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Expert Tips
When it comes to training, conditioning and nutrition, there is no such thing as a shortcut or quick fix, but there is certainly advice that can help guide you. Netball New Zealand's sport science experts have put some tips together to help you along the way. We will also regularly update these tips to keep you on your toes
Q: My question is about Powerade, lots of girls in my team bring this instead of water and my mum won't let me as she says I don't need it that water is the best hydration I need. What do you think?
A: Your mum is giving you great advice. Water is the best form of hydration for us during sport, life and play, so definitely keep the water going and just add a banana if you feel you need a little additional energy.
However powerade can also be a valuable form of hydration at times. Powerade contains carbohydrates in the form of sugars and essential electrolytes that assist in rehydrating the body quicker, yet all of these can be found in a banana or museli bar also. Therefore powerade can be valuable for the following reasons; in a tournament situation when you are playing game after game, when playing in hot conditions (during netball trials and pre-season play) or as a convenient method of nutrients and hydration in one.
Q: How do you shoot properly?
A: Teaching Points For Correct Shooting Technique:
1) Start with your feet shoulder width apart for good base of support and balance.
2) Bend at the knees, whilst holding ball above head.
3) Bend elbows and lower ball to head, with elbow point in direction of goal.
4) Aim above the hoop.
5) During shooting motion straighten knees and extend up through the body.
6) Straighten elbows to shoot ball towards goal.
7) Follow-through with wrist and hand.
For more information on correct shooting technique, common faults to watch out for and activities for development refer to the NetballSmart for Coaches book found in the resource section of the NetballSmart website www.netballsmart.co.nz
Q: I partially ruptured my achilles last June-July and started playing netball again only after three months. Since then my foot and ankle have been quite weak, but not weak enough for me to stop playing this year. Any recommendations?
A: An achilles rupture can be quite serious and can lead to a worse injury if not looked after carefully, so it's a great idea to consider what other options are available for strengthening your ankle and achilles. My recommendation is to find a good sports physiotherapist in your area and meet with them, discuss the options for a progressive, strengthening plan for your achilles, plus on-going exercises that you can continue with once back to one hundred percent, to keep it at full strength and avoid a another rupture.
Q: Is it good to eat lollies during the breaks in a netball game?
A: Lollies are a high energy sugar burst that can be beneficial to players in game breaks if they are feeling low in energy during a game, but they are not an essential part of a netball game. Good nutrition (complex carbohydrates, protein, fruit and vegetables) in the days leading up to a game, plus post match, is a far better way to keep the body's energy stores ready for activity or sport, and give us the ability to play a full netball game. Boiled or jelly lollies are a quick fix for low energy levels, but we need to look at the bigger picture if we're not able to sustain a full game. Good alternatives to lollies are dried apricots, half a banana or a small amount of a sports drink.
Q: Hi, I have been having problems with my ankles playing netball. What sort of ankle braces do the Silver Ferns wear and where can I buy them?
A: It's important to remember that each player and each ankle problem is different and must be treated individually. Here's what we recommend: Start by having a physiotherapist diagnose the exact problem within your ankles and outline their recommendations for the rehabilitation and strengthening of your ankles. Ask if they would recommend ankle braces to treat your specific problem. The physiotherapist will recommend accordingly, help you find the correct type of ankle brace and ensure it is fitted correctly - this is very important. It's not advisable to simply purchase and wear any ankle brace without correct, professional diagnosis and fitting. Good luck with strengthening your ankles!
Q: How Much Liquid do you need to keep hydrated while you play netball?
A: Hydration is a vital part of pre game preparation, along with hydration throughout the game and is an important first step for good recovery.
During preparation prior to the game, drinking between 500-600ml of water in the two hours leading up to the game helps to boost hydration levels for during the game, which is important to prepare the body for the amount of fluid that will be lost during the game through sweat and energy expenditure, this is known as 'super hydration' or 'pre-hydration'. During the warm-up period another 200-500ml of water keeps the body topped up before play begins. During the game breaks it's good to top up fluid levels by sipping another 150-300ml of water. Immediately following the game start cooling down with drink bottle in hand and consume 200-500ml. But it doesn't stop there, we need to keep rehydrating by drinking a further 800ml - 1.5L in the two hours following the game.
Q: Do the Silver Ferns have a specially-balanced nutrition plan in place when they travel? Does a nutritionist travel with them and are treats allowed?
A: Yes, the Silver Ferns do have a nutritional plan in place throughout their season and while travelling to help them maintain peak performance. Their nutritionist joins them in camp at various stages during the year, mainly during the home test series, just to catch up with all the players and monitor the hotel food preparation. The nutritionist does not usually travel overseas with the team, but meal plans are all set out and in place for international tours, as they are for the rest of the season and training periods. And yes, some treats are allowed, as a tough work-load of training and games does require a small treat now and again!.
Looking to increase your metabolism? |
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The more lean muscle mass you have the speedier your metabolism, thus making you burn more energy or calories. To put it simply, by turning your fat into muscle or purely increasing your muscle mass you will use or burn more energy as muscle requires a lot more energy than fat to maintain and function. |
Live, move and exercise functionally. |
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Functionality is about how our body should ideally, move and operate throughout daily life, therefore functional training involves training the body in this manner, whether you are a marathon runner, homemaker, corporate worker or gym junkie. Our muscles are controlled by the brain (neural messages), Functional Strength Training (FST) enhances the highly co-ordinated working relationship between the nervous and muscular systems allowing greater synchronisation, reactions and movement, enhancing co-ordination, muscular strength, power and endurance, while utilising balance and stability, along with core muscles to produce force while moving and maintaining balance. This can be achieved through exercises that are performed in an unstable environment, using reflex actions and core muscles to maintain stability. |
Three key words can be the simplest nutritional advice |
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Three key words can be the simplest nutritional advice you may ever receive for healthy, all round eating; balance, variety and moderation. The underlying principles are; that we should eat a balanced diet of carbohydrates, proteins, fats, vitamins and minerals. We need variety from all food groups to enable sufficient nutrients and a variety of colours when eating fruit and vegetables. Saturated fats, processed foods, fast food and alcohol should all be consumed in moderation. |
Fat has generated a bad name for itself |
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Fat has generated a bad name for itself and yes saturated and animal fats are detrimental in large amounts. There is however a good side to this notorious nutrient, as fat provides many important functions within the body. We should aim to avoid the animal or saturated fats associated with meats and dairy products by choosing light varieties. However plant and fish oils are an essential part of our diet including the omega group. Our bodies require 25% - 30% fat intake, yet we rarely need to actively aim to eat fat as we easily meet our daily requirements within other foods. |
