Netball Drills for Training: Improve Your Game
Netball drills are structured training exercises designed to improve specific skills needed on court. This guide covers 15 practical netball drills for passing, shooting, footwork, defending, and fitness — suitable for coaches, players, and teams at all levels.
Each drill includes the setup, how to run it, what skill it develops, and progressions to increase difficulty.
Netball Passing Drills
1. Triangle Passing
Players needed: 3 Equipment: 1 ball Area: Small square, about 5m apart
Three players form a triangle. Pass the ball around the triangle using a specified pass type (chest, bounce, shoulder). After a set time, switch direction and switch pass type.
Progression:
- Increase speed
- Add a defender in the middle trying to intercept
- Require players to move to a new position after each pass (dynamic triangle)
Develops: Passing accuracy, catching under pressure, quick release
2. Two-Line Passing
Players needed: 6+ (split into two lines facing each other) Equipment: 1–2 balls Area: 8–10m between lines
Two lines of players face each other. The first player passes to the person opposite, then runs to join the back of the opposite line. The receiver does the same.
Progression:
- Use different pass types each round
- Add a second ball so two passes are happening simultaneously
- Make the receiving player drive forward to meet the pass before catching
Develops: Passing on the move, timing, fitness
3. Pressure Passing Circle
Players needed: 5–6 Equipment: 1 ball Area: Circle of about 6m diameter
Players stand in a circle with one or two defenders in the middle. The outside players must pass the ball across the circle without the defenders intercepting. If a defender touches the ball, they swap with the passer.
Progression:
- Add a 3-second time limit for each pass
- Require a specific pass type
- Reduce the circle size
Develops: Quick decision-making, varied pass selection, vision
For a full breakdown of pass types to use in these drills, see our netball passes guide.
Netball Shooting Drills
4. Spot Shooting
Players needed: 1–2 Equipment: 1 ball, 1 goal post Area: Goal circle
The shooter stands at a marked spot in the goal circle and takes 10 shots. Record how many go in. Move to a different spot and repeat. Cover at least 5 positions: close to the post, left and right sides, edge of the circle, and centre.
Progression:
- Add a time limit (shoot within 3 seconds of receiving)
- Have a feeder pass the ball from outside the circle before each shot
- Add a passive defender who stands nearby (no blocking, just presence)
Develops: Shooting accuracy, consistency from different angles
5. Pressure Shooting
Players needed: 3 (shooter, feeder, defender) Equipment: 1 ball, 1 goal post Area: Goal circle
The feeder stands outside the circle and passes to the shooter inside. A defender actively tries to block the shot (respecting the 3-foot rule). The shooter must catch, set, and shoot under pressure.
Progression:
- Add a second defender
- Require the shooter to move and create space before receiving
- Set a target (e.g., score 7 out of 10)
Develops: Shooting under pressure, composure, footwork in the circle
6. Rebound and Shoot
Players needed: 2 (shooter and rebounder) Equipment: 1 ball, 1 goal post Area: Goal circle
The shooter takes a shot. If it misses, the rebounder catches it and passes it straight back. The shooter immediately repositions and shoots again. Continuous for 60 seconds — count successful goals.
Develops: Shooting recovery, positioning after a miss, fitness
Netball Footwork Drills
7. Landing Practice
Players needed: 2 Equipment: 1 ball Area: Any flat space
One player feeds the ball to the other, who must catch it while landing correctly — establishing a landing foot and pivoting without stepping. The feeder varies the pass height, speed, and angle to challenge different landing situations.
Progression:
- Catch while running forward
- Catch while changing direction
- Add a requirement to pivot and pass within 2 seconds of landing
Develops: Correct landing technique, footwork rule compliance, balance
8. Cone Agility with Ball
Players needed: 1 Equipment: 1 ball, 5–6 cones Area: 10m × 5m
Set cones in a zigzag pattern. The player runs to each cone, stops with correct footwork (landing foot planted), pivots, and passes to a wall or partner before moving to the next cone.
Progression:
- Increase speed
- Reduce the gap between cones
- Add a defender following behind
Develops: Agility, footwork under fatigue, quick pivots
9. Driving and Stopping
Players needed: 2 Equipment: 1 ball Area: One third of the court
One player drives (runs) towards the other, receives a pass at full speed, and must stop legally (one-two landing or balanced jump stop). They then pivot and pass back. Repeat 10 times, then swap.
Develops: Controlled stopping at speed, landing foot discipline, match-realistic footwork
Netball Defending Drills
10. Shadow Defending
Players needed: 2 Equipment: None Area: One third of the court
One player (attacker) moves freely around the third — changing direction, speed, and using dodges. The defender mirrors their movement, staying within arm’s reach without making contact.
Progression:
- Add a ball — the attacker receives passes from a third player while the defender tries to stay close
- Set 30-second rounds and count how many times the defender stays within marking distance
Develops: Defensive positioning, reading body language, agility
11. Intercept Drill
Players needed: 3 (two passers, one defender) Equipment: 1 ball Area: 5–8m channel
Two passers stand about 8m apart. A defender stands between them. The passers try to complete passes while the defender reads the play and intercepts. Rotate after each interception or after 60 seconds.
Progression:
- Widen the channel to make it harder for the defender
- Allow passers to use any pass type
- Add a second defender
Develops: Anticipation, reading the ball, intercept timing
12. 3-Foot Challenge
Players needed: 3 (ball carrier, defender, observer) Equipment: 1 ball Area: Small space
The ball carrier holds the ball. The defender must position themselves exactly 0.9m (3 feet) away — close enough to pressure but without committing obstruction. The observer checks the distance and calls “too close” or “good”.
Progression:
- The ball carrier pivots and the defender must adjust position
- Add a passing option so the defender must react when the ball is released
- Time how long the defender can maintain correct distance while the attacker pivots
Develops: Understanding the 3-foot rule, defensive discipline, spatial awareness
Netball Fitness Drills
13. Thirds Shuttle Run
Players needed: Any number Equipment: Cones or court lines Area: Full court
Players start on the baseline. Sprint to the first third line and back, then to the centre line and back, then to the far third line and back, then to the far baseline and back. Rest, then repeat.
Develops: Speed, endurance, acceleration and deceleration (match-realistic movement)
14. Ball Relay
Players needed: 6+ (two teams) Equipment: 1 ball per team Area: Full court
Two teams line up along the court. The ball must be passed from one end to the other and back. The team that completes the relay first wins. Players must use legal passes and correct footwork.
Progression:
- Require a specific pass type
- Players must move to a new position after passing
- Add a “must bounce pass through the centre third” rule
Develops: Passing speed, teamwork, competitive intensity
15. Position-Specific Fitness Circuit
Players needed: 7+ Equipment: Cones, balls, goal post Area: Full court
Set up stations around the court that match what each position does in a game:
- GS/GA station: Continuous shooting for 2 minutes
- WA/C station: Repeated drives into the centre third, receive and pass
- WD/GD station: Shadow defending with direction changes
- GK station: Rebounding drills — jump, catch, land, pass out
Players rotate through all stations. This builds fitness while reinforcing position-specific skills.
Develops: Match fitness, position-specific conditioning
Planning a Training Session
A balanced training session typically follows this structure:
| Phase | Duration | Focus |
|---|---|---|
| Warm-up | 10 min | Light jogging, dynamic stretches, easy passing |
| Skill drills | 20 min | Passing, footwork, or shooting focus |
| Game-based drills | 15 min | Defending, small-sided games, match scenarios |
| Fitness | 10 min | Shuttles, relays, or circuit |
| Cool-down | 5 min | Stretching, review |
Tips for Coaches
- Vary the drills each session to keep players engaged
- Progress gradually — start simple and add complexity
- Make it competitive — adding scores or time limits increases intensity
- Keep queues short — if players are standing around waiting, split into smaller groups
- Link drills to the game — explain why each drill matters in a match situation
Quick Drill Reference
| Drill | Players | Focus Area | Intensity |
|---|---|---|---|
| Triangle Passing | 3 | Passing | Low–Medium |
| Two-Line Passing | 6+ | Passing, fitness | Medium |
| Pressure Passing Circle | 5–6 | Decision-making | Medium–High |
| Spot Shooting | 1–2 | Shooting accuracy | Low |
| Pressure Shooting | 3 | Shooting under pressure | Medium–High |
| Rebound and Shoot | 2 | Shooting recovery | High |
| Landing Practice | 2 | Footwork | Low |
| Cone Agility | 1 | Agility, footwork | Medium |
| Driving and Stopping | 2 | Footwork at speed | Medium–High |
| Shadow Defending | 2 | Defensive movement | Medium |
| Intercept Drill | 3 | Anticipation | Medium–High |
| 3-Foot Challenge | 3 | Defensive discipline | Low |
| Thirds Shuttle Run | Any | Speed, endurance | High |
| Ball Relay | 6+ | Passing speed, teamwork | High |
| Position Circuit | 7+ | Match fitness | High |
Frequently Asked Questions
What are good netball drills for beginners?
Triangle Passing, Landing Practice, and Spot Shooting are ideal for beginners. They focus on the core skills (passing, footwork, shooting) with simple setups and low player counts. Start with these before moving to more complex drills.
How long should a netball training session be?
A typical session runs 60 minutes: 10 minutes warm-up, 20 minutes skill drills, 15 minutes game-based drills, 10 minutes fitness, and 5 minutes cool-down. Junior sessions can be shorter (40–45 minutes).
How do I make netball drills more challenging?
Most drills can be progressed by adding time pressure, reducing space, introducing defenders, requiring specific pass types, or increasing speed. The progressions listed under each drill above give specific examples.
Can I practise netball drills on my own?
Some drills work solo — Spot Shooting (with a post), Cone Agility with Ball (passing against a wall), and Thirds Shuttle Runs all require only one player. Most passing and defending drills need at least 2–3 players.
Good training translates to better match performance. Focus on the basics — passing, footwork, and positioning — and the rest follows.
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