Step Up Your Game: Netball-Specific Exercises for Each Position”
Netball is a dynamic and physically demanding sport that requires players to possess a range of physical attributes, including speed, agility, strength, and endurance. The specific demands of each position on the court vary, and players must be able to perform a variety of movements and skills, such as jumping, pivoting, and changing direction quickly. To help players prepare for the physical demands of their position, there are a range of exercises that can be incorporated into training programs to target specific areas of the body and improve performance on the court. In this blog post, we will take a closer look at position-specific exercises for netball, and provide some examples of exercises suited to each position.
Goal Shooter and Goal Attack:
- Squats and lunges: These exercises strengthen the legs, which are essential for jumping and landing during shots and rebounds.
- Calf raises: This exercise strengthens the calf muscles, which are important for explosive movements and quick changes of direction.
- Plyometric exercises: Jumping exercises like box jumps and squat jumps help improve power and explosiveness, which are important for jumping to catch high passes and for jumping for rebounds.
Wing Attack and Centre:
- Agility drills: These exercises improve footwork and change of direction, which are essential for these positions.
- High knee drills: Running with high knees helps develop hip flexor strength and improves stride length, which can help with acceleration and quick movements on the court.
- Core strengthening exercises: These exercises help with balance, stability, and posture, which are important for maintaining control of the ball and making quick decisions on the court.
Wing Defence and Goal Defence:
- Plank variations: These exercises help improve core strength, which is important for maintaining a stable position on the court and defending against opponents.
- Footwork drills: Ladder drills and cone drills help improve footwork and agility, which are important for keeping up with opponents and making quick changes of direction.
Goal Keeper:
- Squats and lunges: These exercises help strengthen the legs and glutes, which are important for defending the goal and jumping for rebounds.
- Wall sits: This exercise helps improve leg endurance and strength.
- Plyometric exercises: Jumping exercises like box jumps and squat jumps help improve power and explosiveness, which are important for jumping to block shots and for jumping for rebounds.If you experience any foot or ankle pain when playing netball or completing these exercises don’t hesitate to consult one of our friendly podiatrists.