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 - Warm Up)
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 - Cool Down)
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.