Netball
Seven-a-side passing game on a court.
How to start
Join a beginners netball session or a social league. Learn the passing and footwork rules first.
How to progress
Play weekly, then join a team.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Quick stops and landing can strain knees and ankles. Warm up well.
Sources
12-week starter plan
One session a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn the footwork rule.
- Warm up knees and ankles.
- Wear supportive shoes.
Common mistakes
- Skipping warm-up.
- Wearing old shoes.
- Overdoing it.
Kit and cost
Low Approximate UK prices.
- Court trainers
- A session fee (about £4 to £7)
- Water
Frequently asked questions
Is it only for women?
No. Many mixed sessions exist.
Is there contact?
No.
Do I need experience?
No, look for beginner sessions.
Good for: Heart & fitness Fun & social
Compare with similar options
| Netball | Beach Volleyball | Touch and Tag Rugby | Dodgeball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 45 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |