Netball Warm Up Program Video

WARM UP PROGRAM
Each exercise below should be performed in succession. There are 21 steps in the warm up. This warm up takes between 10 & 15 minutes.

1. Shuttle jog – jog up and down the court using the lines as turnaround points twice. Total jogged distance = 240m
2. Perform the High Knee “A” March (4 on each side) travelling forward
3. Run across court and return
4. Perform 5 Cossacks on each side into 5 Mountain climbers on each side into a dynamic calf stretch on each side
5. Perform 3 side shuffles on each side, repeating across the court
6. Accelerate across the court and walk return
7. Perform 4 to 6 Functional Squats with a slow controlled decent
8. Perform the lateral lunge to forward lunge combination. Completing 4 on each side
9. Accelerate across court and walk return
10. Perform reactive jumps to bunny jumps walk back and repeat.
11. Perform 8 of the hopscotch drill (ins and outs)
12. Accelerate across the court and walk return
13. Perform 8 (4 each side) controlled Hip Hinges
14. Perform Carioca across the court, turning at the mid court position, repeat returning across court.
15. Accelerate across court and walk return
16. Perform “A” Skips across the court
17. Perform Walking long leg alternate kicks (5 on each side) into Straight leg ankle taps (5 on each side)
18. Accelerate fast across court, walk return.
19. Perform 3 high knee runs on the spot to Rear lunge with hip flexor stretch. Completing 3 to 4 on each side.
20. Perform relaxed skip to strong skips across court. Walk back and repeat twice.
21. Accelerate fast across court. Walk return. Repeat.

At this time of a training session I suggest the players, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up (3 mins max). If the players are ready to continue them move straight into the Netball Knee Stability and strength exercises.

NETBALL KNEE EXERCISES

1. Perform Glute bridges 2 x 8 building to 2 x 10 then 2 x 12.
2. Perform the 15 second Partner one leg hold and attempt to destabilise. Repeat with other leg.
3. Perform Slalom jumps (side to side) with stability holds. Progress to moving forward as well as side to side. Repeat two to three times.
4. Perform two to three single leg hops to stability hold, walk back and complete other side. Repeat two to three times.

The Mobility & Functional Warm Up and the Netball Knee Exercises are now complete. The Technical Speed Conditioning is the next lesson.