TRAIN THE NETBALLSMART WAY
The NetballSmart approach to preparation, training and performance and injury prevention can and does produce great results: fewer & less frequent injuries, more court time for each player and longer, more enjoyable and successful playing careers.
Click the links for quick access to each section:
1. INTRODUCTION: THE NETBALLSMART WAY
2. PLAYER PRE-SCREENING
3. WARM-UPS & COOL-DOWNS
4. TRAINING & CONDITION
5. TECHNIQUE
6. FAIR PLAY
7. EQUIPMENT
8. NUTRITION
9. PLAYER WELFARE
10. ENVIRONMENT
11. INJURY MANAGEMENT
12. FREE NETBALLSMART RESOURCES
1. TRAINING & CONDITIONING THE NETBALLSMART WAY
NetballSmart is a conjoint programme between Netball New Zealand and the Accident Compensation Corporation (ACC), targeted at all age groups and levels of netball.
The NetballSmart mission statement is:
"To enhance performance and foster enjoyment and participation in netball"
The NetballSmart mission and objectives are achieved by:
- Program development within all netball communities
- NetballSmart website and resources
- Netball-specific research at grass roots and elite levels
- Coach, umpire and player education.
The NetballSmart approach to preparation, training, performance and injury prevention can and does produce great results, decrease the likelihood and severity of injuries and therefore enabling more court time for each player providing a longer, more enjoyable and successful playing career and longevity in netball.
Injury prevention is always better than treatment, therefore netball players and coaches need to take responsibility for their physical conditioning and prepare themselves or their teams for the game and the demands netball places on the body.
http://www.netballsmart.co.nz/
The NetballSmart website is very popular with netballers, coaches and umpires of all ages and abilities. The website provides free:
- Personalised netball training programs and plans, with your own locker room
- Personalised netball nutritional plans
- Coach, umpire and player, enhancing performance, injury prevention, nutrition and much more articles and information.
- Information and articles on netball training methods and principles along with events.
2. PREVENTING NETBALL INJURIES WITH PLAYER PRE-SCREENING
Player pre-screening is used to create a profile of your players, their playing history, level of fitness, sporting workload and identify past or present injuries and health conditions that may need some consideration.
The best time to start your player profiling is right at the beginning of your teams netball training year and season, this way you can add information on players performances, fitness testing and levels, injury status and much more as the season progresses. Your player profiles are a confidential and working document.
Download Player Profiling Forms from the NetballSmart website.
3. WARM-UPS & COOL-DOWNS
GET YOUR BLOOD PUMPING
Players need to reap the benefits of good structured warm-ups and cool downs before and after each training session and game, to both prepared the body and then to start the recovery process at the end of the game. Both the warm-up and cool down are essential elements to training and games.
WARM-UPS:
The aim of the warm-up is to:
- Increase blood flow to the working muscles
- Increase body and muscle temperature
- Prepare the body's energy systems (both aerobic and anaerobic)
- Prepare the body's muscles and joints for the movements of the sport
- Reduce the risk of injury.
Components of a good warm-up are:
a. Aerobic work
Start with moderate aerobic work for 10-15minutes, such as jogging and running, skipping with ropes, cycling on a stationary bike (if available), or a game with constant movement for all involved. The warm-up activities and length should vary slightly depending on weather conditions and the age and ability/level of players.
b. Dynamic and Ballistic Stretching
Once players are adequately warm and puffing, stretching can be performed. Dynamic stretches are, stretching while moving through a full range of motion, eg; leg swings while Ballistic stretching is stretching while moving in a bouncing motion, eg; butt kicks. Both dynamic and ballistic stretching assists in maintaining body temperature and are specific to the movements in netball, whilst preparing the muscles and joints for the training or game ahead.
During stretching all major muscle groups of the body should be covered. If a player would like to stretch statically (stationary), this is fine, as long as static stretching is in addition to the dynamic and ballistic stretching, where injury status allows and they maintain body temperature throughout.
c. Anaerobic (High intensity) Work
Once players have warmed-up the aerobic system, muscles and joints and definitely not before any dynamic stretching it is time to perform more high intensity work in the form of shuttles, sprints and explosive movements (5 - 10 minutes).
This high intensity work needs to be intermittent allowing small short rest periods between bursts of work at approximately 80-95% intensity (depending on age and ability). During short rest periods players should be encouraged to continue stretching and hydrating.
d. Sport Specific Elements
Now is the time to maintain that intermittent high intensity and incorporate the sport specific element of drills and skills.
e. Warm-up Notes
Players should be consistently sipping small amounts of water throughout the warm-up process.
Should players wish to stretch statically, make sure you allow them a small amount of time to do so. The need for static stretching may be prescribed by a physiotherapist for an injury, for tight or sore muscles or could be slightly psychological as old habits die hard and may be a player still likes to keep a little static stretching in their pre-game routine.
COOL DOWNS
The aim of the cool down is to:
- Gradually reduce blood flow to the working muscles and redistribute around the body
- Gradually reduce body and muscle temperature
- Aid recovery
- Reduce muscle soreness
- Remove waste products (lactic acid) out of the muscles and body
- Allow for injury assessment.
- Start the rehydration process
Components of a good cool down are:
a. Light Aerobic Work
Move straight into the cool down following games and trainings, with light aerobic work such as a jog progressing down to a walk for 5 - 10 minutes. Have a drink bottles on hand to rehydrate at this time and through the cool down.
b. Dynamic and Static Stretching
Continue to gradually reduce the body temperature and remove lactic acid with low intensity dynamic stretching of all major muscle groups.
Move into Static or stationary stretching to lengthen the muscle and connective tissues to aid in reducing delayed muscle soreness. Hold stretches for a minimum of 30 seconds repeating 2-3 times.
c. Hydration
Constant sipping and rehydrating throughout the cool down period and the next two hours following is necessary to replace the body's fluid levels. This is key to a good recovery
d. Cool Down Notes
Make a well structured warm-up and cool down a compulsory part of every training session and match routine.
At the end of the cool down is a good time to discuss any aches, pains, injuries or niggles with players, coaches and managers.
4. TRAINING & CONDITIONING
KEEP YOUR ENGINE TUNED
Having netball players in good physical condition is vital to reach their maximum potential and perform for longer - whatever the sport or level being played. Training and conditioning will enhance player performance; reduce fatigue and injury rate.
Good Netball Fitness is essential and netball players and teams should not participate or take the netball court without any physical preparation first or an adequate level of fitness for the standard of netball they are participating in.
Each of the following components of fitness relate directly to netball. These components should be worked upon in this order to establish a good solid base for progression to more intense components. Each component should be conditioned timely to the netball season for best results:
- Aerobic Fitness
- Flexibility
- Core strength and stability
- Muscular strength and endurance
- Balance and coordination
- Power and speed
- Agility
Visit NetballSmart online for information on periodisation for netball, appropriate conditioning methods for each component along with personalised training plans, exercise technique and video clips for you to work from.
5. TECHNIQUE
PERFECT PRACTICE MAKES PERFECT WITH CORRECT TECHNIQUE
Netball's stop-start movements and directional changes can be hard on your knees and ankles. Correct techniques for passing, jumping, landing & shooting is essential in netball and will assist in efficiency of movement around the court along with assisting in reducing injury. Therefore correct technique must be utilised from beginners to developing players, through to advanced.
Provide players with good technique instruction and information to improve their game. If necessary get assistance in teaching correct techniques. This could be from various sources (NetballSmart website or resources, video, peer or industry professional).
6. FAIR PLAY
KEEP A LEVEL PLAYING FIELD
Play hard but play fair, by sticking to the rules of the game. As a coach make sure players know the rules and abide by them. This includes respecting all umpires and officials in a game.
Playing outside the rules of the sport can lead to unnecessary injury for players.
How can we encourage players to play fair?
- Umpires
- Team code of conduct
- Holding a team, school or club 'Rules and Regulation' workshop prior to the season
- Lead by example
- Check out the ACC website on FairPlay
- Read Netball New Zealand's Rules Overview and summary of the latest Rule Changes
7. EQUIPMENT
PROTECT YOUR ASSESTS
The correct protective equipment, shoes and joint supports are necessary to provide good player protection whilst participating in netball.
- Netball Shoes should fit well and offer good ankle support and cushioning with a good tread for grip on the court surface.
- Taping & Bracing any rehabilitated knee or ankle injuries will provide additional support. However taping or bracing should never be used to allow you to play while injured and always follow the medical advice given.
8. NUTRITION
YOU WILL RUN BETTER ON THE RIGHT FUEL
Good nutrition for all players is important to provide essential nutrients and fluids before, during and after games and trainings. The right nutrition enables players, young and old, to be at their peak and maintain energy levels throughout games and trainings, along with aiding recovery.
Playing or training under-powered due to poor nutrition and hydration can lead to unnecessary fatigue and injury.
The NetballSmart website provides free articles, tips and personalised nutritional plans for all netballers.
9. PLAYER WELFARE
PLAYER WELFARE AND INJURY REPORTING
Use NetballSmart's Injury Reporting Form to keep track of your player's injuries and injury status following games and trainings and as they rehabilitate and return to play. These can be added to your player's profiles.
Some simple steps for good player welfare:
- Correct injury assessment and management after each training and game will enable players to reduce the impact and re-occurrence of injuries.
- Using injury surveillance forms during games and trainings will assist coaches and trainers in monitoring injuries within their team along with when and how the injury occured.
- Have players perform a basic netball specific movement test before returning to play, checking that they are capable following an injury. Gradually allow players to return to trainings and then back to partial games and full play once they are fully rehabilitated.
- Have a 'Primary Carer', team manager or parent that has knowledge in onsite injury care at your games and trainings to provide that immediate injury care.
- Keep first aid kits well stocked and ice packs on hand.
Follow these basic Rules of Thumb For Basic Sideline Injury Care
| PERFORM | R | rest | AVOID | H | heat |
| I | ice | A | alcohol | ||
| C | compression | R | running | ||
| E | elevation | M | massage | ||
| D | diagnosis | ||||
| IF IN DOUBT LEAVE THEM OUT. | |||||
10. ENVIRONMENT
CHECK THE COURT BEFORE YOU PLAY
Coaches, managers, trainers and players all need to take responsibility and should regularly check the playing surface and environment, eliminating any potential hazards, for example: wet areas, debris or obstacles.
11. INJURY MANAGEMENT
GET YOURSELF IN GOOD WORKING ORDER
Diagnose and treat all injuries, seeking medical attention where required. Allow all injuries to recover properly, before playing sport again at any level. Gradually ease yourself back into trainings and games once fully rehabilitated.
- For soft tissue injuries, such as a sprained ankle, follow the R.I.C.E.D. and H.A.R.M. procedures of injury management.
- Correctly diagnosing and rehabilitating injuries, will enable player's greater longevity in the sport.
- Encouraging players to seek medical advice where and when necessary and complete all rehabilitation before returning to netball is vital to keep injury re-occurrence at bay.
Who benefits from injury prevention?
- Everyone in netball - players, coaches, umpires, administrators, teams, clubs and parents.
Why is injury prevention so important in netball?
- The team remains intact without the loss of key player. A consistent team means consistent results
- Injured players can set back the whole team strategy
- Continuous play helps players advance to higher grades
- Medical treatment and time off work always costs players personally - in income, pain, and impact on families.
12. FREE NETBALLSMART RESOURCES
NETBALLSMART RESOURCES FOR ALL NETBALL COMMUNITIES
Netball NZ and ACC have compiled these free resources, available to the whole netball community from Regional Netball Centres and Netball New Zealand:
- NetballSmart online - personalised netball training and nutrition plans
- NetballSmart for coaches book
- NetballSmart for umpires book
- NetballSmart player wallet cards
- NetballSmart technique posters
The following NetballSmart products are great in-hand, onsite usable information for players, umpires and coaches. These are available for purchase from the NNZ NetballSmart Co-Ordinator:
- NetballSmart Hydration control bottles
- NetballSmart Sideline Help Hot 'n' Cold Packs