Mastering the Landing: Two-Foot and One-Two Footwork Drill

1. Overview

Effective footwork is the bedrock of successful netball. A player's ability to land cleanly, establish balance, and pivot efficiently directly impacts their passing accuracy and decision-making speed. This drill focuses on the two primary landing techniques: the two-foot landing and the one-two (dynamic) landing. By isolating these movements before integrating them into a dynamic passing sequence, coaches can ensure players develop the muscle memory required to avoid stepping penalties while maintaining attacking momentum.

Use this drill during the early stages of a training session, immediately following the warm-up, to reinforce fundamental movement patterns before progressing to opposed, game-like scenarios.

2. Setup

Equipment Needed:

• 2 Netballs
• 8-10 Cones (optional, for marking starting positions if required)
• 1 Full Netball Court (30.5m x 15.25m)

Court Setup & Player Positions:

• Phase 1 (Two-Foot Landing): Utilize the centre third. Players are arranged in two parallel lines of three (Players 1, 2, 3 and Players 4, 5, 6), spaced approximately 2 metres apart facing down the court.
• Phase 2 (Dynamic Landing & Pass): Utilize the centre third and one goal third. Eight players (Players 1-8) are positioned in a zigzag formation across the court, mimicking a full-court transition from Wing Defence (WD) through Centre (C), Wing Attack (WA), and into the Goal Circle (GS/GA).

3. Step-by-Step Instructions

Phase 1: Isolated Two-Foot Landing

1. Starting Position: Players 1, 2, and 3 stand in a line on one side of the centre third. Players 4, 5, and 6 stand opposite them.
2. The Movement: On the coach's whistle, Player 1 takes a strong, explosive step forward.
3. The Landing: Player 1 executes a simultaneous two-foot landing. Both feet must strike the ground at exactly the same time, with knees slightly bent to absorb the impact. The landing should be quiet and balanced.
4. The Pivot: Immediately upon landing, Player 1 pivots outward on their outside foot (e.g., pivoting left on the left foot), rotating 180 degrees to face back down the line.
5. The Pass: (Optional progression in this phase) Player 1 delivers a crisp chest pass to Player 4 opposite them, who then repeats the movement.
6. Rotation: Players 2 and 3, and 5 and 6, follow in sequence. Ensure players practice pivoting on both the left and right foot by switching starting sides.

Phase 2: Dynamic One-Two Landing and Chain Passing

1. Starting Position: Players are set up in a zigzag formation from the transverse line down towards the goal circle.
2. The Sprint: Player 1 (acting as WD) sprints diagonally towards the centre of the court.
3. The Receive and Land: As Player 1 reaches the designated receiving zone, the coach (or a designated feeder) delivers the ball. Player 1 receives the ball in the air and lands using a one-two step sequence (landing on the outside foot first, followed quickly by the inside foot).
4. The Pivot and Pass: Player 1 grounds their first landing foot, pivots strongly to face down court, and delivers a fast, accurate pass to Player 3, who has timed their diagonal sprint to meet the ball.
5. The Chain: This sequence continues down the court (Player 3 to Player 5, Player 5 to Player 7) until the ball reaches the edge of the goal circle.
6. Reset: Once the ball reaches the end of the chain, players jog back to the start, rotating positions so every player experiences receiving the ball from different angles.

4. Key Coaching Points

• Knee Alignment: Ensure knees are slightly bent upon landing and track over the toes. Avoid the knees collapsing inward (valgus collapse), which can lead to injury and loss of balance.
• Head Up, Eyes Forward: Players must keep their eyes up looking for the next pass, rather than looking down at their feet during the landing.
• Strong Core: A tight, engaged core is essential for absorbing the momentum of the sprint and establishing immediate balance upon landing.
• Definitive Grounding: For the one-two landing, the first foot to land must be firmly grounded before the second foot touches down. The pivot must occur cleanly on the ball of the grounded first foot.
• Passing Execution: The pass should be released immediately after the pivot is complete, utilizing the rotational momentum generated by the pivot.

5. Common Mistakes

• The 'Shuffle' Step: Players taking an extra, small adjusting step after landing before they pivot, resulting in a stepping call.
• Heavy Landings: Landing flat-footed with straight legs, causing a jarring impact and a loss of balance.
• Pivoting on the Heel: Players pivoting on the heel of their foot rather than the ball, which slows down the rotation and affects balance.
• Looking Down: Dropping the head to look at the ball or feet during the catch, which slows down court vision and decision-making.

6. Variations & Progressions

• Add Defence (Progression): Introduce passive, then active defenders. A defender can shadow the receiver, forcing them to land strongly and pivot away from the pressure before passing.
• Vary the Pass (Variation): Instead of chest passes, mandate bounce passes, shoulder passes, or lob passes depending on the distance and angle of the receiver.
• Reactionary Landing (Progression): The coach calls out 'Left' or 'Right' while the ball is in the air, dictating which foot the player must land on first for their one-two landing.

7. Age Adaptations

• Under 8 / Under 10: Focus purely on the two-foot landing. Use hula hoops on the ground as designated 'landing zones' to give visual cues. Keep passes short and use softer balls if necessary.
• Under 12 / Under 14: Introduce the one-two landing. Emphasize the difference between the grounded pivot foot and the stepping foot. Start with walking pace before progressing to a sprint.
• Under 16 / Open: Run the drill at high intensity and match speed. Focus on the speed of the transition from the catch, to the pivot, to the release of the pass. Introduce defenders early in the drill.