THE NETFIT POD

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 2min 80% effort 3min Rest X 4 BEGINNER & INTERMEDIATE LEVEL 5min Warm Up 2min 80% effort 3min Rest X 3

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 2min 80% effort 3min Rest X 4 BEGINNER & INTERMEDIATE LEVEL 5min Warm Up 2min 80% effort 3min Rest X 3

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 3min 70% effort 3min Rest X 3 BEGINNER & INTERMEDIATE LEVEL 5min Warm Up 3min 70% effort 3min Rest X 2

Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 3min 70% effort 3min Rest X 3 BEGINNER & INTERMEDIATE LEVEL 5min Warm Up 3min 70% effort 3min Rest X 2

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 4x BEGINNER & INTERMEDIATE LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 3x

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 3x BEGINNER & INTERMEDIATE LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 2x

In todays episode Sarah interviews Courtney Summers, proud Arabana woman, founder of SUMTIMESSAD and national level netballer from Northern Territory. Courtney shares her struggles with mental health, how she embraces vulnerability, and how she became so fearless in her pursuits to achieve everything she put her mind to. Courtney will lead our Morning Mobility and Mindtime focus through the NETFIT 9 week challenge and we couldn’t think of anyone more inspiring to train along side and start our day with. We hope you enjoy getting to know Courtney as much as we have. NETFIT App - http://geni.us/netfit SUMTIMESSAD - https://www.sumtimessad.com.au/

In todays episode Sarah interviews Kris Hinck, High Performance Physiologist and Lecturer in Applied Sport Science Deakin University. Kris was Sarah's first S&C coach at elite level - He taught her to fall in love with fitness and pushed her completely out of her comfort zone. Kris went on to have a decorated career with Victorian Institute of Sport (VIS), Geelong Cat’s, Adelaide Crows and the Aussie Bombers basketball Team. Kris & Sarah shares with us everything you need to know ahead of the 9 week NETFIT Pre-Season Challenge.

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

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.

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.

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

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.

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

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

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.

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!

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.

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.

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.