Netball
Warm Up
  
 
This purpose of the brochure is to present a sports specific warm up routine for the game of Netball. The following skills and drills are specific and functional for the requirements of Netball. This information is of a general nature and should be used in that way. For further information relating to Warming Up and Stretching please refer to our Warm up and Stretching brochure located on our website at www.smasa.asn.au.
 
Netball
 
Game Begins in 30:00 MINUTES


Lap Jog (2 mins)

Use the full court:

1 minute in each direction
(about 2 laps).

  • Running forwards down the length of the court
  • Side stepping of 3rd quarter base lines
  • Backward running lengthways
  • Striding out other side.

Incorporate a warm-up of the upper body e.g. windmills

  
 
Game Begins in 28:00 MINUTES


Static Stretches

Group stretching for four minutes

  • Gluteals, Quadriceps, Hamstrings, Groins, Calves
  • Triceps, Shoulder etc.

Any preferred individual stretches can be performed for one minute at the end

 
Game Begins in 23:00 MINUTES


Dynamic Stretches - 10 of each

Knee swings: Front and back, side to side

Bounce toe touch: From a standing position bend at the knees and touch your toes.

Rocking calf raise: Start standing on heels and rock forwards and up onto your toes.

Squats: With your body weight on your heels, squat down then push up through your heels

Side Squats/Lunges: Incorporate some sideways movement. Try squatting with your leg pointing at 3 o’clock or 9 o’clock

Ankle hops: Stationary

 
Game Begins in 22:00 MINUTES


Run Throughs - Use ¾ to full court, running up and back for each drill

  • Three strides, then touch the ground with your hand (alternate hand touch)
  • Jog / Surge / Jog / Surge (ensure there is enough space to wind down)
  • Backwards running as above
  • Grapevine

 
Game Begins in 19:00 MINUTES


Static Stretches

Re-stretch of major muscle groups and Individual stretches

 
Game Begins in 18:00 MINUTES


Run Throughs - cont.

  • Fast legs into fast stride out (little steps, lean forward but don’t bend forward)
  • High knees into fast stride out (only slightly bend torso, use arms)
  • Diagonal running (two lines running at 80%-90% of top speed)
  • Zig-Zag or Figure 8 running

 
Ball Skills
Game Begins in 15:00 MINUTES


Throwing with Partner:

Standing approximately 5m apart.

  • 1 player throws the ball to a partner, varying passes: lobe, bounce, chest and to the side. The player catching the ball has to jump, bend and move sideways.
  • The player catching then chest passes back to partner.
  • Swap roles

 
Game Begins in 10:00 MINUTES


In and Outs:

  • Team forms a circle with 1 player (player A) standing in the middle with the ball.
  • Ball is thrown to Player B at the outside of the circle, Player C who is to the right of Player B runs into the middle of the circle as Player A takes Player C’s position on the circle, and the ball is received from Player B by Player C. Player C throws the ball to Player D to the left of Player B, Player B runs into circle to received the ball from Player D, Player C takes Player B’s position on the circle.
  • Ball continues to be thrown around the circle in a clockwise direction with the Thrower taking the position of the person running into the circle to receive the ball.

 

 
Game Begins in 5:00 MINUTES


Individual position skills

  • Goalies shooting goals and defensive players defending.

 


GAME TIME

DISCLAIMER
The information in this brochure is of a general nature. Individual circumstances may require modification of general advice from an appropriate health professional eg doctor, physiotherapist, Podiatrist or Dietitian.