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.

Warm Up Benefits

• 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

Cool Down Benefits

• 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.