Play Safe, Play Smart, Play Confidently

Netball is all about fun, teamwork, and feeling empowered on court — but staying safe is just as important as scoring goals. Whether you’re getting back into the sport or brand new to it, here’s everything you need to know about looking after your body, playing with confidence, and knowing where to turn if something doesn’t feel quite right.

Playing While Pregnant

Being pregnant doesn’t automatically mean you have to hang up your trainers - but your comfort and wellbeing come first.

We recommend having a quick chat with your GP, midwife, or healthcare professional to help you decide what feels right for you.

If you do choose to keep playing:

• Please let your captain, umpire, or organiser know.

• This helps them support you and make sure you feel safe and included.

• Some players may feel unsure about playing against someone pregnant - not because they’re judging, but because they want to avoid accidental contact. A quick heads-up helps everyone feel at ease and it's also a really good idea to think about when you are going to stop so players around you (not just in your team) feel reassured they are not a risk to you or your baby - It all comes from a good place, we just want to make sure you're not at any risk.

And remember — there’s no pressure. You can step back whenever you’re ready. You know your body best!

Playing With a Previous Injury

Got an old ankle sprain, dodgy knee, or a shoulder that twinges every now and then? You’re not alone — and it doesn’t mean you have to miss out.

Just keep a few things in mind:

• Listen to your body. If it feels off, stop and reassess.

• Support is key — strapping, braces, or sleeves are all totally fine (and encouraged!).

• Let and umpire know before the game if you’re easing in or need to play at a slightly slower pace — we’re here to support, not push and may be able to advise if you should play or not.

If in doubt, a quick check-in with a physio or GP can give you peace of mind.

If You Get Injured During a Game

First of all — we hope you don’t! But if you do:

• Please let the umpire know straight away.

• They’ll note the injury down — not to tick a box, but to help us improve safety and spot patterns so we can update necessary risk assessments, make improvements and contact the venue if needed.

• We’ll always check in with you afterwards and offer support where possible.

  
  

Injury Prevention: Your On-Court Safety Checklist

Netball can be fast-paced — lots of stops, jumps, pivots, and quick turns — which is why it's so important to prep your body and protect it properly.

Here are our top 7 tips to help you stay strong and injury-free:

1. Warm Up Like You Mean It

Give yourself at least 5–10 minutes to get moving, the below are some short exercises you can do in a small space: Mobility & Joint Prep (2–3 minutes)

Controlled, netball-specific movements.

• Ankles – 10 circles each direction, each foot

• Knees – soft bend and straighten × 10

• Hips – hip circles × 5 each way

• Torso twists – arms out, rotate side to side × 10

• Shoulders – big arm circles forward & back × 10 each

• Wrists & fingers – circles and open/close hands (important for passing)

Dynamic Stretching (2–3 minutes)

All movements stay on the spot.

• Alternating lunges (short step forward, return) × 5 each leg

• Calf raises – rise up and lower slowly × 10

• Hamstring sweeps – extend one leg forward, sweep hands down × 5 each leg

• Chest opener – arms behind, squeeze shoulder blades × 10

• Overhead reach + side bend – 5 each side

Netball-Specific Activation (2 minutes)

Focus on skills and movement patterns.

• Defensive stance holds – knees bent, arms up/out (20 sec on / 10 sec rest × 2)

• Pivot practice – one foot grounded, rotate body (30 sec each foot)

• Jump & land prep – small jump, land softly with bent knees × 5

• Reaction claps – clap hands at different heights quickly for 20–30 sec

A proper warm-up gets your joints and muscles ready for action — especially those knees and ankles!

2. Wear the Right Trainers

What’s on your feet matters more than you think.

Netball demands sudden stops, fast changes of direction, and impact through the knees and ankles — so your trainers need to keep up.

We recommend:

• Asics Netburner or NetX lines

• Mizuno Wave Stealth or Phantom

Why?✔️ Designed for lateral (side-to-side) movement✔️ Excellent grip on indoor and outdoor courts✔️ Durable and stable under pressure

Avoid running shoes — they’re made for forward motion only, not quick stops or pivots. You can find more about trainers and kit in our Kit Guide

3. Build Strength & Balance

A strong lower body = a more stable landing and fewer injuries.

• Do simple squats, lunges, or balance holds (try brushing your teeth on one leg!).

• Just 5 minutes, a few times a week, can make a big difference.
  

4. Master Safe Landing

Most netball injuries happen during a bad landing — not during contact!

Land with:

• Knees slightly bent

• Feet shoulder-width apart

• A soft, controlled motion (no stiff legs or twists!)
  

5. Stay Hydrated & Check In With Yourself

Tired muscles = sloppy footwork = more chance of getting hurt.

• Drink water before, during, and after the game.

• Take breaks when you need them.

• If something feels "off", stop — don't push through pain.
  

6. Cool Down Properly

Take 5 minutes post-game to:

• Walk it out

• Stretch your thighs, calves, and shoulders

• Breathe and let your heart rate come down

This helps prevent next-day soreness and keeps you mobile.

7. Ease Back In Slowly

If you’ve had a break from sport (hello post-pandemic life or long holidays!), don’t jump straight into intense matches.

Start with:

• Social or beginner-level sessions

• Lower-intensity games

• Fewer minutes on court - build it up week by week

🧠 Mental Safety Matters Too

Feeling safe isn’t just about your body - it’s about your whole experience. If something doesn’t feel right, say something.

Safeguarding Concerns

If you ever feel unsafe, uncomfortable, or concerned about yourself or someone else, please speak up.

Reach out to our Safeguarding Lead any time: safeguarding@flytnetball.com

Whether it’s on court, off court, in messages, or anything that’s made you feel uneasy — you will be listened to and supported, with full confidentiality.

🪽 Final Reminder: Your Safety is Always the Priority

Netball should be fun, uplifting, and inclusive - not intimidating. Whether you’re back after a break, returning from injury, pregnant, or just learning the ropes, you deserve to feel safe, confident, and supported.

We’re here to help you on your journey - at your pace, on your terms. 💜