Improved Performance in Youth Netballers Using Two Different Length Netball Specific Warm-Ups

Purpose Neuromuscular warm-up has been shown to reduce injury risk and improve performance; however, barriers to implementation are common. To improve uptake by coaches Netball New Zealand developed two warm-ups of differing complexity and duration. This multi-site trial investigated the association between two netball specific warm-ups and improvements in performance outcome in youth netball players. Methods Twelve teams from six schools performed either the NetballSmart Dynamic Warm-up (NSDW, n = 37); or Power warm-up (PWU, n = 40), three times a week for 12 weeks. Performance was measured using 505 change-of-direction (COD), isometric mid-thigh pull (IMTP), Y-balance, vertical jump (VJ) and horizontal jump (HJ) tests. Paired t-tests assessed mean differences pre and post the interventions. Generalised linear mixed effects models evaluated effects between the NSDW and PWU groups. Results There was no significant difference between the NSDW or PWU for any of the outcomes (all p > 0.05). Significant improvements were found in Y-balance (NSDW: Right (R) = 6.4 cm, Left (L) = 7.5 cm, p = 0.001; PWU: R = 4.2 cm, p = 0.004, L = 4.2, p = 0.006) and IMTP (NSDW: 162N; p = 0.001 PWU: 151N, p = 0.001) for both warm-up groups, and the NSDW also enhanced 505 performance (-0.07 s, p = 0.024). VJ and HJ failed to improve for either warm-up. Conclusion Based on performance outcomes coaches should be free to choose the warm-up they feel best fits their team environment, reducing barriers to implementation. Additionally, they may benefit from adding further COD, horizontal and vertical jumping movements to either their warm-up or skills training sessions.