Injury Prevention?

Netball CoachCoach

Hi Jen, I dont think i can help too much, but hopefully some feedback is better than none at all... It could simply be that the girls bodies arent used to jumping and landing on such a hard ground for a full game, or, it could be the type of footwear they have, OR, if they are not warming up properly before every game, and warming down after the game as well? Its very important that the girls stretch very well before and even after the game. This is really the only thing i could think is causing SO many injuries, if you dont already, make sure your girls are at the game at least 20 mins before they start, get them in a group, and show them what stretches to do and where they should feel it... hopefully this will prevent a few injuries. they will obviously never fully stop, but should get their bodies ready to play... %3A) hope the advice helps even a little %3A)

Theresa Coach, New Zealand

Hi Jen, I am a coach that as a 25yr old player blew a knee ligament leaping for an intercept and coming down on one leg which popped. I had no idea why - I was extremely fit and light. Recently I talked to an inciteful physiotherapist about ways to help prevent leg injuries for developing juniors. She said studies have been done that look at the internal stability and body balance through the ankles and knees and they have discovered a range of exercises that will strengthen these areas and reduce the likelihood of injury by over 60% (which might sound conservative but I would have liked to have a 60% less chance of blowing my knee in such a tough sport as netball!) Basically a couple of types of exercises%3A 1) On the ground chalk draw a big cross creating a quadrant of four squares (like a 'window' diagram) and number each square round it 1-4. Get the 'participant' to start near the centre and exercise one leg at a time hopping around the numbers with the coach calling a different series of numbers that they must hop to (quite challenging and fun actually) 2) Straight out balance standing on one leg for hopefully up to 30 secs. Then doing it with their eyes closed (really tough) then ultimately doing it on an unstable surface like a cushion or a trampoline. You will quickly see if kids have a natural weakness in one leg and these exercise get them to work on that! If they can get to a decent kind of level with these exercises they would have improved the internal stability of their legs no end and hopefully reduced those injury chances drastically!! Hope that all helps and makes sense. Good luck Theresa %3A)