🏋️‍♀️ Why Strength & Conditioning Matters for Young Netballers And Why SGNA Is Launching a Special Youth S&C Program

Netball is a fast-paced sport that demands speed, agility, strength, and control. Every sprint, jump, and sudden change of direction challenges the body, and that’s why Strength & Conditioning (S&C) is becoming an essential part of modern netball training.

At SGNA, we believe that to build strong, confident, and injury-resilient players, we must start early. That’s why we’re launching our Youth S&C Program, specially designed for players aged 8 to 16.

💪 Why Strength & Conditioning Matters

A well-designed, age-appropriate S&C program isn’t about lifting heavy weights — it’s about building athletic foundations through safe, structured, and fun movement. Research shows that starting S&C young:

• Improves bone strength and density, especially during key growth years.

• Increases coordination, balance, and flexibility, leading to smoother, more efficient movement.

• Enhances power and stamina, helping players perform at their best from the first whistle to the last.

• Reduces the risk of injury, particularly common ones like ankle sprains and ACL tears.

There’s no evidence that supervised strength training harms growth plates; in fact, it supports healthy development and prepares young athletes for more advanced training later on.

⚡ The Benefits for Netballers

Netball places unique demands on the body — frequent jumping, landing, stopping, and pivoting mean players need both strength and control. Our Youth S&C sessions will focus on:

1. Speed & Agility – Move quicker and change direction confidently.

2. Power & Jump Mechanics – Jump higher, land safely.

3. Core Strength & Stability – Protect joints and improve balance.

4. Endurance – Stay sharp and strong throughout every quarter.

When players train the right way, they build habits that last a lifetime:💥 Start young.💪 Develop the right habits.⚙️ Inculcate discipline and consistency.🏃‍♀️ Increase athletic performance.

🩺 Injury Prevention and Long-Term Health

Studies show that ACL (anterior cruciate ligament) injuries are among the most serious risks in female netballers, particularly between ages 15–18. In New Zealand alone, over 370 ACL injuries in 2024 were caused by netball — 90% in females. Most happened during landing.

Teaching young athletes proper jumping and landing mechanics dramatically lowers this risk. Strengthening the hips, glutes, and core also helps protect the knees — one of the most critical areas for netballers.

🔟 10 Reasons Every Young Netballer Should Join S&C

1. Move faster for attacking and defending.

2. Jump higher to grab any ball.

3. Land safely and protect ankles and knees.

4. Change direction quicker.

5. Fewer injuries with stronger hips and core.

6. More stamina to finish every game strong.

7. Better accuracy and focus.

8. Stronger teamwork through partner drills.

9. Greater sport confidence on court.

10. Fitness becomes fun through games and challenges.

🌟 Why SGNA Is Taking the Lead

At SGNA, our role is not only to teach netball, it’s to develop complete athletes. Our Youth S&C Program will help our players:

• Build the physical base for elite performance.

• Prevent injuries through proper training habits.

• Cultivate discipline, consistency, and resilience.

This program is led by experienced trainers and built around safe, engaging, and age-specific sessions — combining science, fun, and skill development.

🏃‍♀️ Train Smart. Move Strong. Have Fun.

Strong athletes make strong players. By investing early in S&C, we’re preparing our young netballers not just for better performance today, but for a healthier and more confident sporting future.

Let’s help our youth train smart, move strong, and have fun! 💥