for Coaches

www.netballsmart.co.nz
 INTRODUCTION
Whakatūwheratanga

This NetballSmart resource has been developed for Netball

coaches to provide important information for enhancing player
performance and preventing injuries. The principles outlined
should be taught to players and integrated into all practices
and games.
The following symbols indicate which community the material
is most relevant to:

Year 7 & 8 Coaching Community

Secondary School Coaching Community

Senior Coaching Community

NetballSmart is based on the ACC SportSmart action plan

for sports injury prevention.
This resource contains information on these points in relation
to Netball.
Further information can be found on www.netballsmart.co.nz
 CONTENTS
Rārangi kōrero

Section One: Player profiling (player screening).............. 2

Section Two: Warm-up...................................................... 3

Section Three: Cool-down and recovery......................... 14

Section Four: Physical conditioning............................... 17

Section Five: Technique and skills.................................. 19

Section Six: Fair play...................................................... 34

Section Seven: Protective equipment............................. 35

Section Eight: Injury assessment and management....... 36

Section Nine: Hydration and nutrition............................. 39

Section Ten: Player welfare............................................. 41

1
 Section One:
PLAYER PROFILING
Whakaaturanga Kaitākaro

As a coach, player profiling and pre-screening enables you to assess your players prior to the
season to identify:
• Any past or current injuries or health conditions that might be of concern or increase the
risk of player injury.
• If your players have the necessary level of fitness for the grade they are participating in.
• If there are any areas of weakness that specifically need to be addressed with a physical
conditioning programme.
• Other sports and activities that your players may participate in.
Depending on the level of the Netball player, the following components may be included
in the physical assessment: flexibility, strength, balance, core stability, speed, aerobic and
anaerobic endurance and muscle balance. Refer to the NetballSmart website for information
on simple fitness and physical assessment tests, instructions and protocols.
Follow-up player profiling can be used to assess improvements and progress in your players
during the pre-season phase and throughout the Netball season. It can also be used to
assess if a player is fit to return following an injury.
To download Netball player profiling forms visit www.netballsmart.co.nz

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Section Two:
WARM-UP
Whakamahana

Warming up prepares the body for Netball. It increases blood supply to the heart and
muscles, increases muscle temperature, makes the muscles more pliable and prepares the
body for physical activity.
A well structured warm-up not only prepares the player for the game but helps with
conditioning and technique. Warming up also helps to enhance performance and to reduce
the risk of injury.
The warm-up should take about 20 minutes and be done before every game and practice.
It is important for coaches to lead and teach a well structured warm-up until players are
familiar enough with the regime to be able to undertake the warm-up independently.
The warm-up should include:
• Aerobic exercise.
• Dynamic stretching.
• Anaerobic exercise.
• Netball specific exercises and
• A short period of time for players to perform static stretching should they wish to during
the warm-up.
Following the warm-up players’ bodies should be prepared for the movements and the
speed / intensity which they will perform in and around the Netball court.
Within a tournament environment, when the team plays multiple games in a day or on
consecutive days; the warm-up process remains essential for enhancing performance and
preventing injury.

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 1. AEROBIC EXERCISE
Haukori tinana
This part of the warm-up should last at least 10 minutes.
Begin slow and at a low intensity, gradually building up.
This will raise the body temperature so that the player is sweating slightly.

OPTION A
Whistle drill
Gently jog around the lines of the court. On coaches whistle move to a new line and continue
jogging in the opposite direction.
Whistle code:
1 short whistle = jog.
2 short whistles = skip.
1 long whistle = hop.
2 long whistles = run.

OPTION B

Run forwards
High knee skipping or grapevine
Side slipping

Backwards running

• Jogging lightly and progressively increasing intensity.

• Running in varying directions (forward, backwards, sideways or diagonal).
• Shadow running in pairs.
NB: This can be done anywhere, a Netball court is not necessary (e.g. on a grassed area).

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OPTION C

KEY:
Running forwards and
backwards

Side stepping, alternating and

turning to both sides

Progressive side-to-side across

line then add a quick run to the
end of the court and repeat

Run and stop, run and stop,

etc.

Running in the direction of the

arrows, using sharp directional
changes when pushing off at
corners and jumping high at the
middle cone each time.

OPTION D
Often lack of space is an issue for the aerobic warm-up. Try these options:
• Jog on the spot for one minute (variation: include high knees and fast feet).
• Skip on the spot for two minutes.
• Side to side agility.
• Low double foot jumps (forwards/backwards, side to side).

Running circles
With the team standing in a circle, all running fast feet on the spot, each player takes a turn of
running around the outside of the circle and back to their original spot.

Running clock
Place a cone in the middle, with the team standing in a circle around cone. Team running fast
feet on the spot while each player takes a turn of quickly running to the middle cone, pushing
off then back to each player in the circle giving a hand slap and repeat all the way back to
their original spot.

5
 2. DYNAMIC STRETCHING
Hōkari mātātoa
The movements used during dynamic stretching prepare the body more specifically for those
which will be performed during a Netball game. They also help to maintain the increase in
body temperature achieved during the aerobic part of the warm-up.
Dynamic stretches are smooth, controlled movements where muscles are moved through
their full range of motion (ROM). The position is not maintained and the range of motion is
gradually increased with each repetition. Stretching should always be performed prior to high
intensity work, such as sprints and shuttle work.
As a coach, ensure that players have good core stability when doing dynamic stretching
activities and that the trunk is strong and not swaying around. Refer to page 32 for more
information on core stability.

SQUATTING
KEY POINTS
Squatting is a vital movement to master. It is the fundamental movement pattern for landing
and jumping. Squatting should occur during dynamic stretching but also be part of training
and conditioning exercises.
The squatting movement must occur in hip joints as well as knee joints.

1 Trunk upright and in the neutral position. Look up.

2 Bend at hips and knees and stick bottom out.
3 Imagine you are sitting on a chair.
4 Feet shoulder width apart.
5 Knees in line with toes.
6 Knees not in front of toes.
7 Heels on ground.
Do ten squats.

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LUNGING
KEY POINTS
Lunging is an important movement for Netball players’ to master as it mimics the stopping
action used in the game.

1 Trunk upright and in the neutral position.

2 Ensure feet are shoulder width apart.
3 Body should be controlled (no swaying of the trunk).
4 Bend in hips and knees.
5 Knee in line with toes.
6 Knee not in front of toes.
7 Heel on ground.
8 Front knee bent up to 90 degrees (no greater - less if necessary for control).
Do five each leg moving from the baseline towards the transverse line.

PRONE CALF CYCLES

KEY POINTS
The calf muscles perform a lot of work of varying intensities and directional changes around the
Netball court. It is therefore essential to stretch the calf muscles appropriately and dynamically.

1 Resting on your hands with straight arms on the ground in a prone (face down)
position.
2 Legs behind you and hips raised slightly.
3 Alternating your feet, push one heel back towards the ground while the other
raises slightly on tip toes.
4 Keep alternating smoothly.
Do twenty cycles.

BUTT FLICKS
KEY POINTS
The quadriceps muscles are a large muscle group that work continuously throughout a
Netball game. It is therefore essential to stretch the quadriceps dynamically.

1 Standing tall, either on the spot or progressing forward.

2 Keeping knees pointing downward to the ground during the movement kick one heal
up to the butt bending at the knee joint and alternate the legs continuously.
Do twenty cycles or one third of the Netball court.

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 BENT OVER UPPER BODY ROTATION AND STRETCH UP
KEY POINTS
This is a generalised body stretch that takes the legs and arms through a large range of motion.

1 Keep back straight throughout.

2 Bend knee as the weight is transferred over.
3 Reach with arm to opposite foot.
4 Ensure one knee is always bent.
Do five each side.
1 Reach up high.
2 Ensure one knee is always bent.
3 Keep back straight.
4 Pull in abdominals.
Do five each side.

WALK, WALK AND STRETCH

1 Walk four steps and stretch up and out to the right.
2 Keep heels on the ground.
3 Repeat the process and stretch to the left.
4 Repeat the process this time bending forward to touch toes
or ground on one leg, then step forward and repeat on the
other, maintaining balance.
Do five stretches each side.

There are a range of other dynamic stretches which are able to be used such as:
• High knees.
• Side steps.
• Grapevine.
• Change of direction (or zig zag) running.

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3. STATIC STRETCHING
Ka tū ka hōkari
Static stretching of the major muscle groups that are used during a game of Netball will help
to increase muscle flexibility and reduce muscular stiffness and post-exercise soreness.
Static stretching is most beneficial during the cool-down but can also be used in the
warm-up. Statically stretch during the periods of rest in the warm-up. Do not perform static
stretches for too long as they allow the body to cool-down.
• Stretching needs to be slow and gentle.
• Stretch to a point of tension, not pain.
• Hold each stretch for at least 20 - 30 seconds.
• Breathe normally.
• Static means stationary - DO NOT allow bouncing up and down or stretching rapidly.
• Stretch two to three times on each side if the muscle is very tight.
• Static stretches can be used alternately with dynamic stretching and/or bursts of energy.

CALF STRETCHES
KEY POINTS
Calf muscles are commonly tight in Netball players due to the amount of jumping and landing
in the game.
Calf tightness can be associated with a number of injuries such as:
• Ankle injuries.
• Achilles/calf injuries.
• Shin pain.
• Stress fractures.
There are two calf stretches which can be done:
1 Long calf stretch (straight leg).
2 Short calf stretch (bent knee).
Note – Either of these static calf stretches can be used alternately with dynamic prone calf cycles.

LONG CALF STRETCH

1 Place hands on wall, with one leg to rear.
2 Keep rear leg locked straight and foot flat.
3 Turn rear foot slightly inwards.
4 Bend front leg, taking stretch through rear calf.

SHORT CALF STRETCH

1 Place hands on wall taking weight through rear leg.
2 Turn rear foot slightly inwards and keep heel flat.
3 Bend rear knee forward over rear foot.

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 QUADRICEPS STRETCH
KEY POINTS
Tight quadriceps can affect the knee and result in pain or injury. Either one of the following
stretches can be used to stretch the quadriceps.
Note – The static quadriceps stretch can be used alternately with dynamic butt kicks or squats.

OPTION 1 u
1 Pull heel towards buttock.
2 Keep back straight.
3 Keep knees together and in line.
To promote better balance try not to use the post/wall.

OPTION 2 u
1 Kneel on sweatshirt.
2 Pull heel to bottom and push pelvis forward.
3 Keep pelvis facing straight ahead.
4 Keep back straight and in neutral position.

HAMSTRING STRETCH
KEY POINTS
If tight, hamstring muscles (back of thigh) can affect players’ ability to get low to the ball.
Hamstring tightness can also have a negative effect on the lower back. Some players will be
very tight in their hamstrings and need to stretch regularly. There are a number of variations
of hamstring stretches. Two examples are:

OPTION 1 u
1 Kneel on sweatshirt.
2 Keep back straight.
3 Ensure hips are facing forward.
4 Lean forwards towards feet while keeping back straight.

OPTION 2 u
1 Place foot on a raised surface.
2 Stand with supporting foot turned in slightly.
3 Bend supporting knee.
4 Keep back straight.

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HIP FLEXOR STRETCH
KEY POINTS
Flexibility of hip flexors (at the front of the hip) is important. If tight they can affect the lower back.
Note – Static hip flexor stretches can be used alternately with dynamic hamstring stretches.

1 Kneel on ground with front knee at 90 degrees.

2 With back straight, tilt the pelvis back by tucking abdomen up and in and
squeezing buttocks.
3 Keep head up.

CHEST AND SHOULDER STRETCHES

KEY POINTS
Chest and shoulder flexibility is important in Netball, especially for passing and shooting.
Encourage your players to stretch using either/both of these options.
Note – Static triceps/shoulder or chest stretches can be performed alternately with dynamic
arm circles.

TRICEPS/SHOULDER u
1 Place hand between shoulder blades.
2 Place opposite hand on elbow.
3 Pull elbow towards midline with help of opposite hand.
4 Keep trunk strong and do not arch back.
5 Keep tummy muscles pulled in.

CHEST u
1 Stand side-on to wall/post with one leg forward.
2 Place forearm on wall/post with shoulder slightly above 90 degrees.
3 Tummy muscles pulled in.
4 Turn upper body away from wall/post.

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 4. ANAEROBIC EXERCISE
Haukori tinana hā ora-kore
The anaerobic part of the warm-up is a progression to high intensity activity and should
last at least 5–10 minutes. It involves a combination of sprints and recovery to prepare the
anaerobic energy systems for game play.
At the end of this part of the warm-up, players should be breathing more heavily. They should
also be sweating lightly and have an elevated heart rate. This anaerobic intensity will continue
through to the Netball specific drills and skills.

OPTION A
Skipping ropes:
• Skipping ropes scattered around the court. Players run to a rope, skip x 10, drop the rope
and move on to another. Change styles of skipping to backwards, double jumps, cross
arms.
• Running on the spot and forwards using short, quick shuttles.

OPTION B
Court shuttles:
• Sprinting court thirds and returning at a slow jog.
• Sprint widths of the court and jog lengths.
• Sprint lengths of the court and jog widths.

OPTION C
Triangle cone sprints. Place cones in a large triangle. Sprint and jog alternate edges of
the triangle.

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5. NETBALL-SPECIFIC EXERCISES
Kori tinana mō te poi tarawhiti
Players’ bodies need to be prepared for a lot of sudden, sharp and stop-start movements
during the game. Players will be jumping and therefore landing often. Landing safely is
important for improving performance and reducing the risk of injury.
Netball-specific exercises involve activities such as: jumping, landing, agility, stopping as well
as ball skills and drills. Make sure these are part of the warm-up before every training and
game and ensure that good technique is used.
Section Five of this resource provides detail on basic techniques, skills and movements that
can be incorporated as part of the warm-up before every game and practice.

OPTION A
Try combinations of the following movements:
• Fast Feet for 3 seconds into a short court sprint.
• One step forward, 2 footed jump (and reach).
• Side stepping, forward sprint, side stepping, forward sprint.
• Hopscotch type activities.

OPTION B
• Propping right foot, left foot, right foot into a short court sprint.
• Right foot prop, step on left foot, dodge and drive forward.
• 90 and 180 degree jump turns into a short forward drive or sprint.

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 Section 3:
COOL-DOWN AND RECOVERY
Whakamātao hei whaioranga

Cooling down is the first and most important step in the recovery process. Both the cool-
down and on-going recovery techniques are highly important for the body’s recovery,
preparing for the next game/training and to assist in preventing injury.
Cool-down and immediate recovery involves:
• Light aerobic exercise.
• Hydration.
• Static stretching.
• Nutrition.
• Injury assessment and treatment.
Note – low level, mild dynamic stretching can be of benefit in the cooling down process also
(refer to section two for more information on dynamic stretching).
Cool-down and recovery is not complete until all five recovery processes have been
completed. They are all equally important.
Set up a routine with your team that is followed at every training/game. Explain why cooling
down is important and that it involves all five components. As a coach it is beneficial to have
cool-down and recovery regimes for; post trainings, post games and during tournaments.
Within a tournament environment, when the team plays multiple games in a day or day after
day, cool-down, recovery and nutrition are vital.

1. LIGHT AEROBIC EXERCISE

Kori tinana ngāwari
Light aerobic activity helps to assist the body in removing lactic acid (a waste product which
is produced in the muscles during exercise), which also aids in recovery.
Light aerobic exercise should start shortly after the final whistle.
Slowly jog three to four lengths of the court and continue walking on the court for up to five
minutes.
If you have to leave the courts (as the next game is to begin) then incorporate a jog or walk to
the pavilion or to a central space as part of the five-minute light aerobic exercise.

14
2. HYDRATION
Me inu wai
As soon as cool-down starts, hydration should begin. Encourage players to drink while
cooling down. Re-hydrating is important to replace fluids that have been lost during the
game/training.
Refer to Section Nine for more information on hydration.

3. STATIC STRETCHING
Ka tū ka hōkari
Static stretching after a game of Netball is important to increase flexibility and reduce muscle
stiffness and post exercise soreness.
Refer to page 9 for further information on static stretching.
Note – Mild, low level dynamic stretching can also be beneficial in the cool-down prior to
static stretching. This can aid in blood lactate removal and joint ROM. Refer to page 6 for
further information on dynamic stretches.

4. NUTRITION
Kai tōtika
It is important to eat appropriate food after exercise to replace energy and assist with muscle
repair. The body readily absorbs energy in the first one to two hours after activity. If a player
is to play another game that day the first 30 minutes are vital for restoration of energy levels.
Note that players can start eating recovery food during static stretching.
Refer to Section Nine or www.netballsmart.co.nz for more information on nutrition.

5. INJURY ASSESSMENT AND TREATMENT

Aromatawai me te Maimoa Wharatanga
Ensuring that players receive appropriate treatment for any injuries they may have sustained
is an important part of recovery.
Refer to Section Eight for detailed information on injury assessment and management.

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 6. RECOVERY STRATEGIES
Rautaki Whakaora
The level of recovery strategies that you utilise with your team will depend on the level of your
team, individual injury status of players and if it is within a tournament structure or weekly
game play and trainings.
Recovery starts with the simple mandatory methods of:
• Cooling down effectively and immediately post games and trainings.
• Thoroughly stretching.
• Rehydrating immediately post games/trainings and for up to two hours post.
• Refueling with the right foods.
As your team’s capability and game intensity increases the players are placing more
demands on their bodies, joints and muscles and there becomes more of a need for your
players to participate in more specialised methods of recovery such as:
• Hot & cold treatments or baths.
• Water recovery/pool sessions.
• Flexibility sessions.
• Massage therapy - if injury free.
• Compression clothing or ‘Skins’. These garments must be fitted correctly and work best
with good on-going hydration practices.
The NetballSmart website will provide you with additional information on recovery strategies
and techniques (www.netballsmart.co.nz).

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Section Four:
PHYSICAL CONDITIONING
Whakaora i te tinana

Players that are in good physical condition will benefit from:

• Enhanced performance.
• Reduced fatigue.
• Reduced rate of injury.
As a coach, you should provide guidance for your players on appropriate training activities
outside of Netball coaching sessions.
Training activities must be appropriate to a player’s age, ability and level of play.
Careful consideration needs to be given to children and adolescents as their bodies are still developing.
A useful resource is the NetballSmart website www.netballsmart.co.nz. This enables players
to develop specifically tailored physical conditioning programmes for the pre-season, in-
season and off-season.
The NetballSmart website conditioning programme tool allows players with all levels of fitness
and ability to have their own conditioning programme focused towards Netball specific
movements. These programmes can be performed either at home or gym environments.

OVER-TRAINING
Netball is a physically demanding sport. Over-training and over-performing can be a concern
in Netball players. Players and coaches need to be aware of the potential for over-training
and be aware of the signs and symptoms associated with it.
Over-training occurs when Netball players push their bodies too hard and train without
adequate rest and recovery.
Over-performing is where Netball players over commit themselves during the season. This
could occur through players playing at several different levels of Netball at one time or being
involved in multiple sports.
The start of the season is a good time to identify which players may be at risk of over-training
due to their level of sporting commitments.
Young players in particular may often be involved in a range of sports and teams - Basketball,
Rugby, Touch, Volleyball and more than one Netball team (i.e. – school, club, representative).
Over-performing will lead to over-training and the symptoms that occur with this.
Too much training / exercise + too little rest = over-training.

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 Players should be having at least one complete rest day per week doing no exercise (often
the day before game day).
Try to avoid two or three hard training days in a row as this will lead to fatigue, stress injuries
and ultimately over-training.
Ensure that hard training days are mixed up with moderate or easy sessions, such as a light
jog/cycle, pool session, pilates or yoga.
As the season progresses coaches may notice that players are struggling to cope with the
demands of training, both physical and mental.

COMMON SYMPTOMS OF OVER-TRAINING

• Decrease in training capacity / intensity.
• Moody, easily irritated.
• Decline in physical performance.
• Decreased or disturbed sleep.
• Loss of competitive desire and enthusiasm.
• Decreased appetite.
• Increased incidence of injuries, particularly stress injuries (shin splints, joint pain).
• Pain and aches in muscles and joints.
• Washed-out feeling, tired, drained, lack of energy, including headaches.
• Significantly decreased or increased resting heart rate or blood pressure.
• Inability to relax, twitchy, fidgety.
• Lowered resistance to common illnesses; colds, sore throat, etc.

HOW TO MANAGE OVER-TRAINING

As a coach, if you think that a player may be overtraining, you should take steps to address the
situation. Review the amount of training they are doing taking into account other activities that
they are involved in.
Managing a player’s training load can be difficult and coaches may have limited control over
this. Making modifications to training may require speaking to players (and parents of younger
players), so that players, parents and other coaches can reach an amicable arrangement.
Possible options for reducing training load may include the player reducing the number of
training days or selectively reducing intensity at training i.e. walking through moves rather than
doing the impact part of the session.
In some cases of overtraining where the symptoms are more severe, players should seek advice
from their doctor. It may be appropriate for them to take some time off and rest from all sports.
Regular massage can be a useful treatment in those who undertake a lot of physical activity to
assist with relieving stiffness and post exercise soreness.
A player’s nutritional requirements will be affected by the amount of training they are
undertaking. Adequate nutrition and hydration are essential to provide energy for physical
activity and assist with recovery. A doctor should be able to identify whether a player has any
nutritional issues that need to be addressed and provide them with guidance in this area (or
refer them onto a nutritionist if necessary).

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Section Five:
TECHNIQUE AND SKILLS
Ngā whakahaere me ngā pūkenga

Having good techniques for Netball specific skills is essential to prevent injury and enhance
performance on the court.
This section provides advice on correct technique for key skills and examples of activities to
develop these skills.

1. PASSING
Te maka

CORRECT TECHNIQUE u
TEACHING POINTS
1 Hold the ball with the hands in a “W” shape.
2 Hands behind the ball.
3 Ball at chest height.
4 Step forward into the pass.
5 Follow-through in direction of pass.
6 As you step forward ensure your feet are shoulder width apart.

COMMON FAULTS u
1 Base too narrow.
2 Ball not at chest height.
3 Poor follow-through of arms.

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 2. CATCHING
Te hopu

CORRECT TECHNIQUE u
TEACHING POINTS
1 Step forward and reach with hands to receive the pass.
2 Ensure landing is controlled and balanced. Allow time to gain
balance.
3 Ensure feet are shoulder width apart.
4 Soft fingers and hands.
5 Spread fingers wide.
6 Bend arms as receiving the ball to lessen impact.
7 Bring ball back to chest ready for return pass.

COMMON FAULTS u
1 Poor landing position.
2 Base too narrow.
3 Not stepping into pass.
4 Arms too rigid.
5 Not looking at ball.

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3. SHOOTING
Te kuru

CORRECT TECHNIQUE
TEACHING POINTS
1 Feet shoulder width apart for balance.
2 Bend knees.
3 Bend elbows and lower ball to head.
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 hand/wrist.

COMMON FAULTS u
1 Ball dropped behind head.
2 No bending of knees.
3 Shooting action involves arms only.
4 No follow-through with arms.
5 Poor balance because weight is too far forward onto toes.

ACTIVITIES FOR DEVELOPMENT

1. Practise squatting – the player must be able to squat and use the legs as part of the
shooting action. Do 10 – 20 squats. Ensure technique is correct.
2. Practise using the squatting action (from activity 1) while also practicing the shooting
action.
3. Practise 10-20 shots using these components in one action.

21
 POSSIBLE GAMES
• Place three cones within the goal circle. Practice shooting from each cone.
• Set up cones in goal circle. Starting at a cone, run to transverse line and back to goal
and shoot two goals. Repeat five times.
• Create relays which incorporate shooting, e.g. players stand in lines from transverse
corner to a spot about 1m from the goal post. Ball is passed down the line to the last
player who pivots and shoots at goal. The shooter then collects ball and returns to
become passer 1.
• Progression: create a race of these chosen relays against the opposing team.

4. JUMP-LANDING TRAINING
Te peke me te whakatau
JUMPING

CORRECT TECHNIQUE
TEACHING POINTS
1 Head upright. 6 Bend at hips (like sitting on a chair).
2 Shoulders level. 7 Bend at knees.
3 Trunk strong and upright. 8 Knees in line with feet and not in front of toes.
4 Controlled trunk. 9 Drive up using arms and buttocks and leg
muscles.
5 Feet shoulder width apart.

22
TRAINING A GOOD LANDING
Players need to jump and more specifically land well. This means that coaches need to take
the time to assist players in learning how to land correctly.
Good landing technique and good jump-landing training will enable your players to land then
move quickly, without the risk of injury from poor landing techniques.
Jump-Landing activities are recommended for all players.

DOUBLE FOOT LANDING

CORRECT TECHNIQUE
TEACHING POINTS
1 Head upright.
2 Shoulders level.
3 Trunk strong, upright and controlled.
4 Feet shoulder width apart.
5 Bend at hips 45 degrees (like sitting on chair).
6 Bend at knees 45 degrees.
7 Knees in line with toes and not in front of toes.
8 Soft landing (you should not hear the player landing).

COMMON FAULTS u
1 Feet too narrow (should be shoulder width apart).
2 Knees not in line with toes.
3 Insufficient bend in hips/knees.
4 Weight distribution too far forward.
5 Knees in front of toes, or off balance and falling forward.
6 Heavy landing.
7 Looking down.

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 1–2 FOOT LANDING

CORRECT TECHNIQUE u
TEACHING POINTS
1 Feet shoulder width apart.
2 Bend at knees.
3 Bend at hips.
4 Knees in line with toes.
5 Knees not in front of toes.
6 Equal distribution of weight.
7 Trunk/vision upright.
8 Soft landing.
9 Ensure second foot lands shortly after first foot.

COMMON FAULTS u
1 Feet too close together.
2 Knees not in line with toes.
3 Insufficient bend in hips/knees (especially back leg).
4 Stride length too long.
5 Weight not equally distributed.
6 Weight too far forward and trunk leaning too far forward.
This position promotes over balancing and stalking on the
front foot.

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ACTIVITIES FOR DEVELOPMENT

1 SQUATTING
• A squat is fundamental for landing from a jump. Practise the squat.
• Do 10 times.

2 JUMP-LAND LANDING TRAINING

• Practise jumping and landing, with good technique.
• Jump and perform a double foot landing/1-2 foot landing.
• Jump forward slightly and perform a double foot/1-2 foot landing.
• Jump up and touch the wall and double foot land/1-2 foot landing.

3 DROP AND LAND

Once your players have mastered landing techniques from the ground, have them practise
landing from low steps or benches. Two foot landing and one-two foot landing. Players
start by stepping off the low bench and absorbing the landing as they meet the ground with
good technique.

4 JUMP, CATCH AND LAND WITH THE BALL

• It is important to add catching into the landing process but ensure
that the quality of landing is maintained.
• Practise double foot landings and 1-2 foot landings while receiving a pass.

25
 5. STOPPING
Te Tū

CORRECT TECHNIQUE u
TEACHING POINTS
1 Head up.
2 Upright trunk.
3 Bend in hips.
4 Bend in knees.
5 Knees in line with toes.
6 Feet shoulder width apart.
7 Equal distribution of weight between both feet – centre of gravity balanced.

COMMON FAULTS u
1 Feet not shoulder width apart.
2 One or both knees buckling in and not in line with feet.
3 Knees and hips too rigid and not enough bend.
4 Stride length too large and weight too far forward.
5 Weight not equally distributed.
6 Leaned forwards in the trunk.

ACTIVITIES FOR DEVELOPMENT

1 LUNGING
• Practice small lunges onto front foot to rehearse the stopping position.
• Focus is on keeping feet shoulder width apart and weight evenly distributed. Do 10 each leg.

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2 RUN AND STOP
• Run in different directions and practise stopping on the whistle with good technique.
• Alternate stopping on the right and left feet.
• Change the speed – slow/medium/fast pace.
• Add a pivot on the left and right foot.

6. PIVOTING
Te Takahuri

CORRECT TECHNIQUE
TEACHING POINTS COMMON FAULTS
1 Weight over grounded foot. 1 Insufficient weight on grounded foot and it
2 Turn on the ball of the foot. is dragged during pivot motion.
3 Non-grounded foot is lifted and regrounded to 2 Grounded foot lifted and re-grounded (ie
maintain balance. stepping).
4 Turn head to begin pivot. 3 Pivot not on ball of foot.
5 Rotate towards the play on the court. 4 Inability to pivot in both directions.
6 Keep ball close to the body as pivoting.
7 Inside and outside rotation needs to be mastered.

BUMPER CARS
In one third of the court, with all team members in pairs, players stand side by side joining
their hands in front. The players move freely in the third and pivot in order to avoid bumping
into each other.
This activity can be progressed by changing the speed of players’
movement and by decreasing the space where the players are able to
move.

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 7. AGILITY AND DODGING
Whakaoreore me te karo
BALANCING ON ONE LEG
Propping, changing direction, dodging and landing on one leg are all parts of Netball. These
skills need to be practised. In addition, strength and stability on one leg is vital! Single leg
work should be part of Netball training and part of Netball players’ conditioning.

COMMON FAULTS u
1 Hip sags on the supporting leg.
2 Poor balance.
– If player is having difficulty balancing get them to focus their gaze on a particular
point. Alternatively place a book on their head and ask them to control it. Often
balance will be better when the player is focusing on something external.
– If a player is better at balancing on one leg they will need to practise more at
balancing on the leg that is not as good.

PROGRESSIONS:
• Use hopscotch games for younger players to learn movement
patterns.
• Single leg balance activities, e.g. sprinters arms or swimming stroke
while balancing on one leg.

• Balancing on one leg throwing and catching a ball.

• Vary the passing – chest, bounce, etc.
• With eyes shut, step forward on one leg and maintain balance.
• Single leg squatting.
(refer to teaching points of two legged squat).

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STEP-UPS ONTO A BOX

CORRECT TECHNIQUE u
TEACHING POINTS
1 Keep truck strong and upright.
2 Pull in stomach muscles.
3 Do not let hip sag.
4 Step up with the left leg.
5 Drive up using the left leg and bring the right foot up onto
the step.
6 Step down with the left leg first, then the right leg.
7 Repeat 10 times alternating legs.

PROGRESSIONS:
• Step up with Netball in hand and push the ball up above head.
• Step up and catch a ball from a passer, throw back and step back down.
• Step up solely on one leg, balance at full extension without placing second foot on
bench or step for support, lower and repeat both legs. (This progression requires
increased balance.)

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 PROPPING SIDE TO SIDE ACROSS A LINE

CORRECT TECHNIQUE u
TEACHING POINTS
1 Balance on one foot.
2 Shoulders level.
3 Trunk upright, straight and strong.
4 Pelvis level.
5 Bend in hip and knee.
6 Knee in line with toes and not collapsing inwards.
7 Prop from one foot to the other.
8 Land ball of foot and then drop onto heel.
9 Balance after each landing.
10 Do ten each side.

COMMON FAULTS
1 Shoulders not level.
2 Trunk not strong.
3 Sagging in pelvis of weight-bearing leg.
4 Knee turned in.
5 Knee not in line with toes.
6 Insufficient bend in hip and knees.

PROGRESSIONS:
• Add a ball. Hold on to a ball while propping side to side.
• Maintain control of trunk and pelvis.
• Prop to side, land on one leg, catch the ball, balance and then throw
back to passer.
• Prop to other side and repeat process.
• Prop and turn in the air to receive the ball.
• Prop, lower and pause. Prop over the line/cone, lower your body
close to ground and hold/pause the push up and repeat other side.

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DODGING

CORRECT TECHNIQUE
TEACHING POINTS COMMON FAULTS
1 Initial prop hips sag.
1 Prop off left leg.
2 Body sags on second prop and trunk not
2 Transfer weight and body onto right leg.
strong.
3 Drive off right leg out towards the ball.
3 Insufficient transfer of weight onto
4 Turn body in direction of ball. stabilizing leg.
5 Repeat in opposite direction. 4 Not a definite enough movement in direction
6 A player will often be better one way. Practise both of the ball.
sides. 5 Poor landing on catching of ball.
7 Do five each side.

ACTIVITIES FOR DEVELOPMENT

CONE DODGING
• Run forward.
• Place left foot up to cone A, prop and dodge to cone B landing and pushing off right foot.
• Repeat propping opposite way.
• Repeat and catch a ball after second prop.

B A B A

AGILITY DRILLS

UPS AND DOWNS (4 VS 4)

Working in a third of the court, cones are scattered randomly; some are lying down, while others are upright.
The teams have 15 seconds in which one team is responsible for tipping over the cones while the other team
has to pick them up. Each time they reach a cone they have to make a change in direction before moving off to
the next cone.

IN THREES
In threes, working in a third of the court, an attacking player stands on either side of the third, while the third
person is defence in the middle. The attacking players have to run up to the defence and make a change of
direction to beat the defence to receive the pass. Defence is stationary.

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 8. CORE STABILITY
Kia tū pakari te tū
What is core stability?
Core stability involves using the muscles around the trunk and pelvis to support the spine
and provide a solid foundation for all movements. Having good core stability is important for
performing well on the Netball court.

What does good core stability look like?

A player with good core stability will:
• Have good stability when landing, passing and turning.
• Be a strong player on the court and in the air.
• Be agile and quick with dodging and changing direction.

What does poor core stability look like?

It is easy to identify the athlete with poor core stability – they will walk,
stand and generally present their body in a sloppy manner. They often
stand by hinging on one leg/hip, with their tummy sagging and shoulders
hunched.
A player with poor core stability will:
• Step or lose control of their footing frequently.
• Land poorly and often off balance or stalking onto one leg.
• Have a weak pass that is not very accurate.
• Go offside often as they are unable to maintain a stable balanced
position.
• Be unable to hold defending of shot position for three seconds
often falling forward causing contact on the opposition.
• Have poor body control when one-on-one defending.
By getting the player to start by standing tall and evenly on two feet, and reminding them of
this throughout not only training but daily activities in general, you can start to change poor
habits and improve body control.

Remember: The ‘sloppy floppy’ player in everyday life, will be a sloppy and floppy player
on the court!

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ACTIVITIES FOR DEVELOPMENT

ACTIVATING CORE MUSCLES:

The player needs to spend time learning how to activate these muscles before they move on to the specific exercises.
1 Ask your players to lie on their back placing their fingers on the inside of their hips.
2 Now get them to cough. They should feel the muscles tighten under their fingers – these are the lower
abdominal muscles, which are the main core stability muscles.
3 See if they can activate these muscles by reproducing that same sensation – but without coughing
tightening the pelvic floor muscles at the same time, may help. These are the muscles that you use to hold
on when you need to go to the toilet.
Note: The player should still be able to breathe normally and keep their shoulders relaxed. The lower back
should stay in a neutral position (ie not curved, but not flat against the floor – somewhere in between).
As the player gets better at activating these muscles on the floor, they will be able to try activating them in different
positions (standing, standing on one foot, throwing a ball, lunging, squatting, jumping, landing and dodging).
Encourage players to activate their lower abdominal muscles with all their Netball skills and activities to
promote good stability.

SPECIFIC CORE STABILITY EXERCISES:

Below are some specific exercises that you can get your players to do to progress
core stability. Encourage them to do these on a daily basis.

1 LOWER ABDOMINALS KNEE LIFTS

• Lie on back with knees bent.
• Acitivate the lower abdominal muscle.
• Lift the right leg slowly bending the hip and knee to 90 degrees. Maintain
abdominal control while doing this.
• Lift the left leg slowly to the same position.
• Ensure activation of the abdominal muscles is maintained.
• Lower the right leg slowly and then the left leg.
• Repeat 10 times alternating the leading leg.

2 PRONE BRIDGING
• Lie face down propped up on forearms with toes tucked under.
• Activate the abdominal muscles and come up to a bridging position keeping the
back straight.
• Hold for 10-15 seconds. Repeat five times.

3 FIGURE OF EIGHT
• Balance on the left leg holding onto a ball.
• Pass the ball under the right leg from your left hand to your right hand.
• Now pass the ball behind the left knee from the right hand to the left hand.
• Repeat five to 10 times, then do the same exercise on the opposite leg.

Note – Refer to the NetballSmart website for additional core stability

conditioning exercises.

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 Section Six:
FAIR PLAY
Tākaro pono

Coaches should aim to:

• Encourage effort and skill; this will increase self-esteem and self-confidence.
• Maintain self-control at all times and encourage players to do the same.
• Ensure players enjoy and develop their skills and play by using positive, specific and
constructive feedback.
• Encourage players to show respect for opponents, team-mates, officials and spectators.
• Encourage players to show respect for umpires and their decisions.
• Provide players with opportunities where decision making skills can be developed.
• Emphasise the importance of learning and respecting the rules and playing within them.
• Encourage players to ‘play hard but fair’. Foul play can result in injury and also damage
the image of the game of Netball.

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Section Seven:
PROTECTIVE EQUIPMENT
Taputapu ārai tinana

Encourage your players to wear the correct footwear during training and games. Netball
shoes and cross trainers are most ideal.
The following elements are important in a good pair of Netball shoes:
• Provide good support for the foot and ankle.
• Have good cushioning to help reduce impact.
• Have good tread to assist with grip on the court.
Taping or bracing may be used to provide added support for players who have had a
previous injury.
Body parts that are commonly taped in Netball include:
• Knees.
• Ankles.
• Thumbs.
• Fingers.
Taping or bracing should not be used to get injured players back on the Netball court early
and is not a substitute for treatment and rehabilitation. Bracing should be prescribed and
fitted by a physiotherapist (medical professional). Bracing is not an accessory and can cause
more harm than good if worn incorrectly or worn un-prescribed.

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 Section Eight:
INJURY ASSESSMENT AND
MANAGEMENT
Aromatawai me te Whakahaere Wharatanga

INJURY REPORTING
Injury reporting is all about gathering information to learn how and why injuries happen – and
find ways to prevent them from happening again.
Coaches should get into the habit of recording injuries as they happen. This will help to
identify injury trends of individuals and the team. Having a good understanding of the injuries
that are occurring enables appropriate injury prevention measures to be put in place.
To download a copy of an injury reporting form for Netball go to www.netballsmart.co.nz

ENVIRONMENT
A safe environment will reduce the potential for injury and allow greater enjoyment of the game.
The environment includes not only the weather but also the facilities, court surfaces, equipment
(i.e. – the Netball and goal posts) and the ‘safety culture’ in the Netball club or centre.
Coaches should ensure that the team is adequately prepared for the weather conditions
they are playing in. Cold conditions may necessitate a longer warm-up and players wearing
additional clothing (i.e. – thermal underlayers). In warmer weather conditions, players should
increase their fluid intake to avoid dehydration.
Before the players take to the court, coaches must be satisfied that the environment is safe. It
is important that any potential hazards (i.e. icy courts) are addressed before play begins.

OVER-TRAINING
Over-training is a factor that we need to consider with Netball players of all ages and can be
the cause of repetitive injury, illness or under-performance. Refer to Over-Training in Section
Four for more information.

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INJURY MANAGEMENT
As a coach it is extremely beneficial to be competent in acute, onsite injury care and
management. This will enable you to have the skills and confidence to manage the situation,
provide immediate injury care for your players and to refer for medical diagnosis when necessary.
It is important to treat all injuries. Effective treatment allows a more rapid return to Netball and
helps prevent the injury from recurring.
Have a first aid kit available at all games and trainings. Suggested first aid kit contents are:
• Cool pack (or have ice available). • Band-aids.
• Surgical gloves. • Compression bandages.
• Towel. • Adhesive / strapping tape.
• Antiseptic and saline solutions. • Eye wash.
• Scissors. • Sling bandage.
• Sterile gauze.
Follow the R.I.C.E.D. protocol for all soft tissue injuries – strains, sprains and bruises (for the
first 48 hours):
REST – the injured area. This helps to prevent further injury.
ICE – the affected area. Apply an ice pack (or ice wrapped in a damp towel) for 20
minutes. Repeat every two hours for 48 – 72 hours, depending on severity.
COMPRESSION – of the injured area will help to prevent swelling. Keep compression on
between icing by applying a bandage.
ELEVATION – of the injured area will help prevent increasing swelling.
DIAGNOSIS – correct diagnosis is important. Get professional medical help if the pain or
swelling hasn’t gone down in 48 hours.
If any of the following signs are present then the injured player should seek immediate medical
advice from a physiotherapist or doctor:
• Inability to weight-bear. • Lots of swelling.
• Reddened area. • Deformation or an odd angle.
Players should also avoid H.A.R.M.ful factors for the first three days: HEAT, ALCOHOL,
RUNNING (or stressing affected part), MASSAGE.
If a player sustains an injury and is back training and playing symptom-free within a week,
monitor the player to ensure they do not have any further problems.
If the injury does not recover sufficiently to train during the week but the injury has improved
significantly, continue to monitor the improvement. If improvement stops, the player should
seek professional advice.
If the injury does not make any, or minimal, improvement during the week, the player should
seek professional advice.
It is also important to encourage players to seek professional advice if they are suffering from
recurrent injuries.

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 GUIDELINES FOR RETURNING TO NETBALL
AFTER AN INJURY
Kaupapa arataki i te hunga ka hoki mai ki te
purei poi tarawhiti i muri i te wharatanga
It can be difficult to know whether or not a player is ready to return to Netball after an injury.
The player (or even their parent) may say that they are fine to play however, as a coach, you
need to be confident that the player is fully recovered and can safely return to the court.
Comparisons with player profiling undertaken pre-injury is a useful way of monitoring whether
a player has made a full recovery.
A player should not return to Netball until they:
• Have clearance from any medical professional that they may be seeing for treatment
and rehabilitation.
• Have gained full strength and movement in the injured area.
• Can take part in full training with no problems.
• Can pass a simple fitness test.
Remember – “If in doubt leave them out”. This means if you are in doubt of a player’s injury,
severity or stage of rehabilitation, then leave them out of play.

FITNESS TESTING AFTER INJURY

Below are some simple tests that can be used to evaluate recovery from injury.

Lower limb injury (i.e. low back, hip, knee, ankle, foot)
Check the player can do all of these confidently and without pain:
• Run the full length of the court x 4.
• Run, jump and land on both feet x 10.
• Jump and land on one foot x 10 (on the side of the injury).
• Run shuttles x 2 (e.g. run and turn quickly at four cones spread in a line, two metres apart).

Upper limb injury (i.e. neck, shoulder, elbow, hand, finger)

Check the player can do all of these confidently and without pain:
• Chest passes in pairs x 10.
• Overhead passes in pairs x 10.
• Passing off each hand (if appropriate) x 10 each side.
• Run and receive the ball on the run and pass back x 10.
Remember that players are much more likely to injure themselves if they have gone back to
Netball before recovering fully from an injury. They may then be ‘out’ for another six to eight
weeks, rather than the one extra week of rehabilitation which they initially needed.
If, after the fitness test, you are still unsure if the player is ready to return to sport, get them to
38 seek professional advice from a physiotherapist.
Section Nine:
HYDRATION AND NUTRITION
Te inu wai me te kai tōtika

Good hydration and nutrition will provide the following benefits for players during training
and games:
• Enhanced performance. • Efficient recovery.
• Reduced fatigue. • Improved concentration.
• Reduced rate of injury.
The following factors need to be considered when determining what food and fluid
requirements are appropriate for players:
• Age. • Size.
• Duration, intensity and • Weather conditions.
frequency of training and games.

HYDRATION
Me inu wai
Hydration is vital before, during and after the game.
Pre-hydration (super-hydration):
• Consume 500-600ml of water two hours before the game.
Hydration:
• Consume 200-500ml during warm-up.
• Consume 150-300ml at a time during breaks.
Re-hydration:
• Consume one to two litres after the game.
As a coach, encourage players to bring a drink bottle to every training session so that they
can re-hydrate continuously throughout, particularly during the cool-down.
Do not allow sharing of drink bottles as this could assist with spreading illnesses throughout
the team.
Encourage players to avoid alcohol and caffeinated drinks (i.e. coke or energy drinks) before,
during and after training and games.

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 NUTRITION
Kai tōtika
Restoration of muscle energy stores is important after exercise. The body readily absorbs
energy in the first one to two hours after activity. If a player is to play another game that day
(i.e. – in a tournament situation) the first 30 minutes are vital for restoration of energy levels.
The recovery food should consist of:
• Carbohydrate for muscle energy stores.
• Protein to aid tissue repair.
Encourage the players to have food available for straight after the game/training.
The ability to eat food straight after physical activity needs to be trained, as does the ability to
drink fluid during physical activity. Practise this at training.
Good food to eat immediately after the game includes:
• Chewy lollies (i.e. jet planes or jubes).
• Carbohydrate drink (i.e. Powerade/Replace).
• Banana.
• Muesli bar.
Good food to eat 20 minutes after the game includes:
• Plain bread roll, banana and flavoured milk.
• Ham or chicken filled roll (this contains protein and carbohydrate).
• Muffin and yoghurt.
For more information on nutrition, go to www.netballsmart.co.nz

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Section Ten:
PLAYER WELFARE
Oranga o te Kaitākaro

Player and athlete welfare is the term used to describe how we look after, manage and
provide for our athletes/players. We must remember that our players are athletes first and
foremost and then they are Netballers. Many Netball players will participate in several
sporting codes.
To develop sound players we need to be aware of players’ welfare and provide for this in our
coaching roles.
It is the coach’s responsibility to look after, develop and manage their players. Player
welfare is putting the whole package together. A coach with good player welfare
procedures will understand and provide for sections one through to ten of the NetballSmart
for coaches booklet, as best they can.
Good player welfare will include:
• Athlete profiling or pre-screening.
• Athlete management, time spent in trainings and games.
• Injury prevention, management and monitoring.
• Good support and communication systems, including parents and other coaches.
• Learn and use correct warm-ups, cool-downs and recovery principles.
• Learn, use and teach correct techniques.
• Looking at the big picture.
The NetballSmart website www.netballsmart.co.nz will provide further information on
player welfare.

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 ACC2649  ISBN: 978–0–478–27970–2  Printed January 2013

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