In netball, players are required to perform a high level of movement competency and have the physical capabilities to cope with the repetitive movement patterns in a game. Its sudden, explosive and repetitive accelerations and decelerations, repetitive landings and changes in direction heightens the risk of an injury occurring.
- 50% of netball players who have had an ankle injury will re-injure that ankle within 2 years.
- In adult netballers, the most common injury is ankle ligament sprains followed by an ACL injury.
- Children netballers experience greater upper limb injuries and higher fracture rate
compared to adults.
The NetballSmart dynamic warm-up was designed based on the background and success of the FIFA 11+. It has been designed specifically for netball players of all ages and levels to reduce the risk of injury.
How does it work?
- Prepares the body to jump, land and stop correctly.
- Improves our vertical jump performance
- Improves strength in the lower limbs and core
What does the research say?
Research has shown that incorporating the NetballSmart dynamic warm-up 2-3x per week into:
- Training (all parts) and
- Game day (all parts excluding part 1)
physiologically improves their preparation to train and play and decreases the risk of an ACL injury and other lower limb injuries such as ankle sprains by at least 40%.
What does it consist of?
Consists of 4 parts of 17 exercises: strengthening, running, dynamic preparation and netball specific preparation. Each part has different progression and regression levels depending on the netball players level and function
Part 1: Strengthening
- The bench
- Hip – sideways bench
Part 2: Running
- Straight ahead
- Hip out
- Butt kicks and skipping
- Circling partner
- Shoulder contact
- Quick forwards and backwards sprints
Part 3: Dynamic preparation
- Walking lunges
- Jumping and landing
- Jumping, turning and landing
Part 4: Netball specific preparation
- Running and stopping
- Running – plant and cut
- Prop, prop and stick
If you do require any more specific information around injury prevention programs or further clarification around exercises for netball, feel free to get in contact with me or any of our qualified physiotherapists at The Healthy Body Company.
Downs, C., Snodgrass, S., Weerasekara, I., Valkenborghs, S. and Callister, R., 2021. Injuries in Netball-A Systematic Review. Sports Medicine – Open, 7(1). doi:10.1186/s40798-020-00290-7
McKenzie, C., Whatman, C., Brughelli, M. and Borotkanics, R., 2019. The effect of the NetballSmart Dynamic Warm-up on physical performance in youth netball players. Physical Therapy in Sport, 37, pp.91-98. doi:10.1016/j.ptsp.2019.03.005
Netballsmart.co.nz. 2022. [online] Available at https://netballsmart.co.nz/images/netball-smart/pdf/NSDWU_Summary.pdf [Accessed 14 July 2022].