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 Level 1
Static
Level Level 2
Alternate legs
Level Level 3
Lift and hold

2. Sideways bench

Level Level 1
Static
Level Level 2
Raise and lower hips
Level 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 Level 1
Hold the ball
Level Level 2
Test your partner
Level 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 Level 1
Squats
Level Level 2
Squats, calf raise and body extension
Level Level 3
Single leg squats

12. Lunges

Level Level 1
Walking lunges
Level Level 2
Walking lunges and calf raises

13. Jumps

Level Level 1
Vertical jump
Level Level 2
Lateral jump
Level 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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