Get pre-season netball match fit with Net4All Academy Sessions. Running on a Sunday afternoon, two sessions pre-winter season, which will focus on netball skills, training and match play. Training will be held at Tunbridge Wells Sports Centre and is run by Claire Picton & Kate Watts, ex-County players (Kent WD & Hertfordshire GA) championing.
Top tips for getting netball fit!
Getting fit for netball requires a combination of cardiovascular fitness, strength, agility, and flexibility. Here are some pre-session tips to help you get ready for your netball training or game:
Warm-Up: Start with a dynamic warm-up to increase blood flow and prepare your muscles for activity. Include movements like leg swings, arm circles, high knees, and butt kicks.
Cardiovascular Exercise: Engage in activities that elevate your heart rate and improve your cardiovascular endurance. Jogging, cycling, and skipping are great options to improve your stamina on the court.
Agility Drills: Incorporate agility drills like ladder drills, cone drills, and shuttle runs to enhance your quickness, change of direction, and reaction time.
Strength Training: Netball involves a lot of running, jumping, and changing directions, so building lower body strength is crucial. Include exercises like squats, lunges, calf raises, and leg presses in your routine.
Core Work: A strong core helps with stability and balance. Include exercises like planks, Russian twists, and leg raises to target your core muscles.
Flexibility and Mobility: Stretching before and after your session can help improve your range of motion and reduce the risk of injury. Focus on stretching your lower body, including your hamstrings, quadriceps, and hip flexors.
Hydration: Drink water before, during, and after your session to stay hydrated. Proper hydration is essential for optimal performance and recovery.
Nutrition: Fuel your body with a balanced meal or snack before your session. Include carbohydrates for energy, lean proteins for muscle repair, and healthy fats for sustained energy.
Rest: Make sure you get enough sleep and allow your body to recover between training sessions. Adequate rest is essential for improving fitness and avoiding burnout.
Mindset: Approach your training with a positive and focused mindset. Visualize yourself performing well on the court and set specific goals for your session.
Proper Footwear: Wear proper athletic shoes that provide support and grip to prevent injuries and enhance your performance.
Cool-Down: After your session, perform a cooldown routine that includes static stretching to help your muscles relax and prevent stiffness.
Listen to Your Body: Pay attention to how your body feels during training. If you experience pain or discomfort, stop and assess the situation. Push yourself, but don't overdo it to avoid injury.
Remember that consistency is key when it comes to improving fitness for netball. Regular practice and training sessions will gradually lead to better performance on the court. If possible, consider working with a coach or fitness professional who can tailor a training program to your specific needs and goals.
Best Wishes TWWNC
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