Before performing any exercise, it is important to perform an appropriate warm-up. Warming up prepares the body for the upcoming activities and can help decrease the risk of injury. The warm-up for netball should be done before every exercise session - whether it be for competition games, practice sessions, or gym workouts.
Example Netball Warm-Up
A netball game can involve an extended period of explosive jumping and rapid change of direction. To get the body prepared for such activities, a thorough warm-up is required. The warm-up should focus on the specific actions and muscle groups that will be involved in the activity, and gradually move from low intensity to high intensity.
Here is an example of what can be done, but the specifics can be adjusted to suit the age and level of the players, and constraints such as limited space, time availability, and the environmental conditions.
- A slow jog (a lap or two of an oval, or if inside a few laps of the gym)
- 15 minutes of stretching - involving static stretches (quads, hamstrings, calves, torso, shoulders) followed by dynamic stretches (arm circles and swings, leg swings).
- Runs up and down along the side of the court. Mix up the movement patterns - running forwards and backwards, side shuffles, leg crossovers.
- 5 × 20m length runs (increase from 50% effort to maximal sprint).
- 5 x 5m out and back short sprints
- 5 zigzag runs.
- Netball specific drills, such as passing and shooting.
- If there are extended rest periods where the players are not exercising, for example resting on the sideline, they may have to go through some of these procedures again to keep the muscles and joints ready to safely and consistently perform.
- Warming Up For Sports
- List of Stretches
- Discussion of the Fitness Components for Netball
- Poll about the fitness components for netball
- Fitness Testing for Sports