Netball is a dynamic sport where the aim is to throw a ball through a free-standing hoop to score points. Unlike basketball, netball players are not allowed to dribble the ball and the ball must be passed from player to player. Netball courts are divided into zones and players must stay in the zone appropriate to their designated playing position. Netball players use a man-to-man defense which requires quick reactions and a good level of fitness. Mobility and flexibility are important in netball for both performance and injury prevention.
Squats, Reach and Twist
The squat, reach and twist is a dynamic stretch that will loosen all of your major muscles. It is ideally performed as part of your warm up before a netball match or practice session. Stand with your feet shoulder-width apart and your hands by your sides. Push your hips back, bend your knees and squat down until your thighs are parallel to the floor. Stand up and swing your arms up and over head. As you raise your arms turn your upper body so that your shoulders rotate through around 90 degrees. Reverse the movement and then perform another rep twisting to the opposite side. Continue to squat and twist to alternate sides until you have completed 10 to 20 repetitions.
Standing Calf Stretch
Netball players spend a lot of time up on their toes. This places tension on your calf muscles. Tight calf muscles can lead to injury so it is important to stretch your calf muscles regularly. Stand arms-length from a wall or post and place your hands out at shoulder-weight. With your hands pressed against the wall/post, take a large step back and place your heel on the floor behind you. Bend your front leg slightly for balance and extend your rear knee fully. Press your rearmost heel into the floor while making sure your foot is pointing straight forward. Hold this position for 30 to 60 seconds and then change legs.
Lying Spine Twists
Like most team sports, netball involves a lot of twisting and turning. Spending too much time sitting down can cause your spine to lose rotational mobility which can reduce your effective range of movement. To remedy this, lie on your back with your legs straight and your arms flat on the floor at shoulder-level. Bend your left leg, place your foot on the floor and reach down to grasp your bent knee with your right hand. Turn your lower body to the right while attempting to keep your shoulders and upper back flat on the floor. Hold this position for 30 to 60 seconds and then switch sides.
Lunge Stretch
The sport of netbell involves a lot of lunging movements -- especially when you are trying to pass the ball around your opponent or intercept a pass meant for someone else. To perform the lunge stretch, take a large step forward so you are in a split-stance. Bend your legs and lower your rearmost knee to the floor. Place your hands on your front thigh and sink your hips forward and downward. To increase the stretch move your front foot away from you. Keep your front shin perpendicular to the floor and make sure you keep your torso upright to maximize the effect of this stretch. Hold this position for 30 to 60 seconds and then change legs.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Yoga for Regular Guys: The Best Damn Workout on the Planet!"; Diamond Dallas Page; 2005
Member Comments