The major aims for the physical preparation of netball players is to reduce the risk of injury, and to improve performance by increasing the overall athleticism and skill of the player. To enhance performance, players should look to develop their movement skills for improved agility and change in direction, endurance to increase in game stamina, and power to aid in throws and jumps.
pre-screening
Before any physical preparation can commence, it is important to perform a pre-screening on all players to determine the health of the individual and their exercise history. This will assist in identifying any health conditions the player suffers (e.g. asthma), identify any current or past injuries that may effect performance (e.g. lower back injury) and assist in the development of a safe and effective training program to enhance skills and performance. This information can be gathered using a pre activity questionnaire like the one included below.
skill and technique
Throughout the game of netball, there are many skills and techniques that need to be properly learned in order to play safely. One of these includes the pivoting skill. When a player lands from a jump or receives a pass they will often need to pivot (turn) on one foot to face another direction. If not done properly this action can lead to injuries and damage, especially in the ankle. In order to do a safe pivot, a player must use their non-grounded foot and move it to face the direction they wish to go. Their grounded foot remains stationary as their body rotates in the desired direction as they throw the ball.
physical fitness
Physical fitness is described as being in a overall state of health and well-being. Achieving a high level of physical fitness can be achieved through a combination of regular physical exercise, a healthy diet and developing the components of fitness. The five main components of fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. By improving these five components you increase your body's ability to move joints to their full range, carry oxygenated blood throughout the muscles, and improve stamina and strength. This is important in netball as it addresses the power, endurance and agility aspects that are required for a good netball performance.
warm ups and cool downs
Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness. Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscles fibres and re-establish their normal range of movement. This is very important in netball as it prevents players from causing damage to their muscles and ligaments.