Flexibility is an important component of fitness for a netballer as the more flexible the player is, the further they can reach or intercept the ball. With a full
range of movement at the joints all performances will be improved and improved flexibility increases the range over which muscles can apply force. Flexibility at the hip joint can increase your speed due to an increased stride length. Flexibility is needed in both the back and hips, as flexibility in your back not only improves your posture but also it allows you to reach, stretch and bend more easily which is essential: when marking, intercepting and reaching or catching a pass that is inaccurate causing you to reach/stretch to gain possession of the ball. Flexibility in the hip is essential when performing the feint dodge.
Flexibility also improves the effectiveness of the antagonistic muscles, and so agility and coordination are improved. Both these aspects of fitness are important in the game of netball, for example better passing, dodging, applying the footwork rule and also your attacking play when running in space away from your opponent to receive a pass.
Flexibility is very important for all athletes and it not only improves your performance but it also prevents you from injury and prepares you for training. You can stretch to either maintain or improve your flexibility. If you don't stretch, your muscles can lose their flexibility and they won't be as ready to handle your training. This may result in injury.
Speed
The definition of speed is the maximum rate at which a person is able to move his/her body over a specific distance. It is the speed of co-ordinated joint actions and whole body movements. It is measured in metre per second. Speed is an important factor in all explosive sports and activities that require sudden changes in pace. How fast you are depends on the percentage of fast glycolytic fibres in particular muscle groups as these fibres receive stimuli quicker and release energy anaerobically. Increased speed does not always result in an improved performance as moving too quickly could cause you to make mistakes.
Speed is an important component of fitness for a netballer as it is needed when a player performs a sprint dodge. The faster you are the greater the chance of you getting free from your opponent so that you are free to receive a pass. Also if possession of the ball is lost, speed is needed to run back and mark your opponent. As a centre I use my speed at the majority of time, in order to get in front of my opponent to be in a safe position to receive a pass. Fast arm speed results in passes being thrown over a longer distance and also the faster the passes, the faster the pace of the game. Fast arm speed can also have a negative result as if a netballer has a very fast arm, they could throw the ball too quickly and therefore resulting in the ball being thrown too far out of the reach of their team member or ‘over a third’; this could mean that possession is lost.
Speed is influenced by the athlete's , special , strength and .
Flexibility and a correct will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that:
- Flexibility is developed and maintained all year round
- Strength and speed are developed in parallel
- Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels
- Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used
It is important to remember that the improvement of running speed is a complex process which is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly, but the brain and nervous systems also have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not loose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.
Muscle fibres determine speed of contraction of a muscle. In many situations within a game of netball it would be an advantage to have a large proportion of fast glycolytic fibres as they have a very quick contraction time and can exert a large amount of force. Therefore, a large proportion of these fibres in the legs muscles (gastrocnemius, biceps femoris, semitendinosus, Semimembranosus, vastus lateralis, rectus femoris, vastus medialis and vastus intermedius) at the centre pass would be useful for players who can receive a pass (GD, WD, GA, WA). There muscle fibres can contract very quickly and so they use sprint dodge to get free to receive a pass. Also having a large proportion of these fast glycolytic fibres in the arm muscles (triceps brachii and biceps brachii) will be in advantage when throwing the ball at a far distance as the fibres contract quickly and can exert a large amount of force. This will result in the ball being thrown quickly and powerfully.
Stamina
Stamina is continuing to exert maximum effort over time. It is the ability of the muscles to contract and relax repeatedly over a prolonged period of time, without becoming tired. Cardiovascular endurance is the ability of the cardiovascular system to transport oxygen to muscles during sustained exercise. Muscular endurance is needed in the leg muscles in order to carry on running throughout the game (gastrocnemius, biceps femoris, semitendinosus, Semimembranosus, vastus lateralis, rectus femoris, vastus medialis and vastus intermedius). For example, when running to receive a pass, or when marking your opponent. (Gastrocnemius, biceps femoris, semitendinosus, Semimembranosus, vastus lateralis, rectus femoris, vastus medialis and vastus intermedius) Also muscular endurance is needed in the arm muscles (triceps brachii and biceps brachii) to be able to pass the ball continuously throughout the game.
The objective of endurance training is to develop the energy production system(s) to meet the demands of the event. The types of endurance are Aerobic endurance, anaerobic endurance, Speed endurance and Strength endurance. A sound basis of aerobic endurance is fundamental for all events.
Stamina is needed when playing netball, to enable you to be able to exert the ball many times over and so our muscles can withstand fatigue. Attacking in netball involves many skills such as the drive, dodge, fake, sprinting, roll, jump and elevating. Players have to consistently use these skills to be able to get free from their opponents. This therefore shows that stamina is needed for netball players to perform these attacking skills continuously throughout the attacking game. For example jumping and elevating requires the leg muscles (gastrocnemius, biceps femoris, semitendinosus, Semimembranosus, vastus lateralis, rectus femoris, vastus medialis and vastus intermedius) to contract and relax repeatedly. It is also essential so that we are able to keep up with our opponents as our muscles may have to work for prolonged periods of time. Muscular endurance in the lower back and the abdominal muscles is also important when playing netball as players have to repeatedly bend down to gather low passes or rolling balls. As I play the position of centre, a high level of stamina is vital as the centre is the player who links the defence to the attack. The centre is designated to a large area on the court so a lot of movement is required. Netball consists of the players continuously passing the ball, so endurance in the biceps brachii and triceps trachii is essential which enables players to pass the ball accurately with speed and power throughout the game. A good level of stamina will ensure that fatigue will not affect your performance. Lack of stamina is highlighted in the last quarter of many matches in which a player complains of “jelly legs.” This is usually accompanied by decreased performance in skills requiring muscular strength or power.
