Netball preseason training WDNA
Good netball pre season preparation is not just about fitness. It is about getting your feet, ankles, calves, knees and overall lower limbs ready for the load that comes with training, jumping, landing, cutting, pivoting and playing on hard courts.
This is where a lot of trouble starts.
Every year, plenty of netballers head into preseason after a quieter off-season, then suddenly go from not much load to multiple training sessions, trials, fitness work and games. That jump often catches players out. We tend to see ankle sprains, heel pain, shin pain, calf tightness, knee pain and sore feet flare up during this period, especially when training ramps up too quickly or footwear is not right.
For families involved in the Wyong District Netball Association, preseason is a good time to get on top of little issues before they turn into bigger ones. Whether it is a junior player heading back into court sport, a teenage representative player doing extra sessions, or an adult returning after a break, the basics matter. Build gradually. Check shoes. Strengthen properly. And do not ignore pain that keeps hanging around.
Why netball is tough on feet and lower limbs
Netball places high demands on the lower limb. It is not just running in straight lines.
Players are repeatedly:
accelerating and stopping suddenly
landing from jumps
changing direction quickly
pivoting under load
spending long periods on hard court surfaces
backing up for multiple sessions each week during busier parts of the season
That combination can load the foot, ankle, Achilles, calf, shin, knee and sometimes the hip. Younger players can also be more vulnerable during growth spurts, when the bones, muscles and tendons are not always adapting at the same rate.
For that reason, netball pre season preparation should include more than just turning up to fitness and hoping the body catches up.
What players should be doing before the season starts
Build training load gradually
This is one of the biggest factors in netball injury prevention.
A common mistake is doing very little through the off-season, then jumping straight into hard preseason sessions, extra running, team training and weekend trials all at once. The tissues in the lower limb need time to adapt to load. That includes muscles, tendons, joints and bones.
A better approach is to build up over several weeks:
start with lower volume and lower intensity
add one variable at a time, such as duration, intensity or number of sessions
avoid stacking too many high-impact days back-to-back early on
allow recovery days between harder sessions, especially for juniors and players returning from pain or injury
This matters for senior players, but also for younger netballers doing school sport, rep training and club sessions all in the same week. Parents often do not realise how quickly the total load adds up.
Do not use running fitness as the only form of preparation
General fitness helps, but pre season netball training should include sport-specific movement. Straight-line jogging alone does not prepare a player for landing, cutting and pivoting.
Useful preseason work often includes:
controlled jumping and landing drills
change of direction practice
calf and lower limb strength work
balance and single leg control
gradual return to court-based sessions
The aim is to prepare the body for actual netball demands, not just improve general conditioning.
Common preseason problems in netball players
Ankle sprains
Ankle injuries are common in netball, especially when landing awkwardly, stepping on another player’s foot, or returning to court before balance and control have come back properly.
Players with a history of ankle sprains are often at higher risk of recurring issues if they have not rebuilt:
strength
balance
landing control
confidence changing direction
If an ankle still feels unstable, stiff, puffy, or sore with court work, that is worth getting looked at rather than just taping it and pushing on.
Knee pain
Netball knee pain can show up for a few reasons in preseason. It might be around the kneecap, just below it, deeper in the joint, or linked to how the player is loading when landing, squatting or changing direction.
Sometimes it is a strength and control issue. Sometimes it is a load issue. Sometimes footwear or lower limb biomechanics are adding to it. Junior players and teens going through growth can also become sore when training volume lifts quickly.
Knee pain that keeps coming back is usually a sign that something needs to be adjusted. Not necessarily something major, but it should be assessed properly.
Shin pain
Shin pain often starts when court load or running volume increases too quickly. It can feel like tightness, aching, or a more focal pain along the shin.
Sometimes it settles with sensible load adjustment. Sometimes it points to overload that needs a closer look. Persistent shin pain should not just be pushed through, especially if it is becoming more localised or worsening with impact.
Calf tightness and Achilles soreness
Calf and Achilles issues are common in players doing more jumping, sprinting and stopping work than their tissues are ready for.
It often starts as:
morning tightness
soreness after sessions
a pulling feeling during push-off
calf fatigue late in games or training
This can be linked to reduced calf strength, poor load progression, old footwear, or returning too hard too quickly after a break.
Heel pain in younger players
For younger netballers, heel pain can show up during growth phases. A sore heel child who is doing more running and jumping on court may develop irritation around the growth plate area at the back of the heel. This is often linked with what people call Sever’s disease.
It does not mean something is badly damaged, but it does need to be managed properly. If a child is limping after netball, struggling the next morning, or consistently sore during sport, that is not something to just brush off as “growing pains”.
General netball foot pain
Netball foot pain can come from a few places. Forefoot soreness, arch pain, midfoot irritation and big toe joint pain are all things we see in court sports.
Contributing factors may include:
a sudden increase in training load
poor shoe condition
foot structure and mechanics
reduced strength through the foot and calf
previous injury
hard playing surfaces
The right approach depends on the diagnosis. That is why recurring pain usually needs more than just rest and hoping for the best.
Check netball shoes before preseason ramps up
Footwear matters more than people think
A lot of players head into preseason wearing shoes that are already well past their best. They may still look okay from the outside, but the support, cushioning and stability can be quite different once the shoe is worn down.
This is a big issue in netball footwear. Netball places high lateral and rotational demands on shoes. If grip is poor, the upper is stretched, the midsole is flat, or the shoe no longer feels stable, that can contribute to discomfort and reduced confidence.
What to check in a netball shoe
Before the season starts, it is worth checking:
how old the shoe is
whether it has lost shape or support
whether the sole is worn unevenly
whether the heel counter has softened
whether the player’s foot is spilling over the edges of the shoe
whether the shoe still feels stable during side-to-side movement
Junior players can also outgrow shoes without making much fuss about it. Parents often find out only once the player starts getting blisters, toe pain or sore arches.
A shoe does not have to be perfect for every foot, but it should suit the player, the demands of netball, and the amount of court load they are doing.
Strength work that actually helps before netball season
Focus on lower limb strength and control
Strength work does not need to be fancy, but it should be relevant.
Helpful preseason areas often include:
calf strength
single leg balance
landing control
glute and hip strength
quadriceps strength
foot and ankle control
This can help players tolerate court load better and may reduce risk factors linked with poor landing mechanics and fatigue-related movement changes.
Why calf strength matters so much
The calf complex does a huge amount of work in netball. It helps with push-off, deceleration, landing control and repeated court movements. Weak or underprepared calves can contribute to Achilles soreness, calf tightness, reduced spring, and sometimes increased strain elsewhere down the chain.
For players with recurrent lower limb issues, calf capacity is often worth checking rather than assuming they just need a stretch.
Manage soreness early, not late
Some muscle soreness in preseason is expected. That is normal.
What is less normal is:
pain that worsens each session
limping after training
pain that sticks around for days
recurring pain in the same spot each week
swelling
sharp pain with jumping or landing
pain that affects school sport, work or daily walking
This is where players and parents can get caught out. A lot of preseason problems are manageable early, but harder to settle once a player keeps loading through them for three or four weeks.
Managing soreness early might involve:
reducing volume for a short period
spacing sessions out better
modifying drills
reviewing footwear
strengthening weak areas
getting assessed if pain is not settling
That is more useful than simply resting for a few days, returning full tilt, then flaring it again.
Returning too hard too quickly is one of the biggest preseason mistakes
This is especially common in:
players coming back from a previous injury
juniors moving into a busier age group or rep pathway
players doing extra fitness outside netball
adults returning after time away from court sport
The issue is not just fitness. It is whether the feet and lower limbs are ready for repeated impact, fast direction changes and court volume.
A player might feel generally fit but still not be ready for:
two hard training nights a week
game simulation work
jumping drills
tournament-style loads
extra weekend sport
That gap is where many injuries happen.
When it is worth getting assessed
Do not wait until it is properly limiting
An assessment may be useful if:
pain has lingered for more than a week or two
symptoms keep returning once training increases
there is a history of recurring ankle sprains
a child is limping or avoiding sport
shoes never seem comfortable or wear unevenly very quickly
pain is affecting jumping, landing or cutting
there is swelling, altered walking, or pain with everyday activity
A proper assessment can help work out whether the main issue is load, footwear, strength, movement pattern, recovery, or a more specific injury that needs closer management.
For junior players, early advice can make a big difference
Parents often are not sure whether a sore heel, shin or knee is just part of sport. Sometimes it is a minor load-related issue. Sometimes it is a sign the player needs a short-term change in training and a clearer plan.
Getting it checked early can be useful. Not because every child needs treatment, but because the right advice early often helps avoid a more frustrating stop-start season.
What good netball pre season preparation looks like
A sensible netball pre season preparation plan usually includes:
1. Gradual load build
Increase sessions steadily over a few weeks rather than cramming everything into a short period.
2. Court-specific preparation
Include jumping, landing, change of direction and netball movement drills, not just straight running.
3. Strength work
Build calf, ankle, knee and hip capacity so the body is better prepared for court load.
4. Footwear review
Make sure netball shoes still fit, still support well and suit the player’s current needs.
5. Early management of soreness
Do not ignore recurring pain, especially around the ankle, shin, heel, calf or knee.
6. Assessment where needed
If symptoms are lingering, recurring or changing the way a player moves, get some clarity before the season gets busier.
Netball pre season preparation for Wyong players and families
For players involved in Wyong netball and the Wyong District Netball Association, preseason often comes with a mix of training, grading, extra activity and a lot of excitement around the season starting. That is great, but it also means loads can stack up quickly, especially for juniors doing school sport and club commitments together.
The goal is not to wrap players in cotton wool. It is to help them head into the season more prepared, with fewer setbacks from avoidable overload issues, shoe problems or niggling pain that has been there since the first few sessions.
A bit of planning before the season starts can go a long way.
FAQ
What is the best way to start netball preseason after a break?
Start by building load gradually. That usually means easing into court sessions, avoiding too many high-impact days in a row, and adding strength and landing work early. A sudden jump from very little activity into hard training is one of the main reasons pain starts.
How do I know if netball shoes need replacing?
Look at age, fit, stability and wear. If the shoe feels flat, unstable, stretched, worn unevenly, or no longer grips well, it may be time to replace it. Growing juniors may also outgrow shoes before it is obvious.
Is heel pain common in junior netballers?
Yes, it can be. Younger players doing lots of running and jumping can develop heel pain, particularly during growth spurts. It should still be assessed if the child is limping, regularly sore after netball, or struggling to keep up with sport.
Should players train through ankle or knee pain in preseason?
That depends on the cause and severity. Mild soreness may settle with load adjustment, but pain that persists, worsens, or keeps returning should not just be pushed through. Recurring ankle injuries and knee pain are worth assessing properly.
What does a podiatrist look at for netball players?
A podiatrist netball assessment may include foot and ankle function, footwear, load history, strength, movement pattern, previous injuries and the area of pain itself. Treatment depends on the diagnosis and what is driving the symptoms.
Can preseason training help prevent netball injuries?
It can help reduce risk, yes. Good pre season netball training improves tissue capacity and helps prepare players for the demands of the season. It does not guarantee injury prevention, but it can make players better prepared for court load.