8-Week Shooting Program
Built to make you
a better shooter.
8 weeks. 24 sessions. One ball. One post.
8-Week Shooting Program
8 weeks. 24 sessions. One ball. One post.
Free Download
Program Overview
Hi, I'm Soph — Australian Diamond #183 and Melbourne Vixen #63. I've built an 8-week, 24-session shooting program designed around the exact sessions I do to stay sharp at the highest level of the game — structured so that any shooter, anywhere, can follow the same process.
Every session has a clear focus, every week builds on the last, and you'll progress through four phases from Foundation right through to Elite. Whether you're 12 or 28, city or regional, Australia or anywhere else in the world — this program meets you exactly where you are. All you need is a ball and a post.
I wish I'd had something like this coming through the pathway. Now I'm handing you exactly what I know works.
The Program
We start with technique. The foundation everything else is built on. I still come back to these sessions when I need to reset my shot.
6 Sessions · Close Range Mastery
We push your range and start attacking every position in the circle. Mid-range, long range, awkward angles. We also start adding variation to our shot with step backs.
6 Sessions · Full Circle Coverage
We take everything up a level. Baulks, pressure shooting, rebounding and fatigue work. This is where training starts to feel like a real game.
6 Sessions · Dynamic Movement
This is where it all comes together. Pressure, fatigue, movement — combined.
6 Sessions · Game Ready
How It Works
After checkout you'll receive immediate access to the full program. It's yours to keep — no subscription, no expiry, no login walls.
Don't skip ahead. The Foundation phase is where the habits are set. Even experienced shooters find this phase valuable because it builds the base everything else sits on.
The program is designed to be done three sessions a week over 8 weeks. But it's fully self-paced — if you'd rather do two sessions a week, you'll finish in 12 weeks. One session a week and you're looking at 24 weeks. However you fit it in, the program works the same way.
At the end of each week there's a challenge to complete and record. These give you a concrete snapshot of where you're at and how much you've improved.
Lifetime access means you can revisit any session, any week, any time. A lot of players come back to earlier phases during the season to sharpen up specific areas.
Who It's For
You're already putting in the work but training without a clear plan. This gives you the roadmap so every session counts.
The Foundation phase is built for players who are still developing their technique. You'll build habits the right way from the start.
Already consistent? The Performance and Elite phases will challenge you in ways that regular club training probably won't.
Whether you're playing social netball on a Thursday night or just getting back into it after a few years off — this program gives you structure without taking itself too seriously. A great way to get active and actually improve while you're at it.