Netball is a fast-paced sport that demands quick acceleration, sudden changes of direction, jumping, landing and rapid reactions. These movements are a major part of what makes the game exciting, but they can also place significant demands on the body.
Like any sport, netball carries a risk of injury. Common issues can include ankle sprains, knee injuries and finger injuries, which may occur when landing, changing direction or attempting to contest the ball.
While injuries cannot always be prevented, players can take practical steps to prepare their bodies and develop better movement habits.
From warming up properly to improving balance, strength and landing technique, here are some ways netballers can help reduce their risk of injury and stay ready for the court.
For more information and stories from the sport, visit Netball.com.
Start Every Session With a Proper Warm-Up
A thorough warm-up should be an important part of every training session and match-day routine.
Going straight into sprinting, jumping or sharp changes of direction without preparing your body can place additional stress on your muscles and joints. A progressive warm-up allows you to gradually increase your movement and prepare for the physical demands of netball.
A netball warm-up can include:
- Light jogging
- Dynamic movement exercises
- Controlled lunges and squats
- Gradual acceleration
- Changes of direction
- Jumping and landing drills
- Sport-specific movements with a ball
Rather than rushing through your warm-up, give yourself enough time to gradually prepare for the intensity of the session ahead.
Improve Your Landing Technique
Landing is one of the most important movement skills in netball.
Players regularly jump to intercept passes, contest the ball or take a shot. An uncontrolled landing can place additional stress on the ankles, knees and other lower-body joints.
Practising controlled landing movements can help players become more comfortable absorbing force while maintaining balance and stability.
Focus on landing with control, maintaining a stable position and being prepared for your next movement. Coaches can also incorporate landing drills into regular training sessions.
Develop Single-Leg Balance
Netball frequently requires players to stop, pivot and move from one leg to another in a matter of seconds.
Single-leg balance exercises can help develop stability, coordination and body awareness, which are valuable when moving around the court.
One simple exercise is to jump forwards and land on one leg, holding the position briefly before repeating the movement on the other side.
As you become more comfortable, you can introduce different directions or combine the exercise with a ball.
The objective is to develop control so that you can land, stabilise and transition into your next movement confidently.
Combine Balance With Ball Skills
Balance exercises do not have to be completely separate from netball training.
For example, players can stand on one leg while passing a ball to a teammate. Using the arm opposite to the supporting leg can add an additional coordination challenge.
A teammate can vary the height and direction of the pass, requiring the player to maintain balance while reacting to the ball.
Players training alone can perform a similar exercise by passing the ball against a wall.
Combining balance and ball work can make injury-prevention exercises more engaging while keeping them relevant to the movements used during a match.
Build Strength to Support Movement
Strength and conditioning can play an important role in preparing for the physical demands of netball.
Players need strength and control when accelerating, stopping, jumping, landing and changing direction. A suitable strength programme can target the legs, hips and core while also developing overall stability.
However, strength training should be appropriate for your experience and fitness level. If you are new to resistance training or returning from an injury, consider getting guidance from a qualified coach or exercise professional.
The goal is not simply to become stronger, but to develop the physical capacity needed to move efficiently and confidently on court.
Don’t Ignore Warning Signs
Not every injury happens suddenly.
Discomfort can sometimes develop gradually through repeated training, insufficient recovery or increasing your workload too quickly.
Pay attention to persistent pain, swelling, unusual stiffness or changes in the way you move.
If something does not feel right, avoid simply pushing through it. Reducing your activity and seeking appropriate professional advice can help you determine the best way forward.
Make Recovery Part of Your Routine
Injury prevention is not only about what happens during training.
Recovery is also an important part of maintaining your physical wellbeing and being ready for your next session.
Allow enough time between demanding training sessions and matches, particularly when your schedule involves a high workload.
Good-quality sleep, adequate nutrition, hydration and sensible training loads can all contribute to a balanced approach to recovery.
Rest should not be viewed as lost training time. It is an important part of allowing your body to adapt to the demands you place on it.
Increase Training Gradually
A sudden increase in training volume or intensity can place additional stress on your body.
If you have spent time away from netball, avoid immediately trying to match the workload you were completing when you were at peak fitness.
Instead, gradually build your training.
A progression could include:
- General movement and mobility
- Light running
- Controlled changes of direction
- Jumping and landing drills
- Netball-specific movement
- Higher-intensity training
- Full match preparation
This gradual approach gives your body more opportunity to adapt to the movements and intensity required during competition.
Make Injury Prevention Part of Team Training
Injury prevention does not need to be an individual responsibility.
Coaches can incorporate balance, strength, landing and movement exercises into regular team sessions. This makes physical preparation part of normal netball training rather than something players only consider after an injury.
Even a short period of focused preparation before training can help players practise the movements they will rely on throughout a match.
Consistency is key. Building these exercises into the regular training routine can make them easier to maintain over time.
Stay Consistent With Your Preparation
There is no single exercise that can guarantee an injury-free season.
However, consistently preparing your body, developing good movement patterns and managing your training load can all form part of a sensible approach to injury prevention.
Players should also remember that every body and playing situation is different. Training should be adjusted according to individual needs, fitness levels and previous injuries.
If you are returning from an injury, professional guidance can help you determine when and how to safely progress your training.
Stay Connected With the Game
Looking after your body is an important part of enjoying netball for years to come. Staying connected with the wider sport can also provide motivation and help players remain engaged with the game.
Follow upcoming netball events to see what is happening across the netball calendar, from major international competitions to other events around the sport.
Players can also explore netball rankings and match statistics to follow teams, competitions and performances from around the world.
For more stories from across the sport, keep up with the latest netball news and updates, including match reports, player stories and major competition developments.
Whether you are preparing for your next training session or getting ready for an important match, taking time to warm up, develop your balance, strengthen your body and manage your recovery can help you prepare for the demands of netball.
Prepare well. Move well. Play well.
