Stretching. The following diagrams provide examples of netball specific dynamic and static stretches.

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1 Stretching Stretching is seen to be an important component of an athlete s preparation to play. Whilst current research shows little difference in the improvement in an athlete s flexibility with static or dynamic stretching, dynamic stretching is thought to be of most use when an athlete is warming up, because it stimulates the stretch reflex and has the potential to optimize an athlete s neuro-muscular coordination. This may have the potential to both reduce their injury risk and improve their performance (because the muscles have the potential to function more efficiently). This is not to say that players should not also do static stretching as part of their warm-up. Static stretching is particularly useful for increasing muscle length and should be an important part of an athlete s preparation, particularly if they have any problems with muscle tightness. They can then do dynamic stretching at the end of a warm-up to switch on better neuro-muscular coordination. Static stretching is probably best done once the athlete has warmed up slightly, as muscles generally stretch more effectively when they are warm. This also makes it a good stretching strategy for after a game, as it has the potential to reduce the amount of post exercise muscle tightness they experience. Each stretch should be held for about 30 seconds and done at least twice for each muscle group. Particular attention should be paid to those muscle groups that have been under most load during the course of a game. The following diagrams provide examples of netball specific dynamic and static stretches.

2 Dynamic Stretches Lunge walks Forwards Keeping your trunk upright, take a large step forwards and drop your body down between your legs. Alternate between legs. Lunge walks Sideways Starting from erect position, take one leg out to the side. Bend knee to 90 degrees. Straighten knee sliding trailing leg across. Repeat in both directions. Step up/ back Starting from erect position lift one knee forward to 90 degrees then stretch leg backwards with heel to ground. Return to starting position. Alternate between legs.

3 Step out/across Starting from erect position move leg forward at 45 degrees. Cross other leg behind then straighten returning front leg to starting position. Repeat in both directions. Hurdle steps overs Start in erect position. Lift one knee up high in front then rotate the leg outwards before returning to starting position. Alternate between legs. Leg Swing Forwards/backwards Hold onto a solid object and balance on one leg. Keeping your body straight swing the other leg forward to a comfortable height, then swing it backwards. Repeat to the other side.

4 Leg swing - Side/side Hold onto a solid object and balance on one leg. Swing the other leg from side to side. Upper body trunk rotation Place your feet shoulder width apart. Keep your back straight. Swing your arms across your body beginning at hip height then gradually raising the arms as you swing from side to side. Once at shoulder height, slowly lower the arms whilst continuing to swing from side to side, ending at the starting position. Arm circles Place your feet shoulder width apart. Keep back straight. Circle arms forwards. Repeat in other direction.

5 Static Stretches Long calf muscle (Gastrocnemius) Keep back heel on the ground and knee straight Bend front knee until you feel a stretch up the back of the leg. Short calf muscle (Soleus) Keep back heel on the ground. Bend both knee you feel a stretch at the bottom of the calf. Front of thigh (Quadriceps) Pull heel to bottom until you feel a stretch along the front of the thigh. Keep the knee in line with the hip and back straight Outside of thigh (Ilio- tibial band) Cross one foot behind the other. Lean the hip o back leg until you feel a stretch along the outsi the thigh.

6 Back of thigh (Hamstring) Place leg out in front keeping knee straight. Lean forward from the hips until you feel a stretch up the back of the thigh. Hip flexor Kneel on ground. Keeping back straight and bottom tucked in, lean hip forward until you feel a stretch at the front of the hip. Groin (Adductors) Sit on the floor with the back straight. Gently push the knees towards the floor until you feel a stretch into the groin area. Lower back Lie on the floor. Bend the knees to 90 degrees and rol them to touch the ground. Keep the knees together.