THE NETFIT POD
By NETFIT Netball
THE NETFIT PODFeb 11, 2024
Netball Addict - Week 6
This weeks Netball Addict class is all about the quick feet & leg burn.
We work for 1minute with an exercise while passing or using the ball against the wall. We sprint for a 30sec block with 3step sprint and jog back repeat We recover pass for 30sec
Guided Run - Week 6
This weeks Guided Run Podcast episode is mix of all the last 6 weeks.
This week is all about confidence on & off court.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
Guided Run - Week 5
This weeks Guided Run Podcast episode is 5 minute block efforts.
This week is a huge focus on quick recovery, especially while we are fatiguing, so we can be more explosive on court more often.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
Netball Addict - Week 5
This weeks Netball Addict class is all about the quick feet, leg burn and the recovery reset.
We work for 1minute with an exercise while passing or using the ball against the wall. We sprint for a 30sec block with 3step sprint and jog back repeat We recover pass for 30sec
Guided Run - Week 4
This weeks Guided Run Podcast episode is 2 minute block efforts.
This week is a huge focus on holding out for the full 2 minute effort, especially while we are fatiguing and recovering quickly, so we can be more explosive on court more often.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
Netball Addict - Week 4
This weeks Netball Addict class is all about Core & Abs.
We work for 1minute with a core exercise while passing or using the ball against the wall. We sprint for a 30sec block with 3step sprint and jog back repeat We recover/rest for 30sec
Netball Addict - Week 3
This weeks Netball Addict class is all about footwork, speed and coordintion. We have recored a podcast episode to guide you through the class. We work for 1 minute with a footwork drill while passing the ball against the wall. We sprint for a 30sec block with 3 step sprint and jog back repeat We recover/rest for 30sec
Guided Run - Week 3
This weeks Guided Run Podcast episode is 30sec efforts x15 and our theme is “HOW TO RESET”.
This week is a huge focus on speed and our first 3 step take off into a sprint.ON stands for sprinting in gear 2 or 3 and when we call “OFF” it is gear 1 a recovery jog or walk.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
Netball Addict - Week 2
This week’s Netball Addict is call “Passing Pyramid Challenge”. It’s a workout that is perfect to practice a range of passes but at the same time getting your heart rate up so you re passing under fatigue.
Give it a go with a partner or team!
Guided Run - Week 2
Welcome to your Couch2Court Run Club, this episode is a judgement-free jog, getting you prepped for thinking in the now so you can power through the future. 15minute run, just like a quarter of netball, all at your own pace.
This weeks Guided Run Podcast is a Pyramid style running plan.
60sec on 60sec off
30sec on 30sec off
15sec on 15sec off.
ON stands for sprinting in gear 2 or 3 and when we call “OFF” it is gear 1 a recovery jog or walk.
Guided Run - Week 1
Welcome to your Couch2Court Run Club, this episode is a judgement-free jog, getting you prepped for thinking in the now so you can power through the future. 15minute run, just like a quarter of netball, all at your own pace.
Netball Addict - Week 1
All you need is a ball & a wall.
Join Sarah for a 15 minute leg burn & ball skills session which equals 1 quarter of netball.
Couch2Court 2024 - Prep Week
Grab ahold of your headphones for the new season of the Couch2Court guided run.
Join Sarah for todays session, it is a total of 15 minutes. Go at your own pace.
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Like a Pro - Short Interval Run Week 4
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Couch 2 Court - Getting Started Week 3
80 seconds of jogging to power-up your body and 30 seconds walking, it's all about being proud of progress.
Like a Pro - Short Interval Run Week 3
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Like a Pro - Long Interval Run Week 2
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Couch 2 Court - Getting Started Week 2
70 seconds of running, 60 seconds of walking, all at the pace that best suits you.
Like a Pro - Short Interval Run Week 2
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Like a Pro - Long Interval Run Week 1
Join Tay for todays Like a Pro Long Interval session, it is a total of 20 minutes.
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Couch 2 Court - Getting Started Week 1
Like a Pro - Short Interval Run Week 1
Part one is focusing on our speed with limited recovery -
20 sec on / 20 sec off 2x8 and part two we start to test your endurance - 1min on 30sec off 1x5.
Grab your headphones and get running with Tay!
To listen to the Guided Run head to:
Apple Podcast or
Android Castbox
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
NETFIT Guided Run - 2021 Remix
🎤2021 remix edition - with Sarah Wall
Get your singing voices and running shoes on, with this weeks remixes 2021 version. Let it take you on your next running adventure.
NETFIT Guided Run - Spice Girls Remix
🎤🌶️ Spice Girls inspired run, with Sarah Wall
Get your sporty-spice on this week and let this old-school mix take you on your next running adventure.
NETFIT Nightclub Guided Run #2
NIGHT CLUB STYLE - with Sarah Wall
From dancing all night, feeling free, to meeting new friends plus running into old ones. Your second Night Club Run is one to try with your whole netball team.
Dhaniesha - Walk For Naidoc, netball in Singapore, and empowering Indigenous Australians
Cailin Pearce - The power of 1%ers, mental health, and exciting app upgrades
Guided Run Pod - Episode 1
Join Sarah for todays session, it is a total of 20 minutes. Go at your own pace.
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast.
Preseason Volume Running - Week 8
The session:
10 SEC ON 10 SEC STRIDE X5
REST 2 MIN (WALK OR JOG)
REPEAT X6
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Preseason Volume Running - Week 7
The session:
20 SEC ON 40 SEC OFF X10
10 SEC ON 50 SEC OFF X10
OFF= (WALK OR JOG)
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Preseason Volume Running - Week 6
The session:
60 SEC ON 40 SEC OFF
(50/50)
(40/40)
(30/30)
(20/20)
(10/10)
X6
OFF= (WALK OR JOG)
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Preseason Volume Running - Week 5
The session:
10 SEC ON 20 SEC STRIDE X4
REST 2 MIN (WALK OR JOG)
REPEAT X6
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Preseason Volume Running - Week 4
The session:
20 seconds ON 40 seconds OFF x 14
30 seconds ON 30 seconds OFF x 14
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Preseason Volume Running - Week 3
The session:
1 minute ON
1 minute OFF
x 10
Rest = 4 minutes
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Walking Wisdom with Jane Searle
Preseason Volume Running - Week 2
The session:
30 seconds ON
30 seconds OFF
x 10
Rest = 3 minutes
REPEAT
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Walking Wisdom with Lisa Alexander
Preseason Volume Running - Week 1
The session:
20 seconds ON
40 seconds OFF
x 10
Rest = 3 minutes
REPEAT
Disclaimer: When joining this workout podcast, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this podcast, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form.
NETFIT Netball will not be responsible or liable for any injury or harm you sustain as a result of this podcast
Walking Wisdom with Megan Anderson
Lauren Moore - Courage, MVP's and Schnitzels
Today's podcast is brought to you by Suncorp Team Girls
Kimmy G sits down and talks to all round amazing human, Lauren Moore from the NSW Swifts. Hailing from the NSW Central Coast, Loz has fought her way in and out of the elite level with injuries and was given the opportunity of a lifetime to start in the first round of the Suncorp Super Netball earning herself an MVP performance.
Not only can Loz play some incredible netball, she is a super human off then court sharing some of her passions and the decision behind shaving her head for the Kids Cancer Project.
To download the FREE NETFIT app: geni.us/netfit
Team Girls Hub: www.suncorp.com.au/learn-about/teamgirls/laura-geitz-podcast.html
Lauren Moore: @loz_mooore
Kids Cancer Project: @thekidscancerproject
Grazie For Dazie: @graziefordazie
Laura Langman - On Lightning, the 2 point shot and what she hopes all coaches teach their players
In this episode of the NETFIT Podcast, Sarah catches up with the Silver Fern's games record holder, Laura Langman. Sarah and Laura touch on self belief and the power of developing, and playing to your strengths, ISO determination and how to handle the pressure of big games.
Now headphones on, and for the next 25 minutes while you go for a walk around the block, listen to the on-court gold and the resilient mindset that is Laura Langman.
As always, please share with us your take aways from this episode, and for all the SSN fans tuning in - Do you think that the 2 Point Shot saved the Lightning this week?
For more awesome content, download the free NETFIT app: geni.us/netfit
Jess Spendlove - Investing in your mind & body
Today's podcast is brought to you by Woolworths
Our Slay with Tay Master Trainer, Taylah Davies talks with Giants AFL Dietician and All around superstar Jess Spendlove about how she promotes healthy eating not just for world class athletes but for everyday people. Jess also takes Tay through her meal plans and how she can enhance with simple but effective tips. Make sure you download the FREE NETFIT Netball app and also follow Our resident NETFIT friend and dietician Jess Spendlove, please see below.
To download the FREE NETFIT app: geni.us/netfit
Jess Spendlove: @jess_spendlove_dietician
For more fresh food tips and inspiration download the Fresh Magazine App available from the App Store and Google Play
Julie Fitzgerald - Leadership from the top
Today's podcast is brought to you by Origin Energy.
Kim Green talks with head coach of Giants Netball Julie Fitzgerald AM about her career to date, leadership and how she goes about choosing her leaders, building from scratch a team of champions or champion team and the controversial rules that have been implemented this year into Suncorp Super Netball.
Kim and Julz, also talk about what it has been like for Julie and her team through Isolation and some of the processes they have had to put in place to make sure the team is firing come round 1.
To download the FREE NETFIT app: geni.us/netfit
Jamie Lee Price - Just be YOU
Sarah Wall talks with Professional Netballer Jamie Lee Price about her experiences in isolation, developing your own sense of self and her best tips to creating strategies and confidence to JUST BE YOU!
Sarah and JLP chat through the positives and negatives of the new 2 point Super Netball shot and dig deep into Jamie's best tips to staying motivated through a fitness challenge or a netball season.
To download the FREE NETFIT app: geni.us/netfit
You can also find more information about the Suncorp Team Girls Hub here: www.suncorp.com.au/learn-about/teamgirls.html
Kim Green - I found out the first day of the online clinics I was pregnant
The Athlete's Foot Masterclass Challenge - Kim Green
The Athlete's Foot Masterclass Challenge - Sarah Wall
Marzy shares with the community what it was like watching Sarah's career unfold and what it was like to be apart of it.
Sarah always grew up with life lessons from her mum, and Marie instilled in Sarah to never be jealous, always encourage others and enjoy their success with them. Mary preaches to never say anything mean or hurtful, as well has having a professional drive.
Mary lived by the rules by her parents and brought these down to her children. Waking up with the motto 'everyday is a special day'. That if you want something enough, it will happen. Marie always reminded Sarah there is life outside of netball and prepared Sarah for what would happen if she didn't get selected.
In this day and age, if you have the empathy to care and be aware, your will enjoy every minute.
'When you have disappointment, just be disappointed. When you have success, be humble about it.'
With the NETFIT community Marzy believes the NETFIT community are all like minded and absolutely loves watching Sarah's dream become reality and says it's a credit from where she started to where she is now.
The Athlete's Foot Masterclass Challenge - Courtney Tairi
The Athlete's Foot Masterclass Challenge - Laura Langman
Lauz is an incredible leader, having lead her Ferns team to win gold in the most recent World Cup. Her philosophy as a netballer she learnt from her psych coach and has the goal to bring it all to life and relay the message of the team.
The point of difference in the recent season was the level of commitment, everyone earned their spot and deserved to be there.
Winning a World Cup is something different. The moment of winning gold; there was no words. It isn't just a medal, its about the journey, and watching people grow.
Laura's best piece of advice to be successful as a leader is it takes time, put yourself in a position where you have to learn and don't be afraid of not knowing the answers. It's ok to stuff up, you learn and grow from it and this is the great place to be.
Together We're Stronger - Sarah Wall & The Team That Makes Her Stronger
You will hear all about the roles each member plays being apart of this team along with pits and peaks of the 2019 year.
NETFIT has been around for 7 years, the early days being Jeanieboy. Claire Oliver has been a part of NETFIT from the get-go and has shaped NETFIT the way it is today. Claire plays an integral role in the team, that starting from completing her first 2 years at NETFIT as a volunteer!
Claire now works in the digital team and coordinates all the challenges you see; she puts things together, builds websites and coordinates all of our ambassadors which will soon be introduced to Kimmy Gee over in Sydney.
The next member of our team is the youngest member; Bronnee Loy. Everyone knows Bron through her instagram and vlogging and how she inspires young girls through her highs and lows from trials, to training, to everyday life and balancing full time study with work trying to make it top in netball.
Bronnee's role is assistant in the media team as well as behind the scenes prep and editing, post and pre-production. With all this in office, Bron also is front of house where she coaches as well as is one of our NETFIT instructors, leading classes.
Newest member of the team is Natalie Hall; our COO. Nat has been lifelong friends with Sarah where Nat never judged the vision. She was always there for Sarah and never had a doubt in her mind.
Nat brings many strengths to the team; one being looking at the systems and operations at NETFIT.
Last but not least is Sarah Norton. Sarah has a passion for coaching with her strength in elite level, but also can nail an amazing act with the NETFIT Gen kids. Norto as she is well know as, comes into the NETFIT bubble and does her job right. She runs clinics and school programs and manages Sarah Wall's vision.