Weight Training and How it Improves Your Muscular Fitness
Netball players think that only speed and great footwork matter in their performance. Little do they know that strength and conditioning can act as a super booster in your netball performance on the court. If you’re wondering how you can shoot powerful goals, make excellent passes, and improve your overall netball game, get moving and add strength training to your regimen!
What is Netball?
Netball is a popular sport that involves two teams made up of seven members each. It is an engaging and exciting ball sport that continues to be played in approximately 115 countries, with over 20 million athletes in total. Netball has evolved from several variations of basketball and is quite similar to it. It originated in England in the 1890s and spread like wildfire to its fellow Commonwealth countries. Although women predominantly play netball, men have started to take part and enjoy the game of netball in amateur and professional leagues.
How many players are in a Netball team?
Each netball team is comprised of seven players and two teams play each game. Every player is assigned a role or a position that benefits from netball strength and conditioning, and these are as follows:
- Goalkeeper
- Goal defence
- Wing defence
- Wing attack
- Centre
- Goal Attack
- Goal Shooter
What are the rules of netball?
Basically, the main goal in a netball game is to score more points than the opposing team. Standard netball games last an hour and are divided into 15-minute quarters. Teams are allowed to take three-minute breaks between the first two and last two quarters. Half-time intervals only last five minutes, unlike basketball, which lasts for 15 minutes.
When the team gets possession of the ball, they run, jump, pass, throw, and catch the ball, maneuvering it into the goal-shooting area. The opposing team uses strategic and defensive strategies to prevent the other team from scoring.
What equipment is used in Netball?
We love how netball is a simple yet exciting sport to play! The fact that it can be played by men and women, with minimal rules and equipment, makes it a popular game worldwide. Here is the basic equipment that you need if you want to play netball:
- Goal posts
- Ball (there are different types of balls for different kinds of games)
- Goal circle
Can men play Netball?
Originally, netball began as a sport dominated by women only. Men only began their participation in the sport in Australia during the 1980s. The curiosity and interest sparked from watching their wives and children from the sidelines. Out of the 115 countries that play netball as a sport, there are only a few of them that have men’s and mixed-gendered teams. These countries include Australia, Brunei, Canada, Hong Kong, Antigua and Barbuda, India, England, Fiji, Malaysia, Kenya, Jamaica, Pakistan, New Zealand, Papua New Guinea, Grenada, South Africa, Uganda, United Arab Emirates, etc.
According to the Statista Research Department, there were over 660,000 people who actively played Netball in Australia during the year 2022. The three age groups with the largest number of players are 25-34, 18-24, and 15-17.
Why is strength and conditioning important for Netball players?
With sports involving the throwing and passing of balls, having a strong upper body is necessary for playing the sport well. You need to throw the ball accurately and powerfully, whether you’re shooting the goal or passing it to your teammate. Plus, having a strong body helps netball players maintain their balance and hold their position until the end of the game. Just like any other sport, there’s always a risk of injuries. This is why it’s necessary to include workouts that can prevent the occurrence of injuries during the game. Strength and conditioning workouts and strength training are the perfect addition to your existing training program. So, what are the other reasons to convince you that strength and conditioning are a must for netball players?
It can help strengthen your joints and muscles.
When you have weak muscles, it can normally lead to injuries and accidents. Building muscle mass around your joints can alleviate the pressure when you run and jump during your netball game.
It can reduce your recovery period.
Studies have shown that athletes who have included strength training in their training program have shorter recovery periods versus those who haven’t.
It can help you throw more powerful passes.
Power is a critical element in netball performance. Your lower body needs power so you can properly block shots, run after the ball, make passes, and shoot goals.
It can improve your mental health and resilience.
Strength training in Melbourne can reduce anxiety and stress. It doesn’t matter if you’re an athlete or not.
It can reduce injuries and prevent them.
Resistance training can promote the prevention of injuries by developing and increasing the strength of your muscles, ligaments, bones, and tendons.
There are several netball leagues existing in Australia. These include the following:
- Suncorp Super Netball
- Victorian Netball League
- Australian Netball Championships
- West Australian Netball League
- ANZ Premiership
- Netball Worldcup
- Esso/Mobil Superleague
- Riverina Football Netball League
- Netball NSW Premier League
- Commonwealth Bank Trophy
- Australian State Netball League
- State League
- Western Region Football League
Yes, netball is the biggest sport to date in Australia, with over 1.2 million men and women playing the sport.
In Australia, netball can be played all year round. However, netball season is generally aligned with winter starting from March or April up to September or October.
Netball is, in fact, a younger sport compared to basketball. Basketball was first created and played in the USA in 1891, while Netball was created in 1897.
Netball is great for weightloss! Regular participation in netball games can burn calories as long as it is combined with a healthy diet and lifestyle. Because netball involves the movement of your entire body through jumping, turning, and running, your heart rate increases, which at the same time increases your metabolic rate.
