Netball is a rigorous game and it demands so much of your body. In order to perform your best and reduce the risk of injury, you need to warm up prior to training/playing and cool down after.




  • The key to exercising safely and effectively
  • Warms the muscles
  • Increases delivery of oxygen/nutrients by increasing blood flow
  • Prepares muscles for stretching
  • Prepares heart for increased activity
  • Mentally prepares you
  • Helps to prevent injury during exercise


  • Prevents the build up of lactic acid and waste products which cause muscle stiffness and soreness
  • Increases flexibility and freedom of movement
  • Reduces muscle tension
  • Returns your body to a relaxed state

How to/what to do (guide only)

A warm up should last for approximately 15 minutes.

Begin with low intensity activities (5 mins) such as jogging, side steps, high knees, bum kicks, grapevine then a few sprints at a higher intensity. Follow by dynamic stretching (continual movement).

Netball specific drills (10 mins) such as passing and catching and change of direction.

Should always be on the move.

How to/what to do (guide only)

Begin with a slow jog for about 100m followed by a walk.

Static stretches (10-15 mins) immediately after training/playing. Each stretch should be held for 20-30 seconds and repeated twice. Don’t bounce and stretch gently and slowly – never to the point of pain.

Make sure you stretch the major muscle groups used in netball – legs, hips, shoulders, arms & core.

It is best to keep static starching until after exercise as your muscles start to cool down and your heart rate returns to normal. Performing while cold could lead to muscle tears.