Footware
For training and playing on courts, it is important to use the correct footwear. There is not one shoe that will suit every individual but there are certain guidelines to follow which should enable you to find a suitable trainer. It is not recommended to use running shoes, these are fine for running training but are too light and do not give enough foot stability for on the court. A strong heeled cup is important. You should not be able to squeeze the sides of the heel together, only a very slight movement, if any, should be present. A strong heel cup helps to control the rear foot position and in turn prevents too much pronation (inward movement) or supination (outward movement).
It is recommended that the majority of the shoe is not fabric; this is too light and gives no support to the foot. Leather may feel heavier but it gives much more support and so control to the foot. There should be plenty of room in the toe box; this will prevent blisters, black nails and calluses on the toes. To prevent the foot sliding around the shoe, you will need to pad the under surface of the tongue with Chiropody felt, this grips the midfoot and still allows air around the toes.
Ideally the chosen footwear should also have a good arch support on the inner side of the shoe, If this is not possible but the rest of the shoe is ideal then you need to buy an arched insole or find a Physio or podiatrist who can make a basic one for you. (This does not mean orthotics)
When holding the shoe in one hand, you should be able to place the thumb and index finger of the other hand under the toe box of the trainer and push upwards. The toe box only should bend. If there is no flexibility (too solid) or the whole shoe lifts up (too soft), then the trainer is inappropriate.
If on holding the shoe you twist it as though wringing out a cloth of water, and the shoe easily twists, then again there is not enough support given by this type of shoe. Looking at the under sole of the shoe, if it narrows considerably in the centre of the sole then this offers very little supporting surface to the foot and is unsuitable for netball.
Footcare
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Regular washing and soaking of the feet is important after training or matches. Washing to remove sweat and then soaking in warm water with a handful of Epsom salts is very refreshing.
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Drying of the feet correctly is very important to prevent various fungal infections. Athletes foot is common in netball players due to the amount of heat and moisture around the toes for long periods of time. Changing socks at quarter or half times if needed during games, and wash socks regularly and use conditioner to prevent hardening of the fabric.
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Wash all ankle braces regularly (after each match or long training session). Sweat will rot the fabric of the braces and their effectiveness will be reduced drastically.
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If you suffer from blisters or have done in the past, then try rubbing a little surgical spirit on the soles of the feet each morning, this will help toughen the skin.
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If you have hard skin on your feet, this is often the result of your skin building up protection against the forces it experiences. However, if this hard skin has ridges or roughening within it, than it is important to use a special foot file to smooth it down before it produces very painful blisters
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Finally, keep your toenails trimmed, but cut them straight. There’s nothing worse than putting all the training in that is required to be fit and then finding yourself sidelined because of an ingrown toenail!! |
Proprioception (balance)
The proprioception system is made up of receptors located in our muscles, tendons ligaments of joints. These give us information about the position of our body parts -BALANCE
If proprioception is impaired (by injury, lack of use) then your balance strategies are often unsuccessful and the risk of injury is increased.
In netball a player often lands on one leg and therefore needs good control of that limb and also of the trunk, so to have good proprioception you will also need good trunk stability e.g. Core strength. The muscles need to have been taught the correct movement. Always use the correct techniques.
Examples on how to improve your balance
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Start with static training before moving onto more complex, dynamic work. For example: Single leg standing (don’t let the other hip drop). Begin with eyes open and then eyes closed. Build up to one minute. Repeat with the other leg.
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Use the lines of the court and stand with one foot in front of the other in a line, then bend the knee approximately 30o and keep kneecap over the outside 3 toes. Hold for about 15 seconds.
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Still on the lines of the court, push up on toes and keep balance for 15 seconds. Then place other foot in front and repeat.
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Single leg stand, (a) throw netball up, (b) to each side, (c) against a wall and maintain balance. Repeat on other leg.
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Single leg stand, throw netball to another athlete using variety of passes, distances and either hand. Repeat on other leg.
Movement Control
Suck your stomach muscles up and in whilst throwing a ball and whilst practicing dodging. Squeeze the cheeks of you bottom together, regularly whilst training.
When landing, keep upright and keep the knee in line with the foot. Don’t let the knee roll in or move forward in front of the foot.
Recovery
Recovery is a priority. You must promote ACTIVE recovery rather than passive recovery. That is, you must get the blood flowing through the muscles by stretching your muscles and joints. (Passive recovery include forms such as sleep, meditation, reading, listening to relaxing music)
Hot/cold sessions
These should freshen you up.
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2 minutes hot shower, then 10-30 seconds of cold water
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Repeat 3-5 times. This technique can be used before and after training and matches
Cold water immersions (Ice Baths!!!!!)
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Shower fully before immersion
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Use a clean bath filled with cold water, add ice!
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Stand, kneel or sit in it for 1 minute
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Step out and lightly massage legs or body part for one min whilst in warm shower.
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Repeat twice more. Finish with the cold session.
Spa pools/Jacuzzi/Whirlpool/Sauna
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Only to be used AFTER games, not before. Do not linger in the warmth
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Rehydrate before, during and after session
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Clean skin with soap and shower before hand
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Alternate hot (1-2 mins) then cold (10-30 secs) repeat 3x. Or spa/bath (3-4 mins) then cold (30-40 secs), repeat 3x. Shower and rehydrate to finish.
Showers can be used anytime, i.e. before during and after a session. Spas and baths are best left until the end of the day.
DO NOT USE IF YOU HAVE A VIRUS, COLD OR RECENT SOFT TISSUE INJURY |
