When the final whistle of the netball season blows and your team is left with another off-season to wait through until the next game starts, how do you make sure they're going to be just as fit and ready when the time comes? Of course, there are Summer leagues if you want to keep going all year round, but a break is probably the best idea as it gives your body a chance to recover from such regular high-intensity netball sessions.
Ideally, you're going to want to focus on core strength, muscular and aerobic stamina and overall flexibility in your off-season. Injury rehabilitation should also be a focus here. If you've been injured on the court you should ask your physiotherapist about an off-season training programme that's suited to you.
Post Season
In the few weeks immediately following the end of the season, you should be focusing on getting your body used to low intensity workouts over longer periods of time rather than the intense focused workouts of the netball court. This will give your body a chance to recover from the strains on muscles and joints and is the most important time for focusing on those injuries. Finding a social sports team to join will keep you exercising regularly. Include swimming in your weekly schedule to improve upper body and core strength and consider yoga to aid flexibility.
Off-Season
This is a period of keeping your body active and building towards the next season. Focus on muscular and aerobic endurance here. Taking classes at a gym is a good option, something high-intensity like boxing or a dance-fitness class. Cycling is perfect for this period as you can control the intensity and it provides less strain on your muscles.
Running is also an excellent way to keep fit and you can control the duration and intensity, but be wary as it can put strain on your muscles and joints. An off-season injury is something you'll want to avoid! Throughout this off-season regime, gradually increase the intensity of your workouts and activities and you'll be ready for the next stage: getting your netball fitness up.
Pre-Season
The pre-season netball training period covers the couple of months before the season begins again. You're going to want to build on the endurance and strength that you've been working on by adding muscular power, speed and agility. In this period, you're making a concentrated effort to engage in activities more netball-like. This means that you're wanting to increase the intensity and lower the duration of your workouts. For instance, if you're running, try to complete your course in less minutes each time you run. Aerobic exercises are the best option here as the swift movements and high-intensity are similar to those on the court.
These three off-season periods will give your body a chance to recover, then steadily build towards your next season, where you'll be ready for the challenges and ahead of your competition.
Catherine Cox has achieved everything there is to achieve in netball: Commomnwealth Games Gold Medalist, World Champion, ANZ Championship Winner and accredited Development Coach. Join Holding Court to gain access to the skills and drills Catherine has experienced throughout her 22 year playing career. For more information or to become a member, visit holdingcourt.com.au Netball Drills
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