5 ways to improve stamina for netball

When we talk about stamina, we don't mean being able to run a marathon - though if you can, kudos to you! We're focusing on both mental and physical fitness that lets you power through from the beginning of your netball training sessions to the heat of your competitive matches. 

5 ways to improve stamina for netball

We aim for you to do this without injuries, without feeling overly fatigued, and with enough energy to push yourself even further. Here are five strategies to help you achieve this:

1. Eat and Drink Right

Think of food as the fuel that keeps your body going. What you eat directly impacts your performance and helps your muscles keep working hard all season long.

Carbohydrates: These are your main source of energy. Opt for whole grains like brown rice, quinoa, and wholegrain bread. Stay away from sugary cereals.

Proteins: Crucial for muscle growth and repair. Good sources include lean meats like beef and chicken, fish such as salmon, eggs, legumes, and nuts.

Fruits and Vegetables: Packed with antioxidants, vitamins, and minerals.

Healthy Fats: Found in oily fish, nuts, and seeds, these help with nutrient absorption.

Eating a balanced diet helps prevent iron deficiency, which can zap your energy. Staying hydrated is equally important as it helps in nutrient delivery and all bodily processes. Always keep a water bottle nearby, even on your days off.

2. Gradual Conditioning

You can't just leap off your couch and dive straight into a high-intensity netball game without risking injury. Conditioning your body should be a step-by-step process, with increasing intensity as you get fitter.

Netball-Specific Drills: Focus on exercises that improve skills like jumping, shooting, catching, passing, and agility.

Practice Rules: Make the three-second rule and no stepping rule second nature by regular practice.

3. Mix Up Your Training (Cross-Training)

Vary your workouts to improve overall fitness and prevent boredom.

Strength Training: Use weights or your body weight (think push-ups, chin-ups, squat jumps) to build strength, core stability, and power.

Aerobic Fitness: Activities like running or swimming improve cardiovascular endurance.

Speed and Endurance: Sprints and high-intensity exercises help you adapt to the stop-start nature of netball and keep up with the fast pace of the game.

Consider joining a gym or setting up a home gym for added motivation.

4. Avoid Overtraining

While it's great to push your limits, overtraining can exhaust both your mind and body. Schedule one or two rest days each week, especially the day before a game.

Balance Training and Recovery: This balance allows your body to repair and come back stronger.

Low-Intensity Activities: Include light activities like cycling, jogging, swimming, Pilates, or yoga to keep your body moving without overloading it.

5. Prioritize Sleep

Here's one you'll love: sleep is crucial for peak athletic performance. It helps improve reaction times, accuracy, muscle recovery, and mood.

Avoid Fatigue: Lack of sleep can increase injury risk due to decreased concentration.

Pre-Sleep Routine: Avoid screens an hour or two before bed to prevent overstimulation. Instead, relax with a good book.

Following these five strategies will help you build and maintain the stamina you need to excel throughout the netball season.