Netball
Netball is a sport that is growing in popularity world wide, however is the most popular team based sport played in Australia, resulting in them having dominated the world series over previous years.
A high level of skill and physical fitness is required as players aim to rapidly change direction whilst trying to either break free or stick close to their opponents. Netball involves jumping, running and passing at speed, whilst concentrating on catching a ball or to intercept the passes from the opposing team.
Injuries are common, however generally not serious, with adult players suffering sprains and strains to the ankles, knees and hands, whilst younger players suffer injuries to the fingers, generally as a result of poor catching skills. Tapping correctly administered on the fingers will help strengthen the joints reducing both fractures and dislocations.
The playing surface should be clean and dry, with all players wearing appropriate footwear to reduce the level of injury when players either fall, collide or land incorrectly.
The warm-up phase should begin with 5 minutes of mobility exercises to lubricate all the joints before moving on to more active movements such as skipping / light jogging.
Stay warm throughout the stretching period with suitable clothing, and perform all the warm-up stretches, followed by the dynamic stretching movements.
Once you have fully stretched, time should be spent on mind-body connection and hand eye drills. This simply means practicing your passing and shooting skills in order to make the central nervous system and your body's proprioception more effective from the start of your game. You may also wish to perform the foot drills to aid foot / brain co-ordination, and the sports specific stretches below.
The quick stretch routine should be carried out prior to the start of the game or during any rest / injury periods and as the minimum for any new substitutes coming into the game, the following should be performed.
The cool down and stretch period should be a gradual process to reduce the heart rate steadily. Remove any surface sweat and apply warm clothing before performing all the static cool down stretches holding the stretch for 15 seconds then take a deep breath in, and on the exhale aim to increase the stretch for a further 15 seconds.
PNF stretching with a partner after the game and also regular massage can both help maintain a good range of movement that the game requires