Warm up and cool down exercises for netball

Netball is a rigorous game. It puts a lot of demands on your body, so to perform at your best and reduce your risk of injury, you should warm up before the game and cool down after the game.

It’s great that coaches make sure their teams warm up before a game; however, too often coaches and teams forget to cool down after a game. Whether you’ve won the grand final, have to rush to the next sports game, or there’s a game right after yours that requires you to get off the court quickly, just step aside and do some sketching for 10-15 minutes. immediately after the game. This will benefit your body in the long run.

You need to help your body slow down and recover. If you choose to take the time to simply relax, you are helping to prevent the buildup of lactic acid, which causes muscle stiffness, soreness, and pooling of blood.

Netball warm-up exercises

In preparation for a netball game, warm-up exercises that include dynamic stretches It is recommended to focus on the fingers, wrists, shoulders, neck, back, hips, knees, and ankles. These encourage blood to flow directly to the areas of your body that need energy to perform at your best while you play.

Dynamic stretches have continuous movement as you are not holding a stretch for a long period of time. You take the muscle to the end of its range and then back again. By targeting your muscles and replicating the actions you would use in a game, this will help reduce muscle tension by increasing flexibility and freedom of movement. A netball warm-up session only needs to last 10-15 minutes. It is to start with a low-intensity activity, for example, 3 to 5 minutes of jogging/lateral steps and lunges on the court, followed by 7 to 10 minutes of stretching exercises, for example, passing and catching.

What is the benefit of warm-up exercises?

Warm-up exercises are a way to properly prepare the body for activity. Your blood carries oxygen throughout your body, and by increasing blood circulation, this means that oxygen goes to your muscle cells, allowing them to work more efficiently. Oxygen is fuel for your cells. The faster your blood circulates, the faster blood can get to your muscles, giving you more energy in your muscles, to use those muscles. As a result, this makes him less susceptible to injury, particularly when playing in the cold.

netball cool down drills

Unlike warm-up exercises, static stretches they are more appropriate for exercise during a netball cool down session. Static exercises, also known as isometrics, work your muscles at high intensities without moving your joints. Static stretches need to be held for about 20-30 seconds to be effective. The benefits of static stretching include:

* increased flexibility and freedom of movement

* reduced muscle tension

* reduction of muscle waste products within the body

* reduces muscle pain and stiffness

Netball cool downs allow you to compete again at a similar fitness level in a short period of time. They are very effective for things like one-day round-robin competitions.

What is the benefit of cool down exercises?

If you suddenly stop playing and don’t have a netball cool down session, then you are susceptible to lactic acid buildup, which causes muscle soreness over the next few days and blood pooling (which is the pooling of blood in different parts of the Body). body instead of being redistributed back to the heart).

Given the intensity of netball, we must take responsibility for our bodies: take care of them so they can maintain their fitness and flexibility for years to come and continue to live an active and healthy lifestyle. By performing cool-down exercises, you work to gradually reduce your activity level, returning your body to its pre-game condition (returning cells to their relaxed state/length).

Why is static stretching appropriate for a cool down and not a warm up?

Specialists like Dr. Kath Gaffney, recommend that you should first warm up before trying them because theoretical evidence suggests that static stretch before a match it can lead to tears and there is also some evidence that your body function may be reduced after static stretching, for example your vertical jump may be reduced.

Key things to remember about static stretching as part of a cool down session

* Select the main muscle groups you use the most and stretch them through their full range of motion

* Hold each stretch for 3 deep breaths (20-30 seconds). Don’t bounce.

* Repeat each stretch 2-3 times

* Stretch gently and slowly

* Stretch to the point of tension but never pain

* Select the main muscle groups used in your sport and stretch them through their full range of motion

Be sure to warm up and cool down the next time you play. Think about your health and work to maintain your active lifestyle! It only takes 10-15 minutes, but the benefits are long term for you and your netball career.

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