You need to make sure you warm up before a match but it doesn’t need to be hard or a hassle. It will ready your body for exercise and help to reduce the risk of injury particularly when playing in the cold.
Begin with a low intensity activity, for example 3-5 minutes of jogging/side steps/skips/high knees and bottom kicks.
Follow this with 7-10 minutes of dynamic stretching exercises. Start from your toes and work the muscle groups up to your head. Here are a few ideas of good dynamic stretches for netball.
[…] particular warm-up should be done after you’ve done some running and stretching. This is a great exercise for defenders in particular but also a fun way to get all players in the […]