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.

Tennis

Tennis is a popular game for women and girls in Australia, and can be played with friends, as part of local tennis groups, or even at home by yourself.

With so many community courts in local neighbourhoods, it’s easy to have a hit of tennis. It doesn’t matter how sweaty or red-faced you get, all that matters is giving it a go and enjoying being active playing the game.

On this page we look at:

  • How This Girl Can – Victoria Ambassador Mimi got involved in tennis again after having her first child
  • Playing women’s tennis as a beginner, or returning to tennis after a break
  • Finding a local women’s tennis program or tennis 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 Mimi found the courage to go back to tennis after having her son

Mimi, 37, loves tennis. She started playing at primary school, but then tennis took a backseat once uni started. After moving to Australia, and having her first child, she was worried about playing again. But she played anyway and immediately felt better. Today, she loves playing tennis with her son and is glad she had the courage to go back.

Playing women’s tennis as a beginner, or returning to tennis after a break

Are you new to tennis, looking for a social hit or a fun workout?

With the Australian Open tennis in Melbourne every summer, you might be inspired to get on the court and try tennis for yourself. Tennis for women and girls is fun at any age. If you’ve played tennis in the past, now could be the perfect time to back into the game, get active with friends or expand your circle with a friendly new tennis community.

You can choose to get some tennis lessons or attend tennis classes through a club if it’s your first time picking up a racquet. Or you can pack the family into the car, head to the local court and have a blast playing your own games on the court!

Here are some first steps you can take to learn to play tennis near you or get the ball rolling again:

  • Your local tennis club can connect you to a range of activities, programs and tennis communities to suit you.
  • Tennis Australia’s Open Court Sessions “throw tradition out the door to include music that will keep you moving, fun tennis activities as well as off-court socialising with food and drinks”.
  • See other activities on offer in your area by visiting the Tennis Australia website.
  • One of the best things about tennis is there are plenty of community tennis courts for hire that you can use throughout the year.  You can book a court and have a hit anytime with a friend or family member. It’s a great way to practice some new skills, and get some exercise at your own pace.
Woman hitting tennis ball

Finding a local women’s tennis program or tennis club near you

  • Visit the websites mentioned on this page: Tennis Australia’s Open Court Sessions, Tennis Australia or tennis courts for hire.
  • Google it! Search to see what tennis options there are near you.
  • Find a Supporter in your neighbourhood: see if a tennis 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?

While it’s true that you need a bit of space to hit a tennis ball, there are other ways to enjoy tennis if you can’t make it to a tennis court.

You can hit a tennis ball against a wall if you have one at home, or with a friend or family member if you have a court or space in the backyard! If it’s more limited, get yourself a totem tennis pole and a couple of rackets. It can be a fun family game that also gets the body moving.

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. It doesn’t matter if you haven’t played one before. It can be fun to give a new game a try and see if you enjoy it.

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

  • Visit the websites mentioned on this page: social hockey programs, J-Ball and walking J-Ball.
  • 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.