Wrapping up the netball season
The 2007 netball season is drawing quickly to an end, so how do we, as netballers wind down and then gear ourselves back up for the next season?
This part of the netballer’s competitive year is known as the active rest phase. It is the body’s time to recouperate and get some well deserved rest and relaxation after a gruelling season of netball.
How long does this active rest phase last?
Until next netball season? Actually it is a short training phase that lasts up to four to six weeks (possibly eight weeks), so make the most of it.
What is active rest?
The 'rest' part is refers to a rest from the game of netball and resting those muscles and joints that are worked so hard on the netball court. The ‘active’ part refers to still participating in some mild, low intensity and low impact exercise. Perfect examples of active rest activities are power walking, beach walking, swimming, yoga or pilates, light gym based cardio training (cycling, xtrainer and rower) and social summer sports of a different nature for example; touch rugby or beach volleyball.
Now getting a little more serious
Injury management and rehabilitation is another important aspect of the active rest phase. A lot of the time we can finish the netball season with a few aches and pains and niggling injuries. If we ignore these injuries and don't seek appropriate medical advice, they can become more severe. This could mean that your playing days are numbered! The active rest phase is the ideal time to focus on injury management and rehabilitation to ensure that you can start the next season injury free.
What, where and how?
So what where and how do we go about this whole active rest thing?
The first step is injury assessment, management and rehabilitation. At this stage you need to seek medical attention for any injuries that you may have from either a doctor or physiotherapist. Have the injury diagnosed and a injury rehabilitation plan devloped which includes appropriate exercises to help with your recovery.
The second step is to find an alternative form of light, low-impact physical activity that you enjoy. The aim of this is to maintain a certain degree of fitness and keep the body moving but not strenuously. Summer social sports are a great option as is swimming, power walking, beach sports and cycling. Exercise three to four times weekly for 30-60mins and don’t over do it! Pay particular attention to your injuries and the exercises that will assist with recovery.
Don’t ever discount active rest - if you wrap up a great season with an even better active rest plan you will be refreshed and full of vigour for the following season. The active rest training phase leads straight into the netball off-season. This is when the physical training and preparation for the next season begins.
Key pointers
Pointers for active rest:
- Have all injuries assessed by a professional, even small niggles
- Focus on rehabilitation of injuries under the guidance of a professional
- Start participating in social, low impact sports to keep active
- Aim to keep physical activity to three to four times weekly
