WELCOME Thank you to all TERS who have joined our community. We love having you on the team. Throughout our netball careers we have both been driven by innovation and being the best possible versions of ourselves. We have made some of the best friends of our lives through this game and now we have created a program to work alongside you, to be your team mate and help you achieve your goals. We encourage you to take a risk, pick yourself up after failing and never compromise on your values and goals. We believe everyone can put their spark out to the universe. We believe everyone should be the leader of their own life. We encourage you to be curious and to look at things from a different perspective. We think lifting people up around you is the secret to worldwide happiness. And we want your to keep hunger and stay foolish. With all these beliefs, we know you will smash any goal you put your mind to. Spark it up.
KIM GREEN @kimmygee8 FAVOURITE IN THE PROGRAM? I love the power exercise in. A personal favourite is the backward running with high knees. WHAT INSPIRES ME TO TRAIN WHEN I NEED SOME EXTRA MOTIVATION? I take my mind back to a loss, and how much it hurt. It inspires me to dig deep and push harder. FOOTWEAR OF CHOICE? Asics Kayno FAVOURITE PLAYLIST TO WORKOUT TO? NETFIT Spotify playlist BEST TIP TO GET THROUGH THE PROGRAM? Be in the moment, don t think too far ahead. CAPTAINS COIN TOSS. HEADS OR TAILS? Heads WE ARE YOUR ONLINE TEAMMATES, TO WORKOUT BESIDE YOU AND LIFT YOU HIGHER FAVOURITE IN THE PROGRAM? I love the run sessions. It has always been my secret to getting fit. Especially 30m sprint session you will find in the weekly plans. WHAT INSPIRES ME TO TRAIN WHEN I NEED SOME EXTRA MOTIVATION? I don t take a day of health for granted. FOOTWEAR OF CHOICE? Heels and Asics FAVORITE PLAYLIST TO WORKOUT TO? NETFIT Spotify playlist BEST TIP TO GET THROUGH THE PROGRAM? Plan your week ahead on a Sunday night. Make sure you add in when your netball training or other sports training commitments are. Then use the workouts to fill your home training sessions to increase your speed and power. CAPTAINS COIN TOSS. HEADS OR TAILS? Tails SARAH WALL @netfitsarah
GET STARTED HEAD TO NETFIT ONLINE SHOP TO PURCHASE OUR NETFIT TRAINING DIARY : NAME: AGE: HEIGHT: NETBALL POSITION : START DATE DATE 6 WEEK FROM NOW: YOUR GOAL HOW AM I GOING TO ACHIEVE THIS? WHY DO I WANT TO ACHIEVE THIS? If you have a dream, you can spend a lifetime studying, planning, and getting ready for it. What you should be doing is getting started. YOUR FAVOURITE QUOTE :
STEP 1: CONGRATULATIONS ON BECOMING A MEMBER: STEP 2: TEST YOURSELF STEP 3: SELECT YOUR LEVEL BEGINNER BEGINNERS INTERMEDIATE STEP 2A ADVANCED TAKE A PICTURE OF YOU WITH YOUR NUMBER WRITTEN ON YOUR HAND. STEP 4: FOLLOW DAILY S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY STEP 6: RE-TEST IN 6 WEEKS STEP 6A TAKE A PICTURE OF YOU WITH YOUR NUMBER WRITTEN ON YOUR HAND. STEP 5: KEEP A RECORD
TEST YOURSELF RECORD: TESTS: 1. SHUTTLES: 10M UP AND BACK (1 THIRD ON THE NETBALL COURT) : Eg 20 HOW MANY 10M SPRINTS CAN YOU DO IN 1 MINUTE? 10m = 1 point TESTS: 2. PUSH UPS: ON KNEES = HALF POINT (0.5) FULL PUSH UP CHEST TO GROUND = FULL POINT (1) Eg 16 HOW MANY PUSH UPS CAN YOU DO IN 1 MINUTE? 3. DEEP SQUATS: MINIMUM 30CM THE GROUND = FULL SQUAT Eg 51 HOW MANY SQUATS CAN YOU DO IN 1 MINUTE? 4. LUNGES: MINIMUM 30CM THE GROUND = FULL SQUAT HOW MANY LUNGES (OR JUMP LUNGES TO BE QUICKER) CAN YOU DO IN 1 MINUTE? Eg 57 5. PLANK: HOLD THE PLANK FOR 1 MINUTE. 1MIN = 10 POINTS CONFIDENCE TESTS: 6. DO YOU FEEL ENERGIZED ABOUT LIFE? 45secs = 7 POINTS 30secs = 5 POINTS MONDAY ON A SCALE OF 1-10, HOW MUCH ENERGY DO YOU GIVE TO EVERY DAY LIFE? 10 = HIGHEST BEFORE PHOTO: DATE: 2ND OCTOBER Eg 10 TOTAL - NUMBER: ELIZA CAHILL: 163 Eg 9 Eg 163
ADVISED LEVEL BEGINNER YOU HAVE NEVER COMPLETED A FITNESS PROGRAM BEFORE YOU HAVE ONLY PLAYED NETBALL FOR ONE YEAR OR LESS YOU ARE COMING BACK FROM A LONG BREAK FROM PHYSICAL ACTIVITY YOU ARE PHYSICALLY ACTIVE LESS THAN 2 TIMES PER WEEK INTERMEDIATE YOU HAVE HAD A CONSISTENT TRAINING PROGRAM AT SOME STAGE PHYSICALLY ACTIVE AT LEAST 2 TIMES PER WEEK WITH A GENERAL IDEA OF FITNESS TRAINING ADVANCED YOU ARE A FREQUENT TRAINER AND ENJOY THE FEELING OF BEING PUSHED TO YOUR LIMITS. YOU HAVE A WELL-DEVELOPED BASE OF AND AND YOU ARE LOOKING TO BUILD UPON THESE ELEMENTS. YOU ARE PHYSICALLY ACTIVE MOST DAYS OF THE WEEK. BEGINNERS INTERMEDIATE ADVANCED LEVEL:
YOUR 6 WEEK TRAINING GUIDE #NETFITTRANSFORMATION 15 MINS BEGINNER LEVEL NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 /PREP 2 /PREP 3 /PREP 4 5 6 INTERMEDIATE LEVEL NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 2 3 4 MIXED 5 MIXED 6 ADVANCED LEVEL MIXED NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 2 3 4 5 6
MY HEALTHY TRANSFORMATION BEFORE: TESTS SHUTTLES 10M = TESTS PUSH UPS= DEEP SQUATS= LUNGES= PLANK= CONFIDENCE TESTS PERCEIVED ENERGY= NUMBER= DATE: AFTER: TESTS SHUTTLES 10M = TESTS PUSH UPS= DEEP SQUATS= LUNGES= PLANK= CONFIDENCE TESTS PERCEIVED ENERGY= NUMBER= DATE: