Netballer Rachel Dunn
Top netballer Rachel Dunn, goal shooter for the England Team and Superleague winners Team Bath, gives her tips on how to make the most out of your game of netball.
Netball, for many of us, is a game that brings back school memories of pleated skirts and standing around in the drizzle. However, with new rules, netball is now a fast-paced and dynamic game, which is growing in popularity and is played by over one million people in the UK. Social netball is a fun way to get fit, and a game can burn around 500 calories an hour. Whether you form a team with friends, colleagues, or join as an individual, netball can be an effective and enjoyable way to get a workout.
What is the best way to warm up before a game?
Warm up by getting your heart rate going, either by jogging or by passing the ball around between attack and defence players. Start passing the ball at a walking pace, then speed up to jogging, then try running at full speed. You can also try dynamic stretching, which is stretching on the move. Concentrate on getting the major muscle groups moving - quads, hamstrings, gluts and back. It is also a good idea to warm up skills such as shooting and defending. A good warm up will enable you to fly out the blocks at the start of the game and get the other team on the back foot.
What do you suggest eating and drinking before, during and after the game?
Before a game, drink water and isotonic (sports) drinks to ensure you are hydrated. If possible, you should try to eat a meal with slow-release carbs a few hours before you play, such as pasta or a jacket potato. This will release optimum energy at game time. Failing this, a banana will give you an energy boost before the game. Make sure that you take along a bottle of water to the game to drink between quarters, so that you don’t get dehydrated. Isotonic drinks can also be helpful. After the game you may have an energy dip so it’s often a good idea to take a post-game snack such as dried fruit, which contains sugars. Eating some protein, such as a milkshake or a yoghurt, within 30 minutes of finishing the game, will also ensure that your muscles repair fast, allowing you to tone up.
What are your top tips for shooting success?
Get a technique you’re happy and comfortable with. It should ideally have a high release point to help get the ball above the defender’s arms. Frequent practice will help to engrain your technique so no matter what is happening to you in a game situation, your goal shot remains steady. When you practice, try out all the different areas you shoot from, and also the different situations, such as off-balance, on one leg, or with a defender.
What is the best thing to wear?
Professional netball players wear netball dresses, which don’t restrict movement, and are designed to be light and help absorb sweat. When choosing your clothes, think about these properties. Avoid materials like cotton which can become damp and heavy, and choose clothing with some lycra content. Choose footwear which is an all-purpose trainer, and has good cushioning, as netball is a sport in which you are constantly jumping and landing. This trainer type will also provide good support for lateral movement, which is important as you are likely to be changing direction frequently. Finally, it is important to invest in a good sports bra, and to make sure that it fits properly.
How can I avoid injury?
Warming up properly and getting all the important muscle groups warm is a great injury preventer. Focus on making sure that you’ve stretched quads, hamstrings, gluts and back. You can also work on strengthening those muscle groups between games. Balance and strong core muscles are important elements in netball, to increase awareness of your body, and catch balls whilst remaining balanced. A wobble disc is a great way to improve these skills. If you can get someone to throw you a ball whilst balancing on one, even better. It is also worth noting that the umpire should request that you remove all jewellery, including watches, earring and rings, and make sure that fingernails are short. It is worth making sure that this is the case, as this greatly reduces the risk of accidents.
What is the best way to improve fitness between games?
As a professional netballer, I work on strength, speed and aerobic fitness in between games and before a netball season. Building these elements into your fitness routine will help you to keep your balance when taking balls, jump high, and keep your energy levels up through all four quarters of the game. Weights sessions will help to build your strength, power and core stability, whilst sprint sessions will help your explosive speed, which is very helpful to reach balls before your opponent. Longer endurance sessions such as jogging or swimming will build up your aerobic fitness, and will ensure that you don’t feel out of breath.
Why is an understanding of science important in sport?
The England Team and Team Bath are reliant on the expertise of a wide range of sport scientists. We work with everyone from fitness and strength coaches who optimize how we train, to nutritionists who advise us on our diet, to psychologists who help us focus on winning without distractions, and physiotherapists who keep our injuries to a minimum. All of these experts have a big impact on our overall game, but their knowledge is not just important at the elite level. Sports players of all levels have benefited from the research of sports scientists, allowing us to exercise more effectively and safely. This is why I’m supporting the Science: So what? So everything campaign (www.direct.gov.uk/sciencesowhat), which shows people the importance of science behind all areas of life, including that of sport.
How can I get involved in netball?
You may be part of a group of friends or colleagues, or an individual, but a good place to get started is to contact your regional office, who will be able to advise you on local teams and what leagues and levels they play at. You can find these on the England Netball website at www.englandnetball.co.uk/Regions/.
Top netballer Rachel Dunn, goal shooter for the England Team and Superleague winners Team Bath, gives her tips on how to make the most out of your game of netball.
Netball, for many of us, is a game that brings back school memories of pleated skirts and standing around in the drizzle. However, with new rules, netball is now a fast-paced and dynamic game, which is growing in popularity and is played by over one million people in the UK. Social netball is a fun way to get fit, and a game can burn around 500 calories an hour. Whether you form a team with friends, colleagues, or join as an individual, netball can be an effective and enjoyable way to get a workout.
What is the best way to warm up before a game?
Warm up by getting your heart rate going, either by jogging or by passing the ball around between attack and defence players. Start passing the ball at a walking pace, then speed up to jogging, then try running at full speed. You can also try dynamic stretching, which is stretching on the move. Concentrate on getting the major muscle groups moving - quads, hamstrings, gluts and back. It is also a good idea to warm up skills such as shooting and defending. A good warm up will enable you to fly out the blocks at the start of the game and get the other team on the back foot.
What do you suggest eating and drinking before, during and after the game?
Before a game, drink water and isotonic (sports) drinks to ensure you are hydrated. If possible, you should try to eat a meal with slow-release carbs a few hours before you play, such as pasta or a jacket potato. This will release optimum energy at game time. Failing this, a banana will give you an energy boost before the game. Make sure that you take along a bottle of water to the game to drink between quarters, so that you don’t get dehydrated. Isotonic drinks can also be helpful. After the game you may have an energy dip so it’s often a good idea to take a post-game snack such as dried fruit, which contains sugars. Eating some protein, such as a milkshake or a yoghurt, within 30 minutes of finishing the game, will also ensure that your muscles repair fast, allowing you to tone up.
What are your top tips for shooting success?
Get a technique you’re happy and comfortable with. It should ideally have a high release point to help get the ball above the defender’s arms. Frequent practice will help to engrain your technique so no matter what is happening to you in a game situation, your goal shot remains steady. When you practice, try out all the different areas you shoot from, and also the different situations, such as off-balance, on one leg, or with a defender.
What is the best thing to wear?
Professional netball players wear netball dresses, which don’t restrict movement, and are designed to be light and help absorb sweat. When choosing your clothes, think about these properties. Avoid materials like cotton which can become damp and heavy, and choose clothing with some lycra content. Choose footwear which is an all-purpose trainer, and has good cushioning, as netball is a sport in which you are constantly jumping and landing. This trainer type will also provide good support for lateral movement, which is important as you are likely to be changing direction frequently. Finally, it is important to invest in a good sports bra, and to make sure that it fits properly.
How can I avoid injury?
Warming up properly and getting all the important muscle groups warm is a great injury preventer. Focus on making sure that you’ve stretched quads, hamstrings, gluts and back. You can also work on strengthening those muscle groups between games. Balance and strong core muscles are important elements in netball, to increase awareness of your body, and catch balls whilst remaining balanced. A wobble disc is a great way to improve these skills. If you can get someone to throw you a ball whilst balancing on one, even better. It is also worth noting that the umpire should request that you remove all jewellery, including watches, earring and rings, and make sure that fingernails are short. It is worth making sure that this is the case, as this greatly reduces the risk of accidents.
What is the best way to improve fitness between games?
As a professional netballer, I work on strength, speed and aerobic fitness in between games and before a netball season. Building these elements into your fitness routine will help you to keep your balance when taking balls, jump high, and keep your energy levels up through all four quarters of the game. Weights sessions will help to build your strength, power and core stability, whilst sprint sessions will help your explosive speed, which is very helpful to reach balls before your opponent. Longer endurance sessions such as jogging or swimming will build up your aerobic fitness, and will ensure that you don’t feel out of breath.
Why is an understanding of science important in sport?
The England Team and Team Bath are reliant on the expertise of a wide range of sport scientists. We work with everyone from fitness and strength coaches who optimize how we train, to nutritionists who advise us on our diet, to psychologists who help us focus on winning without distractions, and physiotherapists who keep our injuries to a minimum. All of these experts have a big impact on our overall game, but their knowledge is not just important at the elite level. Sports players of all levels have benefited from the research of sports scientists, allowing us to exercise more effectively and safely. This is why I’m supporting the Science: So what? So everything campaign (www.direct.gov.uk/sciencesowhat), which shows people the importance of science behind all areas of life, including that of sport.
How can I get involved in netball?
You may be part of a group of friends or colleagues, or an individual, but a good place to get started is to contact your regional office, who will be able to advise you on local teams and what leagues and levels they play at. You can find these on the England Netball website at www.englandnetball.co.uk/Regions/.
Tagged in fitness tips