Mastering the Two-Foot Landing: Essential Footwork Drill

Overview

Footwork is the foundation of every great Netball player. Without solid landing technique, players risk costly stepping calls, lose balance, and compromise their passing accuracy. This drill focuses on the essential two-foot landing, teaching players how to absorb impact, establish a strong base, and prepare for their next movement. It is perfect for the start of a training session, serving as both a physical warm-up and a mental primer for technical precision.

Setup

Court Area: Centre Third (10.17m x 15.25m)
Equipment: 3 cones, 1 netball per group of 3 players
Players: Groups of 3 (1 Feeder, 2 Workers)

Position the three cones in a triangle formation in the middle of the Centre Third, approximately 2 metres apart. The Feeder (Player 1) stands about 3 metres away from the top of the cone triangle, holding the ball. The two Workers (Players 2 and 3) start behind the base cones of the triangle.

Step-by-Step Instructions

1. The Lead: Player 2 (Worker) drives forward from their starting cone towards the top cone of the triangle.
2. The Pass: As Player 2 reaches the top cone, Player 1 (Feeder) delivers a firm, chest-height pass.
3. The Landing: Player 2 receives the ball in the air and lands precisely on two feet simultaneously at the top cone. They must hold this landing for a full two seconds to demonstrate absolute balance and control.
4. The Return: Player 2 pivots (if necessary, though a two-foot landing allows pivoting on either foot) and passes the ball back to the Feeder.
5. The Reset: Player 2 jogs backward to their starting position.
6. The Rotation: Player 3 then repeats the exact same sequence. Continue alternating for 2 minutes before rotating the Feeder position.

Key Coaching Points

• Eyes on the Ball: Players must track the ball into their hands before focusing on the landing.
• Soft Knees: Emphasize bending the knees upon impact to absorb the shock. A stiff-legged landing is both unbalanced and a major injury risk.
• Simultaneous Contact: Both feet must strike the ground at exactly the same time. Listen for a single "thud" rather than a "thud-thud."
• Strong Core: Players should engage their core muscles to prevent their upper body from falling forward upon landing.
• Wide Base: Feet should land shoulder-width apart to create a stable, immovable base.

Common Mistakes

• The Stutter Step: Taking a tiny extra step after landing to regain balance. This is an immediate stepping call in a match.
• Narrow Stance: Landing with feet too close together, resulting in a wobbly, unstable base that makes the next pass difficult.
• Reaching for the Ball: Leaning too far forward to catch the ball before landing, pulling the player off balance.
• Looking Away: Taking eyes off the ball to look at the ground or the next target before securing the catch.

Variations & Progressions

To challenge your players as they master the basic technique, introduce these progressions:

Progression 1: The V-Cut Lead
Instead of a straight drive, players must perform a sharp V-cut before receiving the ball. This simulates losing a defender before taking the pass.

Progression 2: Directional Landing
Call out "Left" or "Right" as the pass is released. The receiving player must land on two feet but immediately pivot to face the called direction, preparing for a secondary pass.

Progression 3: Defender Pressure
Introduce a passive defender who shadows the worker's drive, forcing the worker to focus on a strong, protected landing under pressure.

Age Adaptations

• Under 8s / Under 10s: Focus entirely on the "soft knees" and the single "thud" sound. Remove the ball initially and just have them practice the drive and jump-stop landing.
• Under 12s / Under 14s: Demand perfection on the two-second balance hold. Introduce the V-cut progression early.
• Under 16s / Open: Incorporate defensive pressure and require explosive speed on the drive and immediate, rapid release of the return pass after a perfectly balanced landing.