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.

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


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