The NetballSmart Dynamic warm up is netball specific preparation for each game and training. It will prepare the player for the movement demands of the game, improve the movement skill of the player, warm them up and help reduce injury risk.
The NSDWU is netball.
The NSDWU is netball.
Part A - Strengthening
1. The Bench
Level 1
Static
Level 2
Alternate legs
Level 3
Lift and hold
2. Sideways bench
Level 1
Static
Level 2
Raise and lower hips
Level 3
Sideways bench with leg lift
3. Hamstrings
Complete one level 1 & one level 2
Level 1
Nordic
RDL
Level 2
Nordic
RDL
Level 3
RDL
4. Balance
Single leg stance
Level 1
Hold the ball
Level 2
Test your partner
Level 3
Throwing ball with partner
Part B - Running
Complete all six exercises
5. Running straight ahead
6. Running hip out
7. Butt kicks and skipping
8. Circling partner
9. Shoulder contact
10. Quick forwards and backwards sprints
Part C: Dynamic Preparation
11. Squats
Level 1
Squats
Level 2
Squats, calf raise and body extension
Level 3
Single leg squats
12. Lunges
Level 1
Walking lunges
Level 2
Walking lunges and calf raises
13. Jumps
Level 1
Vertical jump
Level 2
Lateral jump
Level 3
Broad jump
14. Jumping, turning and landing
Jumping, turning and landing
Part D - Netball Specific Preparation
Complete all three exercises
15. Running and stopping
16. Running - plant and cut
17. Prop, prop and stick