https://linktr.ee/preseasonpro, http://www.preseasonpro.com.au/

Pre-Season Pro, Melbourne (2026)

09/09/2026

Part 4 in the Circle Series: a holding GS against a moving GK. And the key here is to position your body in a way that prevents them being able to move freely.

Ideally, we want to be able to find the body to set up a hold. This is sometimes possible against a moving defender, but it requires constantly repositioning and adjusting, because they are going to continually fight to get off the body. So we approach this a little bit differently than when we play on a GK who prefers to hold.

It is not just about holding space. It’s about continuously trying to find the body, even when they’ve come off.

First thing to do is work out your range, where are you comfortable shooting?

From there, we are working (with every adjustment) to create or open up space in that range, so the ball can be delivered into it.

Two ways you can go about this.

1. Continually find the body. Micro-adjustments with your feet (like in these examples with Sophie Garbin) to protect the space. This means never standing still, if the defender moves, you have to move too. Not ceding an inch of space. If they come off the body you having to actively step INTO that space, punishing them for giving you so much space to work with.

We can also use this technique to just get in their way, even if we’re not ‘holding.’ This prevents the defender from manoeuvring into the back space, or dictating our movements.

2. If you absolutely cannot find a body, they are a bit too wily to allow that to happen, that is where we get them to commit their weight instead. All defenders loooove the opportunity to go for an intercept of deflection, and they rely a lot on instinct. If we can lead, or find a contact point for even a split second, and they shift their weight thinking we’re going to lead, or hold… That gives us a split second to move off in another direction (Eg. For a lob, a drive, or lead) and that opens up the space for us to receive the pass. Timing is everything on this though! Watch the last two examples of Sophie Garbin how she pauses just for a second, and that gives the mids time to release the ball for her to get it cleanly.

Moving goalers will be next in the series! 😉

08/09/2026

Part 3 in the Circle Series: a holding GS against a holding GK, and who actually wins the space. 🫢

A hold that stays stagnant or flat-footed is going to get you beaten. If you plant yourself in one spot and stop adjusting, your player will find a way to push you off it, come around you, or box you out entirely. A strong hold isn’t about standing your ground, it’s about actively protecting it.

That means constantly adjusting, manoeuvring, and adapting to where the ball is, and where you actually want to receive it.

Every time your player tries to reposition, you’re repositioning too, so you’re always the one dictating.

Start with strength, in your legs and your core, so you can actually hold a strong, upright base under pressure. From there, you need to know your range. Where do YOU want to receive the ball, the space that lets you put up a shot comfortably? That’s the space you’re protecting, every single time, no matter how your player tries to move you off it.

Once you know your range, work with your mid-courters on angles. Practice adjusting your stance so you can keep your eyes on the ball while still holding space to move into. If your player pushes you high, pivot to create the space you actually want, while boxing them out behind you. If they come around, pivot again. If they hold, spin and open up. The goal is never getting stuck in the spot they want you in, it’s constantly repositioning into the spot that benefits YOU.

From here, we can build on timing, exactly where you want the ball delivered, and the rotation and dynamic you want with your GA. But this is step one: making your hold strong, active, and genuinely hard to predict.

Next up in the series: a holding GS learning how to beat a moving GK. 😏

08/09/2026

You want to beat a holding GS, but you’re a GK who prefers to move?

Welcome to Part 2 in the Circle Series — where we’re breaking down defensive and attacking styles of play, how to use them and how to beat them.

The first mistake we see with moving defenders is going full floaty and passive, drifting around the body. The problem is a shooter who wants to hold doesn’t actually need to grab you to control you. If you’re floating, she can still push you higher, wider, further out of the goal circle, without laying a finger on you. You’re literally helping do her job for her.

The fix for this isn’t stillness, it’s disruption. Come on the body, then off it, then on again, controlled, not floaty. Because a holding GS’s whole game is built on setting up one specific position to protect the space she wants to receive the ball, if you keep moving on and off her, she never gets to set that position. She spends the whole time repositioning to find you instead of setting up her hold. You’ve flipped who’s doing the chasing. 😜

The second thing to avoid is the big lunge. Stepping deep and low to go for the ball is common, but it’s going to slow you down. You’re stuck in that low position for a beat too long, and a good GS uses that, either finding your body while you’re still down there, or moving off somewhere else entirely while you’re mid-recovery. Small, quick footwork beats one big committed step every time, because you’re never caught in a position you can’t get out of.

The third thing is jumping at the height of the ball instead of closing the gap first. If your GS has led out and the ball’s lobbed up overhead, jumping from where you are means you’re jumping at where the ball is highest and hardest to intercept. This is where a penultimate step matters. It’s the second-to-last step before you jump, the one that sets your body up to explode upward with control, rather than jumping from off the body. Close the gap with quick footwork first, use that penultimate step to load the power in your legs up properly, then go up.

All three come back to the same thing: footwork that keeps you unpredictable, instead of positioning t

07/09/2026

New series alert: we’re going deep on the goal circle. 😉

GK and GS get some of the most technical, split-second decision-making in the entire game, and they’re some of the most common Q’s we get asked.

So we’re breaking it down… Starting with a GK who prefers to hold, playing on a holding GS.

Defending flat-footed and square means you’re basically inviting your player to set, get comfortable, and get the ball pretty much wherever they want. Whenever the GS is dictating the space, they’re winning. So we want to make sure we put herself in a position where we can work it to OUR advantage.

Playing on the body means we want to be in an optimal posi, where we can easily adjust. One shoulder in front (or behind depending on the hold!) with our body angled so we can still see both our player and the ball. This gives us the ability to move our hip around, bring a foot around, or close the space to reach those high balls. This way, we’re not standing square anymore, which allows us much more easy to shut down the play. 
This is the difference between contesting a pass in and juuuust missing out on one. You can feel your player when they shift, see when the ball’s coming, have space to work your feet around and actually have a good chance of picking the ball off.

Small positioning change, massive difference in how hard you are to pass over.

What are you most keen to see us cover, GK or GS specific? We’re excited to show you over fave moves in this series! 🤭

03/09/2026

It’s actually wild to me that most clubs have no idea what they’re really spending. Not just the obvious stuff like the money going out the door every January. 🤯

The players who don’t come back. The loyal 13-year-old who could’ve given your club 20 more years, overlooked while you chase someone else’s star player.

And the money’s going in the wrong direction too. Investing in coaching resources feels expensive, but somehow dropping thousands on recruiting every single season doesn’t raise an eyebrow?

Now imagine all of that, the time, the money, the energy, going into the players you already have instead.

Way less headaches. 🧘‍♀️

Not to mention, success that actually compounds instead of starting again from scratch every pre-season.

Because an expensive new recruit… she’s not the one showing up to your club functions, cheering on the other grades, playing with her best friends every week, actually part of the culture you’re trying to build.

She’s there for the season, then she’s gone chasing the next paycheck, and you’re back to square one next year.

That under-15 girl who’s obsessed with netball, who’d run through a wall for your club? She’s going to give you more than any paid recruit ever will. You just have to actually invest in her.

That’s what real development pathways give you.

Same drills, different levels, progressed up for seniors, regressed down for juniors, so every player’s working off the same base at their own level. A junior stepping up isn’t learning a whole new system, she’s just doing the next level of something she already knows. Gaps get filled from within because the jump between grades isn’t like learning a whole new language. Your players move up seamlessly and stick around for years, because you made it easy for them to do so.

And it’s not just players who stick around for that. Coaches and supporters invest harder in a club that’s actually invested in them.

Building full club resourcing is one of the simplest ways to invest in your club’s development, for real, for years… not just this season.

Comment BLUEPRINT and we’ll help you build it properly.

Or you can just do the same thing again next year. Your choice. 😏🤷‍♀️

01/09/2026

There’s a fraction of a second that decides who gets to the ball first, who lands clean off a shot, who’s a step ahead instead of a step behind. And it usually comes down to two things nobody’s programming: strength and landing work.

And it usually comes down to two things nobody’s programming: strength and landing work. 😏

They’re staples in every Strength and Conditioning based program, because when you build these two things properly, it shows up everywhere else. Your players get to loose balls first instead of a fraction of a second behind. They land off a jump shot and go straight into the next contest instead of resetting. They stop getting called for footwork because their base is actually stable when they catch.

Strength is what lets a body produce force and absorb it safely, it’s the difference between exploding off the mark and just running hard, chasing players until their legs start getting slow and heavy. Landing work is reactivity, it’s your players landing, resetting, and going again without losing that half step every single time.

This is the stuff that’s invisible in a highlight reel… and is exactly why the highlight reel exists in the first place. 😉

Haven’t built this into sessions before? Start small. Pick 3 exercises, like the ones in this video, 2 sets of 10 each side, short rest between. That’s genuinely it.

Plug it in after your warm up and dynamic stretches, before your drills start. 5 to 10 minutes is all you need.

If you’re the coach who’s done trying to remember to add this in every week, comment BLUEPRINT and we’ll take it off your plate for good. 😏

31/08/2026

Have you ever heard of a Captain’s Run? 🤔  When it comes to planning out your week, we know so many of you after stuck with what to do with a ‘rest day’ before a netball game. The nerves are higher (especially comes finals time) so it sounds like some kind of torture to have absolutely nothing to do.   Enter ✨ a captain’s run. ✨

The captain’s run is used in allllll different codes of sports, where teams have been doing it for decades.

It started as a light, captain-led session the day before a big game, no coach barking instructions, no full-contact drills, just the team getting a feel for the ground and having a run around.

These sessions can be run by anyone though and the goals are just to move the body, flush out the legs and have a bit of fun with your team.

We keep these super short, 30-45 minutes is plenty. No fitness, no hard running, no new information you’re trying to cram in the day before. We don’t wanna do anything that creates any extra fatigue! This is about walking through your set plays, getting a feel for the court you’re playing on if you can, putting a few shots up, maybe a fun game that has nothing to do with tactics at all. (Tedball, soccer, balloon games etc.)

The focus isn’t performance, it’s calm.

That’s why we wanna keep it high vibe. 😜

Music on, a bit of banter, moving the bodies. You want your team walking away feeling loose and connected, not more wound up than when they arrived.

If it’s not possible to get the whole squad there, no stress. If it’s just you, it might look like 15 minutes of solo shooting and some light footwork with some music pumping, just to feel the ball in your hands again.

With 2 or 3 teammates, it might be a few relaxed drills, a shooting competition, or just showing up together and having a laugh so game day doesn’t feel like the first time you’ve seen each other all week.

If you’re heading into finals, or you’ve got a day off before a game and don’t know what to fill it with, slot in a captain’s run.

Your legs will thank you, and so will your nerves. 😉

29/08/2026

Netballers, it’s time to stop being shocked you can’t do the thing you never practiced.

Your fitness ain’t going to be there if you kept skipping all those runs. 🫣

Learning a new set play off the centre pass isn’t going to be the magic fix to not having done any speed and footwork drills.

You’re not going to be able to hold against or jump to block that tall shooter if there’s zero strength in your legs.

You know how you see those players that make netball look effortless? Like they’re always a step ahead?

It’s most likely hundreds of reps that improved that skill or loads of training sessions where they nailed that play.

And on the flip side, you know exactly what didn’t get trained, because you can see what falls apart on game day. 😬

Your body doesn’t do things well, that it hasn’t rehearsed. (Try writing with your opposite hand if you don’t believe me… 😉)

It does the thing it’s done a hundred times, because that’s the easiest pathway to run.

This is where strength and conditioning actually comes in. 😜 If we train smart, every movement we build in the gym will show up on the court. We squat because it’s the base pattern behind every landing, every jump, every explosive step off the mark. If you don’t have a strong base, watch yourself get beaten to the ball, knocked off the body and feel clumsy in your catches.

We train lateral work because netball isn’t played in a straight line, so if you wanna be speedy when you’re driving on an angle to the top of the circle, able to cover your shooter’s moves inside the goal circle and take those killer intercepts… This is why we train lateral strength, power and mechanics.

So if you wanna be better at netball, you gotta train what you need for netball.

Train the exact things you want to show up on game day, comment or DM the word LEAP. 😏

27/08/2026

You scroll for twenty minutes trying to find something that’ll make tonight’s session feel fresh, because deep down you’re worried they’re bored. Bored of the same warm-up, bored of the same three drills you’ve been running since pre-season, bored in a way that’s starting to show up as flat on the court too.

So you find something. It looks good, it looks different, it goes in tonight’s session. And for a minute it works, because new is exciting.

But you already know, before you’ve even run it, that next week you’ll be doing this again.

Scrolling for drills, patching together a session. Hoping this one looks better again.

You know your girls have potential. You watch them at training and you can see it, the speed, the hands, the instinct. But you also know, that their potential doesn’t turn into performance just because you found one good drill on Instagram.

It turns into performance when there’s an actual, legit plan behind it.

When this week’s session is actually building on last week’s, and next week builds on this one, instead of every Tuesday being its own random session.

Right now you’re trying constantly, you’re always researching and planning. It’s kinda exhausting tbh. But when you’re trying harder with no structure behind it, it just means more of your time spent… for the same result. 🥱

Progressive overload is a requirement for a team that’s still improving come finals… not one that plateaus in about round 10.

You need strength that builds. Skills that layer. Sessions that have pressure built in so that match day feels easier.

The best programs in the world aren’t run by coaches with better instincts than you.

They’re run by coaches with a system doing the time consuming stuff for them, so that you can focus on the actual ex*****on. So your training doesn’t get left to whatever they found last night at 10pm.

You don’t need to google a fancier drill. You need a plan that already knows what this week is building toward, and what next week does with it.

Thats exactly what we’ve created for you.

DM or comment the word FLAG to do it differently next season. 😉

25/08/2026

Here’s a plyo drill every netballer should be doing… and yes, there are levels for every single person, because there is really no excuse to not be doing some lateral plyometric work. 😉

Beginner: Skater jumps
Intermediate: Lateral jump → pogo hop
Advanced: Lateral jump → plate pogos

Why this combo? ✨

Netball just isn’t a straight-line sport… this ain’t a 10km fun run… you’re dodging, jumping, and changing direction, reacting over and over, every game. Most training programs are obsessed with straight-line speed and completely skip the sideways stuff, which means the exact movement pattern you use the most in a real game is the one you’ve trained the least. 🫣

• Lateral strength + stability: AKA the stuff that helps protect your ACL and ankles when you land, dodge, or play on that pushy girl who loves a cheeky elbow to get you off balance.
• Faster take-off speed: so when you explode for the ball, you’re actually winning it, not chasing after your player.
• Better agility + change of direction: because netball is played in every direction, we have to react to soooo much happening, so your body needs to keep up.

Ya know that split second where you plant to change direction and your knee just… wobbles? Or you get beaten wide off the centre pass because your first step sideways is slower than your player’s?

That’s why we train the sideways power, not just the straight-line stuff.

Your knees and netball performance will thank you later. 💅

If you’re the type of netballer who wants an edge, not just a workout, this is exactly what’s inside the Pre-Season Pro training app. 📲

DM us or comment APP and we’ll DM you with a free trial 😏

Pre-Season Pro

09/09/2026

08/09/2026

08/09/2026

07/09/2026

03/09/2026

01/09/2026

31/08/2026

29/08/2026

27/08/2026

25/08/2026

Address

Website

Alerts

Contact The Business

Shortcuts

Featured

Share

Category

Listing takedown request