As another netball season comes to an end, many players are looking forward to a well-earned break. While it can be tempting to pack away the netball shoes until next year, the off-season offers a valuable opportunity to recharge, recover, and continue developing as an athlete.

NetballSmart, encourages players to view the off-season as their General Preparation Phase. This is a time to step back from the demands of weekly training and games and focus on building a strong foundation for the season ahead. The off-season is an ideal time to address injuries or niggles, improve movement quality, build strength, maintain fitness, and support overall wellbeing.

One of the best ways to do this is by getting involved in activities and sports outside of netball. Playing other sports provides a range of physical and mental benefits. Activities such as athletics, touch rugby, volleyball, swimming, cricket, mountain biking, tennis, or kayaking expose players to different movement patterns and challenges. This can help develop athleticism, coordination, balance, strength and fitness in ways that complement netball performance.

Just as importantly, participating in different activities gives the body and mind a break from the repetitive demands of a single sport. It can help reduce training monotony and maintain enjoyment of physical activity.

For players, the message is simple: stay active but do something you enjoy.

For parents, the off-season is a great time to encourage children and teenagers to explore new activities, spend time outdoors, and develop a broad range of movement skills.

For coaches, it is a reminder that athlete development extends beyond the netball court. Supporting players to engage in a variety of activities and strength training can contribute to their long-term development and wellbeing.

As you head into the summer months, consider these three NetballSmart off-season priorities:

• Fix Your Body: Address any injuries, aches, pains or mobility restrictions that may have built up during the season.
• Build Strength: Develop full-body strength through enjoyable activities, resistance training, or other sports.
• Build Fitness: Keep your cardiovascular fitness ticking over with regular activity such as running, swimming, cycling or recreational sport.

Your Off-Season Challenge

Whether you're a player, coach, or parent, we encourage you to make the most of the off-season by incorporating the NetballSmart Home Programme into your weekly routine. The programme provides simple strength, balance, movement, and conditioning exercises that can be completed at home and help build the physical foundations needed for a healthy and successful return to netball.

The goal of the off-season is not to become the best netballer in October. It is to arrive at pre-season healthy, motivated, physically prepared, and ready to enjoy another year on court.

Link to home-based programme: https://netballsmart.co.nz/file/17af8c8c71fc7f4d5904ff73d8d96b2c.html

Article added: Monday 12 October 2026