With some of the biggest tournaments like AIMS and UNISS on the horizon, it’s time to think beyond game plans and focus on what keeps teams healthy, connected, and performing at their best. Tournaments are a big physical and emotional load, so preparation is key.
Here are Netball Smart-approved tips to help your team stay strong, safe, and ready to shine—before, during, and after tournament week.
Warm-Up: Build the Habit
A quality warm-up isn’t just important; it can reduce injury risk by up to 60% when done properly. Make warm-ups a non-negotiable part of your routine. Use the Netball Smart Dynamic Warm-Up for a structured approach that activates muscles, improves coordination, and gets players mentally focused.
Fuel to Play (and recover)
Players need the right fuel to maintain energy levels across multiple games.
- Eat three nutritious meals a day
- Include healthy snacks 30 minutes before and after games
- Prioritise protein after games to support muscle recovery — think yoghurt, eggs, nuts, or lean meat
- Don’t forget hydration! Encourage regular water intake throughout the day.
Sleep is Your Superpower
Sleep is crucial for both recovery and performance.
- Aim for 8–10 hours of sleep per night
- Set team-wide expectations around winding down
- Encourage players to avoid screens at least an hour before bed
- Coaches: consider rooming arrangements that support good sleep habits
Rest is where the body and mind recover — don’t let tiredness become your team’s weak spot.
Mental Resilience Matters
Tournaments can be emotionally intense. Equip players with simple tools to manage stress and stay focused:
- Take five deep breaths before stepping on court
- Use positive self-talk to build confidence
- Create a team routine around check-ins and debriefs to keep communication open
- Emphasise enjoyment and growth over results
A strong mind keeps a strong game going.
Load Management
Too much play with too little rest = risk of injury.
- Spread court time across your squad when possible
- Use games strategically to give all players opportunities to contribute
- Recognise signs of fatigue — especially in key positions
- Encourage honest conversations about how players are feeling physically
Confidence grows when players feel supported and trusted.
Have Fun, Build Culture
Culture is your secret weapon. The best tournament memories come from team laughs, shared meals, and moments off court.
- Celebrate small wins
- Include all players — on and off the court
- Create space for team bonding with non-netball activities
- Encourage sideline positivity — whānau and supporters have a big role to play too!
When players feel good, they play great.
Final Word
Tournaments are more than a test of skill — they’re a chance to build memories, grow confidence, and strengthen connections. Use these tips to support your players’ wellbeing and performance throughout the week.
Train smart. Play smart. Be tournament ready.
For more tips, visit netballsmart.co.nz
