I'm Beth Hoover, and today I'm going to show you stretching exercises for netball. During the game of netball you're performing a lot of jumping, running and moving and rotating around the court. So, you want to make sure that you maintain flexibility to prevent injury, increase your performance and add to mobility. Today, I'm going to show you four of the most important muscle groups to stretch before and after netball. The first stretch is going to be a calf stretch. So, using a wall, place both hands on the wall, step one foot back, making sure that both toes are pointing straight ahead and press the heel down to the floor. Stretching the calf is real important because you're doing a lot of jumping and running. The second stretch is going to be for the hamstring group, so the back of the thigh. So, what you're going to do from the standing position is just put the heel forward and then sit back into the hamstring stretch, keeping your back straight and your abs pulled in tight, and you should feel a stretch in the back of the leg. The next stretch is going to be hip flexor stretch; so that's going to stretch the front part of the upper thigh. So, you want to get into a, a lunge stance or a straddle position and then we're just going to actually kind of drop down onto your knee. You can lift one arm and then rotate inwards slightly and you should feel a greater stretch right here in the hip flexor area. And the last stretch I'm going to show you is going to be for the upper body which is very important as well. So, we're going to take the arms and just cross over and under and then taking one hand behind the head and the opposite hand behind the back, push back with your elbow so that you're stretching in the rotator calf and in the shoulder.