THE NETFIT POD

Ready to sharpen your shooting game?

Join NETFITTER Izzie Williams for a 10 minute NETFIT Pod shooting session, brought to you by JBL New Zealand.

Grab your JBL headphones, a netball and find a goal post, then follow along as Izzie takes you through a fast paced shooting workout designed to challenge your technique, balance, footwork and composure.

From closed eye and breath shooting to step backs, fakes and game like shots, the focus is simple: reset, trust your technique and make every shot count.

Headphones on. Ball ready. Let’s shoot! 

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer.

All LEVELS

10min Warm Up

2min at 70% effort

1min at 30% effort

X 5

10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer.

ALL LEVELS

10min Warm Up

2min 70% effort

1min 30% effort

X 5

10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer.

ADVANCED LEVEL

5min Warm Up

2min 80% effort

3min Rest

X 4

BEGINNER & INTERMEDIATE LEVEL

5min warm up

2min 80% effort

3min Rest

X 3

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up2min 80% effort

3min Rest

X 4BEGINNER & INTERMEDIATE LEVEL5min Warm Up2min 80% effort

3min Rest

X 3

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Beginners will be working for 90sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Interval training Advance Runners will be working for:

5min warm up

3min 70% effort

3min Rest

X 3

And Intermediate Runners working for:

5min warm up

3min 70% effort

3min Rest

X 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Beginners will be working for 80sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Interval training Advance Runners will be working for:

5min warm up

3min 70% effort

3min Rest

X 3

And Intermediate Runners working for:

5min warm up

3min 70% effort

3min Rest

X 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Beginners will be working for 70sec on (Jog) & 60sec off (walk) x 10