Tom

Did you know that female athletes with lower leg strength have a 9.5x higher risk of traumatic knee injuries? 🦵💥 PMID:29259807 We’re not talking about “bulking up”—we’re talking about survival on the court. If you can’t squat your own bodyweight, you are playing a dangerous game every time you pivot or land from a rebound. #NetballPerformance #TMPerformance #NetballStrength #ACLRecovery #NetballTraining Conditioning

Three-quarters of state-level athletes return to court immediately, often without adequate rehabilitation (Rowe et al., 2021). This leads to chronic ankle instability (CAI), leading to 9/10 players with prior sprains reporting ongoing ‘giving way’ or ankle instability. The Ankle protocol is designed to reduce the likelihood of lateral ankle sprains. Link the link in the bio for more info. #TheAnkleProtocol

90% of players report chronic ankle instability (Rowe et al., 2021) often due to poor rehabilitation and limited strength and conditioning. The Ankle protocol is designed to reduce the likelihood of lateral ankle sprains. Link the link in the bio for more info. #TheAnkleProtocol

Don’t wait for an injury to start taking your ankles seriously. 🛑 In netball, lateral ankle sprains are the most common injury on the court. The constant jumping, sudden decelerations, and dynamic changes of direction put massive stress on your lower limbs. While taping and bracing can offer temporary support, the research is clear: the most effective way to prevent that dreaded ankle roll is through targeted neuromuscular training and building true tissue capacity. You can’t just brace a weak joint; you need to build ankles that can handle the hustle. That’s exactly why we created The Ankle Protocol. This 8-week strength and conditioning plan is scientifically designed for netball athletes to: ⚡️ Improve reactive strength and joint stiffness ⚡️ Enhance proprioception and single-leg balance ⚡️ Build robust, force-absorbing landing mechanics ⚡️ Drastically reduce the risk of primary lateral ankle sprains Stop crossing your fingers every time you land from a rebound. Build the resilience you need to dominate the court all season long. Hit the link in our bio to start your 8-week prevention plan today! 🔗🏐👟 #NetballTraining #InjuryPrevention #LateralAnkleSprain #NetballStrong #TheAnkleProtocol StrengthAndConditioning Prehab SportsScience

Did you know the hamstrings act as a secondary stabiliser for the ACL? By strengthening the back of your legs, you provide a “braking” force that prevents the tibia from sliding too far forward during landings. Stronger Hammies = Lower Risk of Knee Blowouts. — The Secret Sauce: Knee Flexion vs. Hip Extension 🧪 To build truly “netball-ready” legs, you can’t just do one type of movement. Your hamstrings cross two joints, so you need to train both functions: 1️⃣ Knee Flexion: Curls and slides. This builds the strength needed for those deep landing phases. 2️⃣ Hip Extension: RDLs and Hinges. This builds the “pulling” power needed for top-end speed. Ready to level up your court game? Tag your netball squad in the comments and let’s get those hamstrings firing! 🦵🔥 #NetballTraining #InjuryPrevention #HamstringStrength #NetballFitness #ACLProtection StrengthAndConditioning NetballLife StayOnCourt

Netball is a high-impact game of sudden stops and explosive jumps, placing immense strain on your Anterior Cruciate Ligament (ACL). Strong hamstrings act as a functional brake, stabilising the knee and reducing the risk of devastating non-contact tears. Beyond safety, powerful hamstrings translate to greater vertical leap and sharper deceleration, allowing you to outmanoeuvre opponents and stick every landing with balance. Don’t just play hard—play resilient. Strengthening your posterior chain is the ultimate insurance policy for your career and your performance on court. #netball #StrengthAndConditioning #SportsScience #hamstring #FemaleAthletes

Aerobic development in netball isn’t about long, slow running. It’s about the ability to recover quickly, repeat high-intensity efforts, and execute skills under fatigue. The research is clear: • Intermittent fitness matters more than steady-state endurance • HIIT is the most effective way to develop aerobic power • Aerobic training should be position-specific • Pre-season = develop | In-season = maintain through intensity This post is grounded in peer-reviewed research from Buchheit & Laursen, netball match-demand studies, and applied HIIT literature — not opinion. 👉 Read the full evidence-based blog (link in bio) 👉 Save this post for session planning 👉 Share with a coach who still prescribes long runs for netball #Netball #StrengthAndConditioning #SportsScience #HIIT #CoachEducation FemaleAthletes PerformanceTraining EvidenceBasedCoaching

“Lifting stunts your growth.” You’ve probably heard it. Maybe even believed it. 😬 But here’s the truth 👇 💪 Strength training is one of the safest and most beneficial things young athletes can do — when it’s coached well. ✅ It builds stronger bones and joints ✅ Improves coordination, speed, and power ✅ Reduces injury risk by up to 68% ✅ Boosts confidence — on and off the court There’s zero evidence that resistance training harms growth plates when supervised properly (Behm et al., 2008; Faigenbaum & Myer, 2010; Lloyd et al., 2014). If you coach youth athletes — or you’re a parent — this is your sign to stop fearing the weights room and start building strong, resilient players early. 👟 Train smart. Move well. Stay on court. 📩 DM “YOUTH S&C” to learn how to build a safe, effective strength plan for your team. #StayOnCourt #NetballPerformance #YouthAthlete #StrengthTraining #TMPerformanceCoaching #injuryprevention

⚡ Speed wins games in netball. ⚡ That explosive first step, the quick drive into space, the sharp intercept — they’re all built on SPEED. But here’s the truth: speed isn’t just “natural talent.” It’s a trainable quality. 🚀 Research shows (Haugen et al., 2019) that elite sprinters develop speed through max intensity sprinting, full recovery, and strength integration. And while netballers don’t need 100m top speed, you DO need acceleration, deceleration, and agility — all of which come from the same foundations. ✅ Strength matters — stronger glutes, hamstrings, quads, and calves = more force into the ground, faster acceleration, and reduced ACL/ankle risk (Christman et al., 2023). ✅ Quality > Quantity — 4–6 short sprints (10–20m) with full recovery beats endless “conditioning laps.” ✅ Integrate your training — gym (strength + power) + court (sprints + agility) = faster, safer movement. ✅ Control is key — speed without strength is risky. Strong + fast + controlled = resilient athletes. 💡 Charlie Francis, one of the most influential sprint coaches ever, said it best through his training: don’t chase volume, chase quality. The same applies in netball — train speed when fresh, sprint at max effort, rest properly, and build strength around it. If you want to: ⚡ Beat your defender to the ball ⚡ Explode onto a centre pass ⚡ Win more intercepts ⚡ Stay strong and injury-free … it starts with smarter speed training. 📩 DM me “SPEED” to get your tailored programme and unlock your full potential on court. #NetballPerformance #SpeedTraining #StayOnCourt #TMPerformanceCoaching

💭 Think conditioning for netball only means endless running? Think again. 🏐 Off-feet conditioning (bike, pool, rower, ski erg) lets you build fitness, protect your joints, and recover smarter — without the pounding on your knees and ankles. This isn’t just for athletes coming back from injury. It’s a tool elite players use to: ✅ Maintain aerobic and anaerobic fitness ✅ Reduce overuse injuries ✅ Support recovery in-season ✅ Keep progressing even when training load is high The smartest netballers know it’s not about training more — it’s about training better. 👉 Want a conditioning plan designed for your game? DM me “CONDITIONING” and let’s get you fitter, faster, and staying on court. #NetballFitness #StayOnCourt #TMPerformanceCoaching

💭 Wondering if strength & conditioning coaching is worth it? Here’s what one athlete had to say: “Tom individualised my programme so I could keep playing while rehabbing an Achilles issue. His sessions pushed me, but also gave me the tools to recover properly. From extra Wednesday mornings to coffee-fuelled chats, his support made all the difference.” ☕💪 If you want to feel stronger, stay injury-free, and actually enjoy the process, I’ve got you. 👇 #TMPerformanceCoaching #StayOnCourt

💭 Ever felt like you’re working harder than ever… but your body just can’t keep up? That’s where load management comes in 👇 Netball is tough on the body — the jumps, sprints, and rapid changes of direction add up fast. But here’s the secret: it’s not just about how much you train, it’s about how you build it up over time. 👉 Enter the Acute:Chronic Workload Ratio (ACWR) — a simple way to balance short-term load with long-term fitness. Get it right and you’ll reduce your risk of overuse injuries, fatigue, and burnout, while staying sharp all season. This post breaks down: ✅ What “load” really means ✅ Why “too much, too soon” is a big red flag ✅ How to use ACWR without overcomplicating things ✅ Practical tips you can use right now 📩 DM me “LOAD” and let’s build a smart training plan that keeps you strong, resilient, and ready to perform — week after week. #Netball #StrengthAndConditioning #StayOnCourt #NetballTraining #InjuryPrevention