Paddle Boarding

Love your watersports or being by the beach (or on the river)? Paddle boarding has a range of health benefits that make it a great activity for your body as well as a splashingly good time.

It doesn’t matter if you’ve tried paddle boarding before, or haven’t heard of it until now. Paddle boarding is low-impact, easy to learn and can be enjoyed as part of a club, socially with friends, or even when you’re craving some me-time outdoors.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Lisa found confidence later in life to get back on the water and combine getting active with her love of the ocean
  • What paddle boarding is, and why it’s great for your body
  • Social paddle boarding and finding a paddle boarding club

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Lisa built her confidence back to get on the water again with paddle boarding

Although Lisa, 52, grew up around the ocean, it took her years to build the confidence to get back on the water. She always thought she couldn’t stack up to the blokes or stand on a board – but she can! Lisa’s never had body image issues and reckons “a bikini body is just a body you put in a bikini!”

What is stand-up paddle boarding?

As the name suggests, stand-up paddle boarding is a fun activity on the water where you’re standing up on a board. You stand at full height, and use a ‘paddle’ to move your way through the water. It’s also sometimes referred to as just ‘paddle boarding’, or even sometimes it’s just called ‘sup’.

While there are some competitions available, paddle boarding is mostly about enjoying being in touch with the water, and having a great view of the surrounding scenery. You can go at your own pace and it’s gentle on the body.

You might wobble a bit at first as you find your balance, but that’s completely normal! Once you learn to ‘sup’ and pick up some stand-up paddle boarding tips, you’ll be gliding around feeling great.

Finding a paddle boarding group for women and having a go

Here are some tips to get started learning to paddle board and finding groups to connect with.

  • Coasting SUP (Surfing Victoria’s introductory program SUP program for women) is a fun way to find some ‘you time’ in the great outdoors. It provides some paddle boarding classes to get you going, and you can meet some new people too.
  • By searching online you can find a range of companies and organisations offering paddle boarding for women. They’re set up for beginners, and can’t wait to show you a few techniques.
  • There are a range of social paddle boarding groups in Melbourne and regional Victoria. Have a look around a contact your local association or even your local council for more information. Where there’s a river or ocean, there’s usually a paddle boarding group nearby.
  • Once you’ve had a few paddle boarding classes, you can buy your own sup board and head out on your own. How good is that? You can ask your local paddle boarding group or find a local retail store to help you find the best beginner sup board for you.

Finding paddle boarding groups and locations near you

  • Visit the website mentioned on this page: Coasting SUP.
  • Google it! Search to see what paddle boarding classes and groups there are near you. There are a range of beautiful river and beach spots in Victoria, so have a look around to find where to do paddle boarding in an area that’s not too far away.
  • Find a Supporter in your neighbourhood, to see if a paddle boarding group has registered online to support This Girl Can – Victoria.
  • Ask other women about paddle boarding – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You may not be able to make it out at the moment, or maybe you’re not near water to go paddle boarding. That’s okay, there’s plenty to keep your ‘sup’ dreams alive while you’re at home.

There’s a lot you can learn about stand-up paddle boarding online, so you can watch a few videos to learn some paddle boarding tips and techniques. Or if you love an adventure, you can start researching the best paddle boarding locations to try.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

There are many activities and water sports you can try to get more active, either by yourself or with friends. Here are some more you might like to have a go at to see what you enjoy doing.

Touch Football

Women’s touch football has been growing in popularity during recent years. Not only is it fun to play, touch football is also a great way to get active for women of all ages.

You can try touch football at a club, or go for a kick with a friend. Don’t take touch football lightly – try it once, and you might find yourself heading out to the park all the time for a game or a kick!

On this page we look at:

  • How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’
  • What is women’s touch football?
  • How to get involved in touch football for women, even as a beginner

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Melinda tried touch football without having any previous ball skills, and turned around the ‘self-talk’

Melinda, 38, was surrounded by football, netball and cricket growing up. But she had no ball skills or confidence. Her self-talk was pretty negative, telling herself she couldn’t do it. But at teacher-training, she learned to play touch football with a team and discovered her groove. “When I play, it limits that chatter, and it takes away those barriers of that,” Melinda says. “What I enjoy most is that quiet little goal I set for myself. Then when it actually works, it’s really cool.” Now with two kids, Melinda’s been selected for the women’s state side. Look out!

What is women’s touch football?

Women’s touch football is a popular social sport in Australia. It’s a fun way to meet new people, get active and learn some new skills while you’re at it.

How do you play touch football? The game is played on an outdoor field, and there are anywhere from 6 to 14 touch football positions you can play. You can only pass backwards, and if you get touched while holding the ball, you place it on the ground and step over it for a teammate to take. After 6 touches, the ball goes to the opposing team. The idea is to make it to the other team’s side of the field to score. Oh, and the ball can’t hit the ground!

Being a non-contact sport, touch is great for women of all ages and skill levels. If you don’t know how to play, the supportive and welcoming community are looking forward to showing you how.

Joining a touch football group to learn and play touch football in Victoria

Touch football is a very inclusive sport for women, and there are many ways you can learn the basics and get involved. Whether you’re looking to make new friends, return to getting active or find a new sport you might like, there’s a touch football program that’s perfect for you.

  • You’ll find plenty of information to get started at Touch Football Victoria. This includes finding a touch football club near you, joining or registering a social touch football team, or trying other forms of the game like beach touch.
  • Switch is Touch Football Victoria’s social program that helps you learn the basics over 6 weeks. If you’re just starting out and looking for a fun and welcoming touch football group to show you the ropes, this could be the pathway for you.
  • The All Abilities Touch Football Program provides a way for those with physical or intellectual impairments to get involved too. They can even play with family members, carers and friends, making it a social way to get active and be part of a supportive touch football group.

Touch Football

Learn more about getting involved in playing touch football

  • Visit the websites mentioned on this page: Switch, Touch Football Victoria or All Abilities Touch Football Program.
  • Google it! Search to see what touch football options there are near you.
  • Find a Supporter in your neighbourhood: to see if a touch football club near you has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you have a local park that you can get to, why not take a football and have a kick with yourself or a friend?

Sometimes there are times when you can’t make it outside. But that’s okay – you can get moving and improve your mobility for a game of touch footy with some exercise at home, or by practising some ball skills.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Here are some other sports you can try to get your body moving and enjoy being active. Why try just one when you can try a few and see what you enjoy the most?

Lawn Bowls

Lawn bowls is a fun and relaxing game that is played in a welcoming, easy-going environment.

You can learn to play lawn bowls at a club through an organised event, or have a go with some friends. It is perfect for all ages and abilities, and can be a fun way to get moving while meeting new people.

On this page we cover:

  • How This Girl Can – Victoria Ambassador Courtney surprised herself with how much she enjoyed lawn bowls after giving it a try
  • How to play lawn bowls
  • Getting started with social bowls for women
  • ‘Bowling with Babies’: a lawn bowls program on offer around Victoria tailored for new or expecting mums
  • Finding a lawn bowls club near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Courtney got hooked on lawn bowls after initially being too embarrassed to play

At 17, Courtney was diagnosed with epilepsy and told that was the end of contact sport. It felt like a life sentence for the sporty teenager. One day, Courtney reluctantly agreed to play lawn bowls. At first she was embarrassed by the idea of playing with ‘oldies’, but soon got hooked and now you can’t pull her away from it!

How to play lawn bowls?

Lawn bowls is a social game that’s easy to learn, but there’s lots more to master if you want to get into it a bit more. It’s also a game you can enjoy at any age and can be played indoors or outdoors.

It begins by one player throwing a ‘kitty’, a small black ball, down a field towards the opposite end. This is then aligned to the middle of the ‘lane’, the spot you’re playing in, when it comes to rest.

Players then take it in turns to roll their ball down the lane to get as close to the kitty as possible. What makes this interesting is how the bowls curve as they’re thrown. Sometimes it can be a task to stay out of the ditch at the end!

Getting started with social lawn bowls

The best way to get into lawn bowls for beginners is with a local club. Each one is different, but most offer a range of ways to learn how to play lawn bowls. Many clubs host lawn bowling activities for women, as well as local competitions for those who want to enjoy a regular game with a team. Find a lawn bowls club near you by visiting Bowls Victoria. You might even learn a bit of lawn bowls slang while you’re at it!

Alternatively, if you just want to play casually with your friends, just ring up your local club and book a ‘lane’.

‘Bowling with Babies’: a program on offer around Victoria for new or expecting mums

Lawn bowls for women and girls is a highly accessible game at every age and life stage. It’s inclusive, easy to learn the rules and the right techniques, and it feels good to get out there and move your body.

Bowling with Babies is Bowls Victoria’s program for new and expecting mums of all skill levels. What’s better than a coffee, a chat and a social roll in the sun at the local bowls club?

How to get the ball rolling at find a local lawn bowls club

  • Visit the websites mentioned on this page: Bowls Victoria or Bowling with Babies.
  • Google it! Search to see what lawn bowls options there are near you.
  • Find a Supporter in your neighbourhood: see if a lawn bowls club near you has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Whether the weather isn’t right for bowls or you can’t make it out right now, there are plenty of other activities to keep you moving and active.

You can do some exercises indoors, or even a yoga class at a studio or in your home. There’s also some other sports you can try below.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Lawn bowling for women and girls is a fantastic way to get active. If you’d like to try another similar sport, here are some suggestions you can give a go.

Home Exercise

You don’t have to leave home to get active and move your body. There are a range of online workouts available for women that you can complete at home – when and where it works best for you.

If you can’t get out right now or have limited time available, home workouts are perfect to get some movement in your day. There are workouts ranging from easy and low-impact to more challenging ones, and there are home exercise activities to suit all ages and ability levels.

On this page we look at:

  • This Girl Can Ambassador Sana’s story about how exercising at home has helped her build strength after having kids
  • Tips for starting home exercise
  • Finding home exercise programs for women

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Sana discovered home workouts could help her manage stress after she became a mother

After her first child, Sana realised she needed to get stronger physically and mentally. “Stress comes with the job of motherhood, and stress is a physical thing, so you need a physical outlet for it”. Now Sana does strength training at home while her baby is sleeping: “My second child has not been an easy baby from day one, but I’ve been able to handle it better.”

Getting started with home exercise

We are all in different situations – whether that be age, background, ability level, mobility or phase of life. That’s okay! If you want to get more activity in your day and improve your health and mental wellbeing, home exercise is a great place to start.

By getting in even a small amount of exercise, you can improve your core strength, balance and coordination, get some more energy in your day, and re-discover how good being active makes you feel.

Here are some tips for starting home exercise:

  • Try a few online home exercises classes, from a short yoga routine to dancing around the living room, to see what you enjoy. Find a space you can use every time. Any room in the house will do!
  • Start small.  Take your time. It might be a matter of trying a short class once a week, then you can add to it later. Go at your own pace!
  • Get creative with home exercise equipment! You don’t need to buy expensive equipment – a couple of cans of tomatoes can make the perfect weight set.Find a friend or join a group. Doing a home workout can be even better when you have some support. If you’re not working out with someone else, you could also try joining the This Girl Can – VIC community  of women online to share small wins and encourage each other.

You can do a home workout in your lunch break, early in the morning, or after the kids are in bed. Remember, you don’t have to know all the moves or get it right all at once. All that matters if you’re giving it a go, and enjoying how it makes you feel.

Home exercise routines you can try right now

You can find a wide range of online programs for women to exercise at home.

Get Active @ Home is a great place to start. You’ll find a diverse selection of videos with free home exercises you can do without equipment, ranging from 5 minutes to over 30 minutes long. The online home workout library has:

  • Home exercises for beginners
  • Full-body exercises at home
  • Dance classes
  • Pilates, yoga and barre classes for beginners
  • Gentle resistance movements
  • Mobility and strength exercises

Finding at-home exercise routines for beginners can be a matter of looking around, trying a few out and seeing how you feel. Search online to find a women’s home exercise club online to see what is out there that works best for you. You might even make some new friends!

How to start exercising at home today

  • Visit the website mentioned on this page: Get Active @ Home.
  • Google it! You’ll find many new communities of women out there getting active at home like you. Once you know what home exercise activities you like most, you can find more of them online.
  • Find a Supporter in your neighbourhood, to see if a home exercise studio has registered online to support This Girl Can – Victoria.
  • Ask other women about home exercise – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

There are a broad number of activities you can do from home. Here are a few ideas you can try to get active and enjoy the feeling of more movement in your day.

Cricket

Fantastic for those who love the outdoors, playing cricket could be a breath of fresh air if you’re looking to get active and have a blast doing it.

Cricket is an enjoyable summer sport full of community and friendship.  It doesn’t matter what your age, background or skill level, you can get started today.

This page looks at:

  • What This Girl Can – Victoria Ambassador Dinasha did when she was told “girls don’t play cricket”
  • Learning how to play  cricket
  • Membership and equipment needs for cricket
  • Why This Girl Can – Victoria Ambassadors Marnie says playing cricket feels like “home”
  • Indoor cricket and how it’s different to outdoor cricket
  • Finding a local cricket club near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Dinasha was always told cricket isn’t for girls. But she won’t cop that.

Dinasha, 19, was always told cricket isn’t for girls. But she won’t cop that. She’s been playing the sport since she was a girl and believes it doesn’t matter if you’re good or not – it’s about having fun. She reckons juggling her 2 uni degrees is almost as hard as hitting a 6!

Learning to play  cricket and finding a women’s cricket club near you

If cricket sounds like something you might enjoy, here’s some information about jumping in and trying it out.

Find your local women’s cricket club

To get involved in a game of cricket for women in Melbourne or regional Victoria, look for your local women’s cricket club. Many offer a range of women’s cricket programs for all ages to get started. It doesn’t matter what your background, age or skill level, so it’s a great way to get involved for the first time and make some new friends.

Social Sixes: more social, less competitive cricket

Cricket Victoria’s Social Sixes is a new, fun way to get moving and learn to play cricket. It’s a more social and less competitive version of women’s cricket that focuses on the social aspects of the game, rather than who can hit further or bowl faster. If you’re looking for a more relaxed, social cricket group, this could be for you.

Playing indoor cricket: what’s different to outdoors?

Women’s cricket isn’t just played if the weather is good. Indoor cricket provides some great opportunities to learn new skills in a social setting.

Indoor cricket has a smaller field size and less players in the team. There’s also more rotation of roles, which means everyone gets to bat, bowl and field. The ball is also softer which means less protective equipment.

Visit Indoor Sports Victoria for more information about playing indoor women’s cricket.

Do I need to pay a membership and bring my own equipment to play women’s cricket?

There are ways to get involved that don’t require equipment, or even a commitment for a full season.

Social Sixes is ‘pay as you play’. This means you’re not obliged to play each week if you have other commitments. Social Sixes cricket groups are facilitated by friendly, qualified coaches who provide all the necessary gear. Just bring yourself.

When starting to play cricket at club, you may be able to use club equipment to get you going. Membership options range from club to club too. If you fall in love with the game, it’s a good idea to get your own equipment – by that point though, you’ll have a new women’s cricket community to give you the right guidance and tips on what to get.

As an adult, Marnie started playing deaf cricket where she feels respected and peaceful

Marnie found that being profoundly deaf hasn’t stopped her playing sport, but it has affected the social side of things for her in the past. “Not being able to hear, really distances you from what’s happening – you have skill, you have talent, you have potential, but you’re not there – you’re invisible,” Marnie says. Despite the occasional rude comment (overheard by her friends), or instances of being either pitied or ignored while playing sport throughout her life, as an adult, Marnie started playing deaf cricket. In the cricket team, Marnie feels accepted and peaceful: “The cricket team for me is home.” “Concentrating on nothing but the ball…has been great for my mental health and space.”

Where to play women’s cricket near you

  • Visit the websites mentioned on this page: Play Cricket, Cricket Victoria or Social Sixes.
  • Google it! Search to see what other cricket options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a cricket club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a supportive community of women who can help you out.

Can’t get out right now?

There are still ways to get started with cricket, even if you can’t join in a game on the field.

Try contacting your local cricket club to ask about women’s cricket, and how you can get started. There’s a range of online videos that can show you some of the basics about batting, bowling and fielding to get your skills off the mark!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You may also want to look at some other sports you can try to get moving in a way that you enjoy. Here are a few other fun team sports that are outdoors where you can meet new people and enjoy being active.

Golf

There are plenty of beginner golf lessons and programs happening in Victoria. Give it a swing and you might get hooked!

Learning to play golf is a great way to make some new friends, enjoy some movement in the day and spend some quality time outdoors. What’s not to like? Here are some tips to get you started playing golf, even if you’ve never picked up a golf club before.

On this page we look at:

  • This Girl Can Ambassador Rosy’s story about overcoming the initial barriers she had to playing golf, and how hitting the perfect shot makes her feel
  • How to learn to play golf with some golf clinics and lessons
  • Finding a golf club for women near you

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

Rosy felt intimidated at first on the golf course, but the joy of playing was too strong to stop her

When Rosy decided to try golf as an adult, she discovered some unexpected barriers. “There’s a stereotype about golf that it’s for rich, old men. So when I first started playing, I felt intimidated being a younger woman,” Rosy said. But the joy she felt when playing was stronger than the feeling of not belonging, so she kept showing up. “I love that really satisfying feeling of hitting a nice golf shot, right in the middle of the club.” … “I want to be part of a new generation of golf that evolves it’s culture to be welcoming, inclusive and supportive for everyone no matter your gender, age or skill level.”

Learning to play with women’s golf lessons

Ready to try your hand at golf, or return to the fairways after some time off? Here’s how to take the next step with some women’s beginner golf lessons and programs to get your skills started.

Get Into Golf Women is a fun and social program by Golf Victoria that’s designed for women. You’ll learn the basics over a five-week program, while making new friends and getting ‘swing fit’ along the way.

These programs run between 45 and 60 minutes and are held in small groups, allowing you to have some fun and explore new skills in a comfortable environment. You’ll do plenty of hitting, it’s very interactive, and you can go by yourself or with a friend.

Have a look online to find  a women’s golf clinic near you, or women’s golf lessons in Melbourne and regional Victoria that you can get to.

Finding a women’s golf club or social group near you

You may already have driven past some golf courses in your area that you’d like to try. If you’re not sure what’s around, or you’d like to check out some other women’s golf clubs in Melbourne and regional Victoria, here’s how to find some places to begin playing.

Golf Australia offers a golf club search so you can locate a Victorian club near yoyou can search for a full golf course, or even mini-golf, virtual golf or a driving range to get some practice.

Golf is a very social sport, so there are naturally a range of women’s social golf groups out there who are looking forward to meeting you.  There’s a group for every skill level, including beginners, so have a look online to see if there’s a social group that’s close by.

Next steps to play women’s golf and see if it’s for you

  • Visit the websites mentioned on this page: Get Into Golf Women, Golf Victoria or Golf Australia.
  • Google it! Have a look around at different local clubs and social golf groups in Victoria. If there’s not one nearby, it can be fun to explore other courses further away and enjoy some different scenery.
  • You can find more women’s beginner golf lessons near you by checking out local golf stores and golf businesses. Check out a couple and you can find one that feels like a good fit for where you’re at.
  • Find a Supporter in your neighbourhood, to see if a golf group for women group has registered online to support This Girl Can – Victoria.
  • Ask other women about playing golf – chat to your friends, family or colleagues about trying it together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

You can’t always get out for a game of golf, but there are ways you can still practice or stay active at home, depending on what feels right for you.

Golf is a game that you can practice indoors too. All you need to do is grab a golf club,  and you can work on your swing with online videos, or even some golf coaching at home.

You can also read up on some of the basics of golf, and learn more about scoring and how competitions are played. Then when the weather is better or you’re able to hit the course again, you’ll be even more excited to get out there!

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

Ballet is just one way you can work up a sweat and enjoy being more active. If you’d like to try another activity, here are some others you could have a go at.

Netball

It doesn’t matter if you haven’t played netball before or you’re returning to the sport after a break. There’s a way for all shapes, abilities and interest levels to have a go and enjoy a game that’s loved by so many. Join a women’s netball club, play social netball for fun, or shoot some goals with a friend or by yourself. The choice is yours!

On this page we look at:

  • How This Girl Can – Victoria Ambassador Kelly found time to ‘recharge her batteries’ at netball to set a good example for her kids
  • Playing casual games through ‘Rock Up Netball’
  • What clubs and competitions are available?
  • Netball’s programs catering to different abilities and backgrounds
  • How This Girl Can – Victoria Ambassador Sally overcame self-doubt and started playing in her fifties
  • Finding a women’s netball club or social game near you
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Kelly found time to ‘recharge her batteries’ at netball to set a good example for her kids

Kelly says playing netball is “like charging your batteries”, and afterwards she feels like she can do anything. As a mum, it was important to Kelly to set an example: “I think it’s important even to my kids to set an example that you still need to do something for yourself”… “After you have kids, things change. Your body changes and your family becomes the priority. But as I get older, I have realised the importance of self-love.”



Pay as you play with Rock Up Netball, with fun social games happening all around Victoria

Don’t want to commit to a whole season of sport? Rock Up Netball, developed by Netball Victoria, is a ‘pay as you play’ option for those of us who can’t commit to regular games. Rock Up Netball is great for  women and girls of all skill levels and is all about having fun! It’s casual, a great way to try all of the netball positions and learn the netball ropes or return after a break.

What clubs and competitions are available?

With so many programs and pathways on offer, the hardest part of giving netball a go is choosing from the options you can try. Even if you’re starting to play netball as a beginner for the first time.

Here’s how to find netball teams in Melbourne and regional areas to join, or find a social netball competition near you.

Firstly, Netball Victoria provides lots of information and is a great first step to play netball in Melbourne or regional Victoria, regardless of your age, background, or skill level.

With so many social netball competitions around the state, you’re sure to find one that suits your needs. Each competition is different, but you can usually join an existing team or even start your own. The best way to find a place to play social netball near you is to search online and contact the relevant facility or association looking after the competition for more details. They’re very friendly, and love helping new players.

Netball is a game for women of all backgrounds, ages, cultures and abilities

Netball is an inclusive sport that has programs catering to different abilities and backgrounds. The sport  has a focus on being inclusive, and there are welcoming communities everywhere that will help you to feel comfortable and have fun playing the game (even if it’s your first time).

Netball Victoria runs specialised clinics for Victorians with disability. They focus on building knowledge and skills for netball in an inclusive and supportive environment.

There are also initiatives to increase participation and inclusion for Aboriginal Victorians, women from other cultures and LGBTI+ communities.

Whoever you are, there’s a netball group and a position on the court with your name on it!

How Sally ignored those who told her she was “too old” and got back into netball in her 50s

Sally has always loved netball and she played regularly until she had kids. At 54, she plays despite being told she’s “too old”. Before her first session back, she doubted herself so much she changed in and out of her exercise gear twice before finally stepping onto the court! Now Sally aims to keep playing netball the rest of her life.

Finding a women’s netball club or social game near you

  • Visit the websites mentioned on this page: Netball Victoria, Rock Up Netball, specialised clinics (for Victorians who live with a disability), netball for Aboriginal Victorians or netball for LGBTI+ communities.
  • Google it! Search to see what other netball options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a netball club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

Sometimes you aren’t able to get out to hit up the courts or join a women’s netball club or community. But that’s ok, there’s plenty to keep you busy if you’re at home.

If you have a netball, you have a workout! You can always throw a netball around by yourself, with a friend, or with the kids inside or in your backyard if you have one. Get creative – all that matters is you’re getting some movement in your day so you feel good.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You may also want to look at some other sports you can try to get moving in a way that you enjoy. Take some time out for yourself like Kelly and Sally and try something new to see what you like to play.

Hockey

While field hockey can be fast-paced and competitive game, it’s also a lot of fun and allows you to be part of a social women’s hockey team.

Whether you’ve seen Australia’s women’s field hockey team – the Hockeyroos – in action, or it looks like a sport you could be interested in trying, you could give field hockey a go as a social and fun way to get active.

There are many ways to get involved in hockey for women – from social hockey to something more competitive – so there’s something everyone can try, regardless of your age or what you’ve played before.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Samantha discovered a love of hockey when returning to exercise after having kids
  • How to play field hockey
  • The benefits of playing social field hockey for women
  • Finding a social hockey program near youCan’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Samantha got her groove back after kids by trying social field hockey as a beginner

Samantha, 44, had given up on exercise. She’d played netball as a girl but after having two kids it was just too hard. Then, she discovered hockey. She’d never played before and was afraid of letting the team down, but she faced her fears and started training. “It was encouragement for other women that kept me going,” Samantha says. Today, she’s gotten her groove back and is loving playing the hockey as a goalie. “It’s just about getting out there and having fun,” she says. “It’s about yourself, not a selfie.”

How to play field hockey

It is easy to learn the rules of field hockey and get started. This makes it a great game to try for beginners, as you can get up and running quickly and start enjoying your time on the hockey field.

The game is played between 2 teams outdoors or indoors, on a field made of grass, turf or a synthetic materials. There are 10 field players and a goalkeeper on each team, and some protective gear is worn in the more competitive forms of the game.

Each player carries a hockey stick, which is used to pass a hockey ball around. The ball can be soft or hard depending on the form of hockey being played. The objective is to pass the ball between players and eventually shoot the ball pass the goalie into a small net to score.

Why play social field hockey?

There are many reasons and benefits of playing field hockey. As well as being a great run-around and a fantastic way to socialise while being active, field hockey is great for learning teamwork, communication and hand-eye coordination.

Woman playing hockey

That’s not to mention the feeling you get from a healthy, happy workout!

The best thing is, field hockey is easy to pick up and start learning. Anyone can give it a try, and there are lots of ways to get started.

Hook into hockey for the first time

A great place to start is Hockey Victoria, which has a bunch of awesome social hockey programs for new players and those returning after a break.

J-Ball is a perfect way to start to play hockey if you’re new to the game and want to get used to how it’s played. J-Ball is a modified version of hockey with a lighter stick and ball, and less impact. It’s great for meeting new friends and learning some fundamentals.

For a slower game that’s also very social, walking J-Ball is another good option. As the name suggests the game moves at a walking pace and it’s played on a small court. This makes it an ideal place to begin if you want to get your body moving and have some fun along the way.

Find a social hockey program near you

  • Google it! Search to see what other hockey options there are near you.
  • Find a Supporter in your neighbourhood: see if there’s a hockey club near you that has registered online to support This Girl Can – Victoria.
  • Ask other women – chat to your friends, family or colleagues about doing an activity together, or post a question to our Facebook page where there’s a super supportive community of women who can help you out.

Can’t get out right now?

If you’re not able to hit the fields and join a female hockey group right now, there are other ways to get active.

Contact a local women’s hockey club for advice, or you can grab a hockey stick and start trying some new moves at home.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You may also want to look at some other sports you can try to get moving in a way that you enjoy. As Samantha says, it’s not about the score. It’s just about getting out there and having a good time.

Soccer

Soccer is the world’s game, and it’s a great way to get active, have a lot of fun and make new friends as part of a team.

You don’t have to be the next Sam Kerr or want to play for the Matildas (Australia women’s national soccer team), to make soccer your new sport. Whatever your age, ability or background is, there are a range of women’s soccer groups and programs all over the state, just waiting to welcome you into their community.

On this page we look at:

  • How his Girl Can – Victoria Ambassador Emine found confidence and community with social soccer, which includes a bit of dancing!
  • Women’s soccer information
  • Futsal and walking football
  • Try soccer as a beginner or after a break through ‘Soccer Mums’
  • How Jaime got back into soccer after having a baby
  • How to find a welcoming soccer club for women and girls
  • Can’t get out right now? At-home tips

Get inspired to do the activities that suit you and keep you feeling good: sign up to our newsletter here.

How Emine found confidence and community with social soccer, which includes a bit of dancing!

After a nervous beginning, soccer has become the cornerstone of Emine’s life, but her team doesn’t just play soccer – they dance! “I felt nervous, and it was kind of scary because you don’t know anything. I haven’t played football and I wasn’t fit, that’s why it was scary because I didn’t know if I was able to play,” she explained. Emine has gone from emigrating from Turkey with no friends, to being part of a women’s social soccer community in Melbourne that meets for breakfast before they play – both parents and kids! “We dance to warm up, and we dance at the end,” she laughed, “we always lose but we dance, we’re always dancing.”

Women’s soccer information

Does soccer sound like the game for you? Here’s where to find more information on having a go.

Football Victoria provides a range of resources to get started playing women’s soccer in Melbourne and regional Victoria. There’s a number of different forms of soccer for women to play, so you can choose to play at the skill level and speed you’re comfortable with.

Visit Play Football to find a women’s soccer club in Melbourne or regional Victoria near you.

Local women’s soccer clubs offer a range of programs, soccer classes and women’s social soccer team competitions, so it’s easy to get involved and learn the game as a beginner. You can be any age, have any ability level and background. All that matters is you’re willing to give it a try!

Two women playing soccer on a field

Futsal and walking football for women

Made famous in the streets of Brazil, futsal is a fun indoor soccer game that’s played with 5-a-side and a smaller ball.

Futsal is also very social, making it a great way to make new friends and enjoying being part of a team. It’s a great way to learn soccer for women and girls, and a form of the game many women are already playing and loving. Learn more about playing Futsal in Melbourne.

If you like the idea of playing soccer but don’t have a need for speed, Walking Football was designed just for you! It’s a low-impact game that’s been modified to a walking pace – making it perfect for all abilities and fitness, as well as those returning to being active after a break.

Two women playing soccer

Football Victoria runs several walking football programs in partnership with Active Ageing Australia. It’s safe, fun and provides a social environment for women to discover or play a game they enjoy.

Try soccer as a beginner or after a break with Soccer Mums

Are you a mum who never got to try your hand … err … foot at soccer? GO Soccer Mums is here to get you in the game!

Designed for mums but open to women of all ages, this fun, social women’s soccer program will teach you how to play soccer with the basics, regardless of your skill level.

Alternatively, kick the ball around by yourself or with a friend at your local park. Some parks even have a dedicated soccer pitch.

How Jaime got back into soccer after having a baby

Jaime always loved to play soccer, having played since she was ten. But with the birth of her son, her body changed and so did her confidence in her skills. Jaime worried about her “mum belly” jiggling and was scared she couldn’t kick anymore. It was harder than she thought, but today she’s reconnected with her favourite game.

How to find a welcoming soccer club for women and girls

Can’t get out right now?

If you’re not able to make it outside or join a women’s soccer community right now, there are other ways you can get started.

Why not grab a soccer ball and start practicing at home? There are many videos online you can find to start learning some of the basics. Make sure you contact a local women’s soccer club in Melbourne too, as they may have social (or online social) events where you can start meeting some new teammates.

Learn more about This Girl Can – Victoria and how it’s helping women feel good by getting activity in a way that suits them.

You may also want to look at some other sports you can try to get moving in a way that you enjoy. Here are a few similar sports you can have a go at that you might also enjoy.