This advice is meant to guide you back to netball quickly and more importantly safely with less risk of re-injury. If you have any questions or are unable to return to sport you should discuss your injury with a Physiotherapist. You can contact the NHS Physiotherapy service on 01792 487453.
Follow each of the stages below in order, do not move on until you can manage all the tasks in that stage without pain or swelling for 24 hours afterwards. You will complete some stages faster than others, this is normal.
STAGE 1 – PAIN-FREE |
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full pain-free movement in the injured joint / muscle |
No pain or swelling after normal daily activities (e.g. dressing, walking, stairs etc.) |
STAGE 2 – BASIC FUNCTION |
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Lower limb injury |
Upper limb injury |
Balance on 1 leg for 20 seconds |
Hold a press-up position for 10 seconds |
Hop on 1 leg 10 times |
Plank rotation left and right |
STAGE 3 – BASIC FITNESS |
Jogging You should be able to jog 3km pain-free Sprinting do this drill on a netball court, first complete it jogging, then running, then sprinting without a rest. Repeat this drill 5 times: start under the net, go to the left sideline and back to net, forward to the 1st line and back to the net, go to the right sideline and back to net, go to the centre circle and back to the net. |
STAGE 3 – BASIC FITNESS continued |
Agility and confidence
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STAGE 4 – NON-CONTACT TRAINING |
Complete a full non-contact training session, discuss this with your coach. (Just avoid hard challenges). |
Agility and confidence – complete both
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STAGE 5 - CONTACT TRAINING |
Netball Training complete 2 full training sessions |
Sprinting repeat the sprinting drill from stage 3 at least 10 times |
STAGE 6 – RETURN TO NETBALL |
Once you have completed all the above stages and tests you are ready to return to playing matches |
Rydym yn croesawu gohebiaeth a galwadau ffôn yn y Gymraeg neu'r Saesneg. Atebir gohebiaeth Gymraeg yn y Gymraeg, ac ni fydd hyn yn arwain at oedi. Mae’r dudalen hon ar gael yn Gymraeg drwy bwyso’r botwm ar y dde ar frig y dudalen.
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