The Importance of Pre-Season Strengthening, Management, and Rehabilitation for Netball

As netball season approaches, it’s essential to prepare your body for the demands of the game. Pre-season training plays a crucial role in injury prevention, performance enhancement, and overall player longevity. At Feelfit Physiotherapy, our physiotherapist, Erin, specialises in netball-specific conditioning to help athletes stay strong, recover faster, and minimise injury risks.

Why Pre-Season Matters

Netball is a high-impact sport requiring rapid changes in direction, jumping, landing, and sprinting. Without proper preparation, players are at risk of common injuries such as ankle sprains, ACL tears, and overuse conditions like patellar tendinopathy. A structured pre-season program can:

• Improve strength and stability
• Enhance agility and endurance
• Reduce the likelihood of injuries
• Ensure faster recovery after matches

Strengthening for Netball Performance

A well-rounded strengthening program targets key muscle groups involved in netball, including the lower limbs, core, and upper body. Erin recommends incorporating:

• Lower limb strength: Squats, lunges, and calf raises to support powerful movements and reduce knee and ankle injuries.
• Core stability: Planks, dead bugs, and anti-rotation exercises to maintain balance and control.
• Upper body strength: Shoulder stability exercises such as banded external rotations and overhead pressing to improve passing strength and reduce shoulder strain.

Managing Load and Recovery

Avoiding burnout and overuse injuries is essential. Erin advises monitoring training load, ensuring adequate rest days, and prioritising recovery strategies such as:

• Proper warm-ups and cool-downs
• Mobility and flexibility exercises
• Hydration and nutrition to fuel performance
• Sleep optimisation to aid muscle repair

Rehabilitation and Injury Prevention

For players returning from injury, pre-season is the perfect time to address any lingering issues. Erin provides tailored rehabilitation plans, focusing on:

• Gradual strength and conditioning progression
• Sport-specific drills to ease back into training
• Hands-on physiotherapy techniques such as manual therapy and dry needling

Get Ready for the Season with Feelfit Physiotherapy

Whether you’re an elite player or just starting, pre-season preparation is key to a successful and injury-free netball season. Book an appointment with Erin at Feelfit Physiotherapy to develop a personalised strengthening, management, and rehabilitation plan tailored to your needs.

Stay strong, play smart, and enjoy the game!