21 Apr What are the pre-requisites for a good netball player?
Netball is a high-intensity team sport that requires a combination of physical and mental abilities to be successful. Players must possess a range of physical attributes to meet the demands of the game. Each position on the court requires unique physical requirements, and therefore players must tailor their training to meet the demands of their on-court role. Having a good understanding of the physical requirements of netball can help players improve their performance.
So, what are the physical requirements of netball?
Endurance
As netball requires continuous bouts of running, sprinting and jumping, netball players require high levels of cardiovascular endurance. Aerobic capacity, looks at how the body utilizes oxygen, and is linked to the efficiency of the cardiovascular and respiratory system. Aerobic capacity and endurance can be measured using the beep test, or the yo-yo test. A mixture of high-intensity interval training (HIIT), interval training and long runs will allow netball player to improve their endurance and aerobic capacity.
Speed
As with many ball sports, netball requires players to have adequate speed to beat opponents to the ball and to create opportunities for passes. The ability to accelerate quickly within a short distance is a crucial skill for netball players. Speed can be measured by a 10 or 20 meter sprint or by observation.
Agility
Change of direction skills and the ability to decelerate is an important physical attribute to allow players to keep up with the fast pace of the game. Change of direction and ladder or cone drills can help to improve agility.
Strength and power
Netball players need strength and power to jump higher, run faster, and perform movements like passing and shooting accurately. This can be measured using strength testing systems, such as the AxIT (read more HERE). Players that want to improve their strength and power should add 2-3 resistance sessions per week.
Balance
Due to the stepping rule and the need to reach out of their base of support, netball players require adequate balance skills. There are multiple ways to measure balance, such as the standing reach test. Players must challenge their balance to the point of failure in order to make significant improvements.
Coordination
Hand-eye coordination, as well as coordination between the different muscles of the body is crucial for a good netball player. This can be trained by ball drills, particularly those that have unpredictable patterns to challenge the players to react quickly.
Depending on the position that you play, you may require different physical skills. For example, wing attack and center positions require a high level of endurance, coordination and agility to cover the court and create attacking opportunities whilst wing defense requires a high level of speed, endurance and agility to move quickly between defense and attack and to intercept the opposition’s passes.
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REFERENCES
Bullock, N., Gulbin, J. P., & Martin, D. T. (2010). Physical demands of different positions in netball. International journal of sports physiology and performance, 5(2), 220-232.
Calleja-González, J., Mielgo-Ayuso, J., Delextrat, A., & Leicht, A. S. (2015). Physical demands of players during the Netball World Championships. Journal of human kinetics, 47(1), 155-163.
Hopper, D., Elliott, B., Lalor, J., & Haff, G. G. (2015). Understanding the physical demands of netball: A basis for conditioning and injury prevention. Sports Medicine-Open, 1(1), 1-9.