Can someone run through the best warm up stretches?

Netball CoachCoach

Hi I have found the best stretches to do are simple ones for the whole body. Start with ankle rolls, wrist shakes, shoulder rotations and then do some arm and leg muscle stretches. Follow this with a jog around the lines of the court. Dont forget to warm down as well - you can do the same stretches.

Kathleen RichardsCoach, New Zealand

Hi Jane, As a general rule stretches should be done after cardio/run as the muscles need to be warmed up before stretching. The old addage that cold chewing gum snaps when stretched and warm gum just stretches, so warm up then stretch. We start from the feet and work up but here is a link to a warm up programme also good for warming down too. [link removed] Go to the page and then click on basic warm up, it's a good starting point. Enjoy

Ok so they wouldn't allow the link?? go to www.netballnorthharbour.co.nz and then go to coaching, then drills & skills, then basic warm up

Netball CoachCoach

Hi Jane, we start with a few runs up and down the court, then proceed into a dynamic warm up. The players run through a series of high knees, bum flicks, carioca run, side shuffle movements, picking up intensity as we progress. players then go through dynamic leg swings and shoulder rotations. Static stretching should not be done in the warm up. Static stretching should be incorporated in the cool down phase. Visit this link if you wish to read more, there is a ton of info out there. Cheers [link removed]