Bristol NatWest Netball Club

 

Warm ups.

Basic warmup
A good warmup and stretch is always important - and especially for the more "veteran" players!

Jog 3 laps of the netball court.

1st stretch:

Wide stance, bend forward hands flat to floor, hold for 10 count,
Turn to left, lean forwards, right heel on floor to stretch right calf, hold for 10 count,
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,
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,
Wide stance, hands flat to floor, hold for 10 count,
Balance on right leg, pull up left foot behind body, hold for 10 count,
Balance on left leg, pull up right foot behind body, hold for 10 count,
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!),
left foot behind left at 90 degrees left leg flexed, right leg straight, bend forward to right foot, hold for 10 count,
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,
Arms bent in front at shoulder height, 10 trunk rotations alternatively left-right, extend arms, 10 trunk rotations alternatively left-right
Clasp hands, right arm over head bent behind neck, lean left, hold for 10 count,
Clasp hands, left arm over head bent behind neck, lean right, hold for 10 count,
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

From base line jog up court to centre, long strides to other baseline, backpedal to centre, turn and sprint past baseline: repeat 3 times

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