build power.

The Exercise Physiologists at Longevity look forward to helping you prepare and train to build strength, fitness and skills for whatever sport you may be playing this year!

Call the Exercise Physiologists at Longevity Personal Training and Exercise Physiology Edgecliff, Pymble, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista and Neutral Bay on 1300 964 002 to enquire today.

Written by Ellen Spencer