Starting the netball season out right
Netball is a tough sport at all levels. It is physically demanding on the body’s muscles, joints and energy systems. Feet, ankles and knees can suffer from jumping and landing and there is the potential for injury which may lead to reduced playing time or an early end to the netball season. Therefore, players need to make sure that they are prepared for the season ahead.
How do we prepare for the netball season and the demands of the sport?
Physical conditioning:
No matter what age or level of netball you participate in, at the start of each season make sure that your body is physically prepared and ready to take the netball court. If you start the season unconditioned you will be more likely to suffer injury, sore muscles and aches and pains due to lack of fitness.
How can you be physically prepared?
- Running - Netball involves a lot of running and movement around the court. It is important that you have a running programme to build up your aerobic / cardiovascular fitness, for the season ahead.
- Core stability - Core stability and strength is an important part of most sports. Core muscles provide bracing support around the torso and mid-section. This helps to reduce lower limb injury in netball through increased stability in movements such as landing and dodging. Also, force generation for powerful movements starts within the core musculature.
- Strength training or resistance based exercises - Strength training using weights or resistance exercises using body weight are both great ways to develop strength and in turn power. Developing a sound muscular strength base will enable a player to pass and jump more effectively and reduce the potential for injury.
This NetballSmart website enables netball players to access free tailored physical conditioning programes.
Footwear:
Having the right footwear for netball is important. Netball shoes provide support for the feet and ankles, cushioning to help absorb impact and an appropriate sole for pivoting and added court traction. If you haven’t already, get your netball shoes now and start breaking them in during trials and netball trainings to make sure they are comfortable for the start of the season.
Old, niggling and re-occuring injuries:
If you have any injuries then get these seen too by a doctor or physiotherapist so your body is in good working order for the season ahead. Starting the season with an existing injury may lead to a more serious injury early in the season.
It is foolish for players of any level or ability to think that they can run onto the netball court at the start of the season with no preparation. Start off each season in the best shape you can, injury free and netball fit for the season. This will mean you play at your best, with minimal or no injuries and get maximum enjoyment out of your netball season.
