Essential Warm-Up Exercises for Netball Players

A proper warm-up is one of the most effective tools you have for preventing injuries and optimising your performance on the netball court. Yet it's often rushed or skipped entirely, especially during busy training sessions or when running late to a match. This is a mistake that can have serious consequences.

Research consistently shows that players who perform thorough warm-ups significantly reduce their risk of injury, particularly muscle strains and ankle sprains. A good warm-up also prepares your nervous system for the quick reactions and explosive movements netball demands, meaning you'll perform better from the first whistle.

Why Warming Up Matters for Netball

Netball places unique demands on your body. The combination of sprinting, jumping, sudden stops, rapid direction changes, and pivoting requires your muscles, joints, and nervous system to be fully prepared. Here's what a proper warm-up achieves:

• Increases blood flow – Warm muscles receive more oxygen and nutrients, improving performance and reducing injury risk
• Raises muscle temperature – Warm muscles are more elastic and less prone to strains and tears
• Activates the nervous system – Prepares your reflexes and coordination for quick movements
• Lubricates joints – Movement stimulates synovial fluid production, reducing friction in joints
• Mental preparation – Provides time to focus and transition into game mode

The Complete Netball Warm-Up: A 15-Minute Routine

This comprehensive warm-up routine is designed specifically for netball. It progresses from general activity to netball-specific movements, preparing your body for the exact demands of the game.

Phase 1: Light Cardio (3-4 minutes)

Start with light activity to raise your heart rate and body temperature. This should be enough to produce a light sweat without causing fatigue.

• Jogging – Light jog around the court (2 laps)
• Side shuffles – Move laterally across the court, staying low
• High knees – Jog with exaggerated knee lift (20m)
• Butt kicks – Jog while kicking heels toward glutes (20m)

Phase 2: Dynamic Stretching (4-5 minutes)

Dynamic stretches involve movement and are more effective than static stretching before exercise. They improve range of motion while keeping muscles warm and active.

• Leg swings (front to back) – Hold onto something for balance and swing each leg forward and back in a controlled manner. 10 swings per leg.
• Leg swings (side to side) – Swing legs across your body. 10 swings per leg.
• Walking lunges with twist – Step into a lunge, then rotate your torso toward your front leg. 8 per side.
• Inchworms – From standing, bend forward to place hands on floor, walk hands out to plank position, then walk feet toward hands and stand. 6 repetitions.
• Hip circles – Standing on one leg, make large circles with the raised knee. 8 circles each direction, each leg.
• Ankle circles – Rotate each ankle through its full range of motion. 10 circles each direction, each ankle.

Phase 3: Activation Exercises (3-4 minutes)

These exercises "wake up" key muscle groups that are essential for netball performance and injury prevention, particularly the glutes and core.

• Glute bridges – Lie on your back, knees bent, feet flat. Lift hips toward ceiling, squeezing glutes at the top. 12 repetitions.
• Clamshells – Lie on your side, knees bent. Keeping feet together, open top knee like a clamshell. 10 per side.
• Monster walks – With a resistance band above knees (if available), walk sideways in a slight squat position. 10 steps each direction.
• Single-leg balance – Stand on one foot for 30 seconds per leg. Challenge yourself by closing your eyes.

Phase 4: Sport-Specific Movements (3-4 minutes)

The final phase mimics the actual movements you'll perform during the game, at gradually increasing intensity.

• Acceleration runs – Sprint at 50%, 75%, then 90% effort over 20m. Walk back between each.
• Deceleration practice – Sprint for 10m, then practice controlled stopping. 4 repetitions.
• Change of direction – Set up a simple cone pattern. Sprint, plant, change direction. Start at moderate speed, increase intensity.
• Jump and land – Perform small jumps, focusing on controlled, balanced landings. Progress to single-leg landings.
• Pivoting practice – Practice catching an imaginary ball and pivoting in both directions.

Position-Specific Warm-Up Additions

Consider adding position-specific movements based on your role:

For Shooters (GS, GA)

• Practice shooting motion without the ball
• Focus on landing mechanics from jump shots
• Balance work in shooting positions

For Mid-Courters (WA, C, WD)

• Extra running drills at varying speeds
• Quick direction changes
• Repeated short sprints

For Defenders (GD, GK)

• Jumping and landing drills
• Lateral movement exercises
• Arm swing practice for interceptions

Warm-Up Tips for Different Situations

Cold Weather

In winter, your warm-up becomes even more critical. Extend the cardio phase and wear extra layers that you can remove as you warm up. Your muscles take longer to reach optimal temperature in cold conditions, so don't rush.

Limited Time

If you're short on time, prioritise the dynamic stretching and sport-specific movements. Even 5-7 minutes of targeted warm-up is better than nothing, but try to avoid this situation by arriving early.

Before a Big Game

For important matches, extend your warm-up slightly and include more ball work if possible. The extra time helps with mental preparation as well as physical readiness.

Common Warm-Up Mistakes

Avoid these common errors that reduce the effectiveness of your warm-up:

• Starting too intensely – Build up gradually; don't sprint at full speed immediately
• Static stretching only – Dynamic movement is more effective pre-activity
• Finishing too early – Stay active between warm-up and game start; sitting down lets muscles cool
• Skipping position-specific work – Your body needs to be prepared for the exact movements you'll perform
• Ignoring previous injuries – Areas with injury history need extra attention

Investing 15 minutes in a proper warm-up is one of the smartest things you can do for your netball career. It reduces your injury risk, improves your performance, and helps you start the game sharp and ready. Make it a non-negotiable part of every training session and match, and your body will thank you.