Netball is a sport that demands on-court speed, agility, and quick turns and jumps. To help you perform at your best and lower your risk of falls and injuries, it’s important to carry out a proper warm-up routine. This applies whether you are having a training session or playing a full match. Here are some fun and effective ways to warm up for netball.
Why warm up?
Warming up increases your body temperature and boosts the blood flow to your muscles, joints and heart. This makes them more flexible and less prone to strains, so you are ready for action. It also increases the supply of oxygen to your brain, helping you to gain mental clarity and focus as you transition into match or training mode.
Raise your pulse
Gradually raise your heartbeat with some aerobic exercise to quicken the circulation. For example, jog on the spot or round the court; skip; or perform high kicks or side to side shuffles. Don’t throw yourself in at full intensity, but gradually pick up the pace as you go along.
Do some dynamic stretches
Dynamic stretches involve active movements, rather than holding a static pose. For example, do a set of lunges, torso twists, or leg swings to loosen the muscles in your lower body. For your upper body, try some arm circles, shoulder rolls, or side to side head movements.
Practice netball moves
Finish off with a few moves you will be performing on court, such as jumping with stable landings; swift changes of direction; passing and catching the ball; and fast feet drills.
These simple movements should take no more than ten or 15 minutes, and will reduce your risk of injury and boost your performance.
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