Strength and Conditioning with MH Performance

Many of you will already be aware of the strength and conditioning program that has been offered to members aged 12 – 17 years old with Mandy Hopper for the past two years. In 2022, we will be extending our strength and conditioning program further and opening it up to members aged 18 years and older.

For those who do not know of Mandy Hopper, she holds a Masters in Sport Science and is a certified strength and conditioning coach who specialises in netball strength and conditioning. She has been running a netball specific strength and conditioning program for 12 – 17 year old netball athletes for many years and assists athletes in improving performance whilst avoiding knee and ankle injuries. Each term Mandy has approximately 50 girls in the program who have drastically improved their lower body strength, power and speed. In fact, across the entire netball academy group virtually ALL of the girls are 100% injury free!

In addition, many have had results like…

  • Increased jump height

  • Improved running speed

  • Increased self-confidence on and off the court

  • Eliminated knee and ankle pain

  • Eradicated shin splints

2022 Programs

In 2022, there will be sessions held during pre-season training with Mandy to ensure our playing members (12& under – open) and coaches are educated about the importance of strength of conditioning. There will also be further opportunities to participate in a series of 10-week programs in her private facilities that is exclusive to Venetians members. The pre-season court sessions will be provided free of charge and the 10-week programs will be subsidised by the club.

There will be four programs in 2022; a preseasontwo in-season and a postseason program. The programs will include a before screening session to determine the correct program for each athlete and will also involve re-testing athletes at the end of the program to measure their progress. Athletes will attend a 1-hour session once a week at the facility in Wangara. Athletes will have the option to participate in four programs (dates below). These will be run at the same time each week. A survey will be used to determine what days and times will available.


If you have any further questions please do not hesitate to contact our president Sian Geldenhuys on 0400 438 230 or or if you would like more information on Mandy Hopper and her program please visit her website.

Program 1 (preseason): 31st January - 8th April 


Program 2 (in season): 25th April – 1st July


Program 3 (in season): 18th July – 23rd September

Program 4 (post-season): 10th October - 15th December


Testimonials from our Members


“I chose to join Mandy’s S&C program as I was constantly rolling my ankles before I started, so I wanted to strengthen them to prevent this. Whilst doing the S&C program I not only learnt about the ways I can strengthen my ankles, but also about recovery, nutrition and proper exercise techniques. My favourite part about the program was that every time I attended a session the coaches made it such a fun place to be while we were learning a new skill and becoming stronger as athletes but also encouraging us every step of the way. Since completing the program, I can now land properly on my ankles with no pain, and my vertical jump height has increased by 7cm. I would definitely recommend the program to other people because it’s such a great place to learn new skills and become stronger while also having fun. I would also like to thank Venetians Netball Club for subsidising part of the cost for this amazing program and giving us this wonderful opportunity.”