Defend Your Game: Protecting Players One Step at a Time!
Knee, ankles and soft tissue injuries are the most common injuries sustained to netballers and most of these injuries occur during dynamic movements such as landing. These injuries can include tears to the Anterior Cruciate Ligament which represent up to 25% of serious injuries (Netball Australia National Insurance Data).
Warm ups are designed to enhance movement efficiency and to ultimately prevent injuries such as ACL tears. At Carlingford Active Health we have integrated our Netball Specific Warm Up with the Netball Australia KNEE program to achieve this.
The Netball Australia KNEE Program incorporates Warm Up, Strength, Balance/Landing and Agility exercises in enabling athletes to improve technique in landing, take off, deceleration and change of direction. It has been created to be used by netballers at all levels with programs for both beginner and elite level athletes.
For more information regarding the Netball KNEE program please see:
Our program focuses to mobilise, activate, acclimate and prime our bodies to perform netball.
We mobilise by incorporating mobility of the upper, middle and lower back with our hips. These exercises include scorpions, body rolls and more.
We then activate which involves strength exercises targeting muscle groups readily used in netball such as the hamstring, glutes and quads. Exercises in this section include glute bridges and hamstring walkouts.
It is then important to acclimatise and accelerate. This involves dynamic movements of the lower body to best prepare our bodies for the high intensity nature of netball. These exercises include lunges, RDLs, karaokes, broad jumps and many more.
To finish the warm up we then prime. These exercises use netball specific movements to act as the bridge between your warm up and skill specific work pregame. This can be a partner style game in which you are competing against a team mate to perform netball specific actions with a great intensity.
What are you waiting for? To access our Netball Specific Warm Up send an email to injury@carlingfordactivehealth.com.au and the program is all yours!.
Do you look after your team’s warm up and have questions? We have Sport and Exercise Physiotherapists ready to help.
Call ☎️ 9873 2770
Book online: https://bookings.nookal.com/bookings/location/39XKS