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Netball Warm Up Exercises


People play Netball for many different reasons, some might play for the competitive aspect of the sport. Others might play for social reasons while others might choose to play to keep fit. Whatever the reason, this fast-paced sport requires players to warm up correctly. This will ensure that their joints and muscles are ready for action. So, we have put together a list of Netball warm-up exercises that can help you to perform better and prepare the right way. Click the links below to take you to the relevant section, or click here to view all the netball equipment available.

>Team Netball Warm Up Exercises
>Warm Up at Home: Individual Exercises

You may also be interested in: > Making Netball Footwork Fun

Team Netball Warm Up Exercises

The following netball warm up ideas are designed to get teams warming up together in a structured way. This ensures all players are involved and get to spend more time warming up together as a team.

  • Cut the Cabbage
  • Passing Warm-Up
  • Light Jogging

Cut the Cabbage

This is a fun game that gets all of the players moving constantly. It works on footwork, ball movement as well as timing and catching. It requires eight or more players and two balls but once the players understand how it works, they will love going through this warm up drill.

Passing Warm-Up

This warm-up drill is basic but it's a great way of getting the arms and body warmed up and ready for passing. The players form a circle with one player in the middle. The player in the middle starts with the ball and passes it to the first player before receiving it back. They then pass it to the next player and receive the ball back. The player continues this around the whole circle before swapping with another player.

Light Jogging

Netball involves lots of movement but moving straight into fast movements is likely to increase the risk of injury. Therefore, it's important to warm up with a light jog. The team can line up and take a light jog from the goal line to the transverse line and then back again. After this, they can take a light skip to the transverse line and back again. Finally, elevation is key, so the skip can be changed to a skip whereby the arms are raised above the head while players push upwards with each skip to gain elevation.

Warm Up at Home: Individual Exercises

Dynamic stretches for Netball are a great way of warming up the muscles and you can even do them at home, which makes it more convenient and enables you to be ready to play once you arrive.


The aim is to place your feet shoulder-width apart. You then need to stick your bottom out and then bend at the hips and knees. Once your thighs are parallel with the floor you can then push upwards.

Lunge Walks

Lunge walks are great for elongating the muscles and ensuring they are ready for movement. Keep your entire body upright and keep your feet shoulder-width apart. Then lunge forward with one leg, adopting a squat position with the thigh of the leading leg being parallel with the floor.

Body Rotation and Lunges

This simple warm-up requires you to keep your back straight and bend at the waist. You then use your right arm to touch the opposite foot and then repeat that with the other arm and foot. The aim is to ensure you bend your knees as you transfer weight.

Avoid Common Injuries

There is one main reason for carrying out netball warm-up stretches and that is to ensure you reduce the risk of common injuries. Failing to warm up can lead to a range of muscle, tendon and ligament injuries that could leave you on the touchline for weeks and months. Therefore, spending 5-10 minutes warming up will ensure that your body is loose and ready to play.