Andy Dawson's Netball Resources Website

Warmups

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Contents:

Basic warmup - Col Evans

Simple jog/sprint routine

Basic warmup - Andy Dawson

Simple warmup and stretch routine

Suicide - Jennifer Robson

Team jog/sprint drill

Netball Tag - Bernadette Barnes

Warmup passing/tag drill

Tag - Katie Parsons

Warmup passing/tag drill

Line drill - Judith Lee

Running/jumping drill

TH warmup - Tanya Hill

4+ person half-court sprint/dodge drill.

Quick feet - Bianca Rodda

Group agility warmup drill

REST!

Vary tasks by adding netball movements eg dodge, jump, and recover three feet, zoning, pivot etc.

From Col Evans
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Jog 3 laps of the netball court.

1st stretch:

• Wide stance, bend forward hands flat to floor, hold for 10 count, recover
• Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count, recover
• Turn to right, lean forwards, left heel on floor to stretch left calf, hold for 10 count, recover
• Turn to left, step out, lean forwards bending left leg, right leg extended on toes, push back right heel on floor to stretch right groin, hold for 10 count, recover
• Turn to right, step out, lean forwards bending right leg, left leg extended on toes, push back left heel on floor to stretch left groin, hold for 10 count, recover
• Wide stance, hands flat to floor, hold for 10 count, recover
• Balance on right leg, pull up left foot behind body, hold for 10 count, recover
• Balance on left leg, pull up right foot behind body, hold for 10 count, recover
• Right foot behind left at 90 degrees right leg flexed, left leg straight, bend forward to left foot, hold for 10 count (good time to tighten laces!), recover
• left foot behind left at 90 degrees left leg flexed, right leg straight, bend forward to right foot, hold for 10 count, recover
• Hands on hips, 5 hip rotations to left, 5 to right
• Hands above head, bend trunk left, hold for 10 count, recover, bend trunk right, hold for 10 count, recover
• Arms bent in front at shoulder height, 10 trunk rotations alternatively l-r, extend arms, 10 trunk rotations alternatively l-r
• Clasp hands, right arm over head bent behind neck, lean left, hold for 10 count, recover
• Clasp hands, left arm over head bent behind neck, lean right, hold for 10 count, recover
• Circle arms 10 times forward, 10 times backward
• Neck rolls 5 to right, 5 to left
• Ankle rolls 5 to right, 5 to left, each foot

2nd stretch: repeat as 1st stretch

From Andy Dawson
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Suicide

The players line up along the baseline of a netball court and jog to the end of the first goal third, touch the line with their foot, turn around and run back to the baseline again. The players then jog to the end of the centre third and jog back to the baseline again, then on again to the end of the court and sprint back the length of the court to the baseline.

I normally run them through this exercise twice at the beginning. You can bring in different skills into the drill such as hopping, skipping, jumping, sidestepping, pivoting, etc.

From Jennifer Robson
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NETBALL TAG

1 team passes ball b/w members,using netball rules , to be close to an opposition player to tag her with the ball(not throw at her) When tagged player leaves court area. Continue till all opponents are out.

Vary with this if only 1 team training,(my version)

Choose 2 players to be "he" same rules except when tagged they stay on court and become a "team " of "he" continue until one player is the winner(not tagged)

(note from ed - said to be "...the best warmup ever" - !!! )

From Bernadette Barnes
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TAG

This involves dodging and awareness of other people on your team and the defence.

(note from ed - obvious variant could be to have two teams after each others' bibs)

From Katie Parsons
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Line drill

steps: start at the top of the court run to the blue line run on the spot then jump up and down 5 times with your arms in the air then run to the next line and repeat the procedure when you get to the last line turn around and go back. Do this as many times as you like.

This is a good warm up to do because the game game involves being on your toes a lot and you also do a little bit of jumping

From Judith Lee
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TH warmup

steps: a.. It can involve no littler than 4 people, and can involve as many people as you like above that number. b.. You start at each corner on one of the base lines, So that you have two lines. c.. You alternate your start and sprint to the opposite corner on the half way line, so that you are only using one half of the court, d.. You then turn so that each line is facing one another..still running, and then jog across the half way line, dodging from side to side thorugh one another. u can repeat this as many times as u like, its tricky to get it 100% correct without anyone crashing in to one another, but when you do, you could go on for hours, its a lot of fun to do.

From Tanya Hill
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Quick feet

Players line up in a straight line Running on the spot until coach calls out either quarter, half, full, down or up.

• Quarter- players turn 90degres to the right and back really quickly to continue running until next command
• Half- players jump to the back and back again really quickly to continue running until next command
• full- players turn 360 degrees around quickly to continue running until next command
• up- players jump up and come back down to continue running until next command
• down- players squat down to touch the ground then back up to continue running until next command

This drill should be run very fast and it gets their legs pumping so they are ready for next drill. Also you can make it harder by making the commands quicker or completely mixing the commands around. Don't do it for more than 90 seconds at a time though or players (especially youngsters) can get very dizzy!

From Bianca Rodda
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