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Return to play netball

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

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

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

  1. 5 falling press-ups from the knees.
  2. A standing star balance test.
  3. Hop a square pattern with 2 legs, repeat with each leg separately.
  4. 5 nordic hamstring curls.
  5. 5 shoulder passes and 5 chest passes.

 

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

  1. A star balance test in the press-up position.
  2. A triple hop test both sides – there should be less than 5% difference e.g. if you can cover 500cm on one leg, you should cover at least 475cm on the other leg.

 

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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