Netball for Single Parents: Your Return-to-Court Plan

Lots of the mums I coach played netball at school. Some played into their twenties, then life happened: work, kids, a break-up, and suddenly it is fifteen years since they last wore a bib. Then a friend mentions a returners’ session and that old buzz comes back. This guide to netball for single parents is for you if you want to get back on court as a solo mum, without getting injured in the first month and without needing a babysitter every night of the week.

Why netball is worth going back to

• It is a team. When you parent alone, having a group of women who expect you on a Wednesday night is powerful. You turn up for them even on the days you would not turn up for yourself.
• It is proper exercise. Sprints, jumps, sharp stops and constant movement. A match easily counts towards the NHS target of 150 minutes of moderate activity a week.
• It is designed for returners. England Netball runs a programme called Back to Netball for women who have not played for years, and many clubs and leisure centres offer relaxed, mixed-ability sessions. There is also Walking Netball if you want a gentler start.
• Kids can come along. Plenty of clubs are used to children sitting at the side with a tablet, and some run junior sessions on the same night.

The honest bit: netball is hard on knees and ankles

Netball has a very specific movement pattern. You sprint, then have to stop dead on landing because of the footwork rule. You jump for rebounds and interceptions and land on one leg. You pivot. All of that puts a lot of load through knees and ankles, and that is where most netball injuries happen, especially ankle sprains and knee problems.

The good news is that a bit of preparation goes a long way. Returners who do 4 to 6 weeks of strength and landing practice before their first match tend to get far fewer niggles than those who go straight into a game. If you already have knee pain, read the NHS advice on knee pain and check with a GP or physio before you start. If you have had a baby recently, you need your postnatal check first, usually around 6 to 8 weeks after the birth (see the NHS page on your 6-week postnatal check), and the jumping and sprinting of netball usually needs a longer, gradual build-up after that.

Netball for single parents: a 6-week pre-season plan

This plan needs no gym and fits after bedtime in a living room or a small garden. Do it 2 or 3 times a week, on non-consecutive days.

Weeks 1 and 2: build the base

• Squats: 3 sets of 10, slow on the way down.
• Reverse lunges: 3 sets of 8 each leg.
• Calf raises on a step: 3 sets of 15, then 1 set of 10 each leg alone.
• Single-leg balance: 3 x 30 seconds each leg, eyes open. Brush your teeth on one leg every night as well.
• Glute bridges: 3 sets of 12.
• Brisk walk or easy jog: 20 minutes on 2 other days.

Weeks 3 and 4: learn to land

• Snap-downs: rise onto your toes with arms up, then drop quickly into a quarter squat and freeze. 3 sets of 6. This is the “stop dead” skill netball needs.
• Small two-footed hops, stick the landing: 3 sets of 5. Land quietly, knees in line with toes, hold for 2 seconds.
• Single-leg balance with arm reaches: 3 x 30 seconds each leg, reaching for an imaginary ball.
• Lateral lunges: 3 sets of 8 each side.
• Interval walk or jog: 1 minute fast, 1 minute easy, 8 rounds.

Weeks 5 and 6: move like a netballer

• Hop to single-leg landing: two feet to one foot, hold 2 seconds. 3 sets of 5 each leg.
• Sprint and stop: 5 quick steps forwards, stop on the “land” with control, walk back. 8 reps.
• Pivot drill: land, then pivot a quarter turn on the ball of the landing foot. 3 sets of 6 each way.
• Chest passes against a wall: 3 x 30 seconds. Your kids can be the feeder.
• Interval jog: 30 seconds hard, 60 seconds easy, 10 rounds.

Key cue for every landing: soft knees, hips back, knees pointing over your second toe, not caving inwards. If a landing hurts, go back a week. If pain persists, stop and see a physio.

Your 8-minute pre-match warm-up

1. 2 minutes jogging around the court, adding side steps and backwards jogging.
2. 10 walking lunges and 10 lateral lunges.
3. 10 calf raises on each leg.
4. 5 snap-downs and 5 sticky hops.
5. Passing in pairs while moving, building up speed.
6. 3 short sprints with a controlled stop.

The NHS has more on how to warm up before exercising if you want the basics.

Making it work as a solo mum

Training night and match day are the hard bits when you have no one at home to help. Things that work for the mums I know:

• Pick a club or league where kids are welcome at the side, and ask before you join. Many teams are full of mums in the same position.
• Use the nights your children are with their dad or family for training, and bring them along to matches.
• Team up with another parent in the squad for lifts and childcare swaps.
• Start with one session a week. You can add more once the routine is settled.

If netball feels like too big a jump right now, my single parent fitness guide has gentler ways to get moving, and my post on knee-friendly workouts is useful if your knees grumble.

Where a bootcamp class fits

Netball needs strong legs, a solid core and good landing mechanics. That is the bread and butter of my SYP Built To Last functional strength class, and the small group size means I can watch your landings and correct them. Plenty of the women in my classes use them as their “off-court” training.

FAQs

Am I too old to go back to netball?

No. Returners’ sessions and leagues are full of women in their thirties, forties and fifties. Walking Netball is another option if running is not right for you yet.

How fit do I need to be before my first session?

Fit enough to jog for 10 minutes and do bodyweight squats and lunges comfortably. A few weeks of the plan above will get most people there.

Should I wear an ankle brace or support?

Good netball or court trainers are the first priority. If you have had ankle sprains before, a physio can tell you whether a brace or taping is worth it for you.

Can I play netball after having a baby?

Yes, but not straight away. Wait until after your postnatal check with your GP, build up strength and pelvic floor control first, and return gradually. If you notice leaking or heaviness, see your GP or a women’s health physio.

Book your first class

Want to get court-ready with other mums? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, maximum 10 people, £15 a class, and every move has an easier and a harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer 1-1 support, take a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.