Coaching BBN

Leading A Bounce Back Netball Session

The aim of a warm up is to slowly increase the heart rate of participants using full body movements in a safe and enjoyable manner. The warm up should begin with a low intensity game and gradually increase in intensity. Make sure you incorporate static and dynamic stretches of the major muscle groups within the warm up section. 

Warm Up Games

Numbers Game 
Here, there and Everywhere
Christmas Tree 

Cone Carrying 

Cool Down 

Cool downs should incorporate a light intensity jog/walk or fun game to help lower the heart rate as well as some light stretching on major muscle groups; Calves, Quads, Hamstrings, Glutes, Adducters (inside thigh), Hip flexors, Shoulder, Chest
Ball handling drills aim to improve hand/finger strength for ball control and prevention of finger injuries, as well as hand eye coordination, the execution of passes and the accuracy of ball placement. Below is a selection of drills which can be used to practice ball handling, and add loads of fun to your session!

These can be completed in  relay style format using different movements such as jog, skip, side step, run backwards etc.

  • Tapping ball back and forth between your left and right hand at chest level.
  • Tapping ball back and forth between your left and right hand overhead.
  • Tapping ball back and forth between your left and right hand at hip level.
  • Bounce ball with one hand.
  • Bounce ball from left to right and back again.
  • Pass the ball around your head, change direction.
  • Pass the ball around your waist, change direction.
  • Lunge – as you step forward pass the ball under your legs, then try backwards.
  • Pass the ball around your head then your waist then through your legs.
  • Hold the ball behind you in two hands then throw the ball over your head and catch it in front of you. Try this while jogging.
  • Hold the ball in front of you and throw it over your head and catch it behind your back.

2 Ball Skill 
Around the body 
​Ball Catching and quick movement 

Chest Pass

  • Most Accurate, used for passing over a short distance
  • Hold the ball at chest height, elbows down
  • Step forward with the preferred foot and throw the ball with two hands from the chest

Shoulder Pass

  • Used for accurate passing over a long distance
  • Ball placed in the preferred hand and held at shoulder height, step forward with the opposite foot
  • Make sure your fingertips follow through to exactly where you want the pass to go 

Bounce Pass

  • Used over a short distance, mainly to feed the shooters in the circle aiming to get around the hands of the defenders
  • Bend the knees, step to the side, low release as the pass is given

Lob Pass

  • High release – this pass is to be at its highest point as it goes over the defender and will drop down to the attacker

Overhead Pass

  •  This is a powerful, flat pass used for accuracy and speed
  • Using two hands, the ball is released from overhead with a high release 



In netball you are not allowed to run, drag or hop and may only step once in any direction with the ball in your possession. If you take more than 2 steps you will be penalized for footwork (sometimes called stepping).

Catch, pivot and pass relay
Criss, Cross, Pass
Face Forward

Balance, sprinting, sprinting and stopping, change of pace, change of direction, change of weight, jumping and landing are all movement skills. Improved movement skills lead to greater body awareness and body control. Therefore this will result in improved balance and the ability to skilfully move around the court and your opponent. Movement skills will better allow players to adhere to the footwork rule and to safely participate in the game of netball.

For good body control;

  • Head up, eyes on the ball
  • Knees slightly bent
  • Chest up, back straight
  • Feet shoulder width apart
  • Weight comfortably balanced between both feet, slightly on the balls of your feet when moving to defend or dodging to get free for a pass


Movement 2
Three man weave 


Choosing to play a shooting position comes with the expectation of being able to get the ball in the net, but nothing beats the feeling of when your shot goes in, especially from the edge of the circle! Here are a few drills and tips for improving your shooting technique. 

10 passes before shooting

Why not challenge your team to the long shot challenge, seen in the video to the right… 


There are 2 stages of defence which can be worked on in sessions;

Stage 1: Man to man defence
Stage 2: Hands over

Defence Drill
Defence Drill