Netball training to get into rep teams
Sophia’s training story of how she achieved her goal of getting picked for the A Team.
Primary Sport: Netball
Age: 15 yrs
Began Acceleration training at: 13 yrs
Goals:
At 13 years old, Sophia’s original goal when she started with Acceleration was to make the U14 Redlands Netball Association (RNA) Representative A Team.
Focus Areas:
Sophia was 13 when she initially did a Performance Testing session. This is where we identified some important areas in her mobility, flexibility and core stabilisation (through practices of Dynamic Neuromuscular Stabilisation) as well as key areas in her movement we could address to help achieve her goal and improve her overall speed, agility and strength for netball.
Some of the key areas in Sophia’s movement we identified were her early deceleration when turning and getting stuck when changing direction. We also found she was reaching in front of herself when accelerating, heel contract leading to excessive breaking forces, as well as, rotation and instability around her hips.
Sophia’s Training:
Sophia began completing one, 60 minute session of Individualised Training per week.
In that session, we covered movement (Acceleration & Change of direction) for the first 30 minutes.
She would then complete 30 minutes in the gym, complimenting the areas of focus for her movement as well as building her base starting with stability (trunk control) & strength in all different movement plans.
Once we established a good base with movement understanding and control in the gym, the focus shifted towards strength and building capacity before looking at expressions of force both in the gym and with her movement.
What Sophia’s Mum had to say:
“Sophia started her weekly 1hr Acceleration training sessions in October 2023. Key objective was to get selected into her Netball Association U14s A Team for 2024 Junior State Age Championships.
To begin with Sophia was shy and nervous but steadily throughout the weekly program you could see her skill, style of running, agility, strength in body and mind plus her confidence improving. IF you put in the hard work, the weekly progress is evident, the instructors are incredibly specific with their feedback and namely Ben, Kyle, Cody and Ash have been so inspiring and instrumental in Sophia’s development and success so far. Their ability to motivate, remain engaging week after week and also get the best out of Sophia has been remarkable.
The results, not only in her netball performance but now across many sports has been incredible and she puts this down to her weekly Acceleration sessions. Not only did she get into the top team, but she was also selected Association Junior Captain & Team Co Captain. Since then, she has gone on to be selected into Redlands Coast Eagles Elite Athlete Netball Training Academy, U16s GBNL Squad (just turned 15), U15s A team for Senior Representative Netball and also selected for the QAS YouFor2032 Beach Volleyball Elite Athlete pathway.
This would not have been possible without the weekly Acceleration training, absolutely vital to her continued development on so many levels. So appreciative for all they do and continue to do, THANK YOU!” – Sara, 2025
Results:
Sophia achieved her original goal of making the U14 RNA, A Team. Since achieving her original goal Sophia has gone from strength to strength and has continued to improve and be selected for various club and rep programs.
Her attitude to training is always spot on and she in invested in being the best version of herself.
Sophia is a perfect example of an athlete who is determined to maximise her potential and invest in herself to help her on-court game.
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Written By
Ben Crew
Head Performance Specialist and Sophia’s weekly coach
20/03/2025
