Getting Physical through Indoor Netball

Netball has many similarities with basketball, as it was patterned from early versions of women’s basketball. This is why netball was once known as women’s basketball. The sport arrived from England to America in the early 1900s and it was first played by women on grass.

Netball has been modified and tweaked so that it can be played indoors. Indoor netball is now one of the most popular mixed team sports in Australia. The game of indoor netball is fast and intense as it has no out-of-bounds and it is played in a smaller court than its outdoor version.

Basic Rules of Indoor Netball

Most of the rules of indoor netball are the same as its outdoor counterpart. The basic rules of indoor netball are:

Each team comprises seven players, each with a specific position and zone on the court in which they are permitted to move.

For mixed teams, only three males are allowed on each team.

Extra players can enter the game, but substitutions are allowed only between quarters.

Each match is played at 4 x 10 minute quarters.

Netball allows no contact between players. Defenders are required to stay three feet away from the ball-carrier.

Unlike outdoor netball, there is no out-of-bounds because the court is fully enclosed by netting.

Winning each quarter or skin gives teams bonus points on the ladder.

Fitness Benefits of Netball

Indoor netball can be both a competitive and a social sport. The sport is fun, allows you to stay fit, and it offers an opportunity to socialise with family, colleagues and friends after the game. There are many indoor sports facilities that offer court-for-hire for indoor netball. Because it is played indoors, you can play regardless of the weather outside.

Indoor netball does not allow contact between players. Nevertheless, the pace of the game is fast, which is good for your body. The following are some of the fitness benefits of indoor netball:

Playing regularly allows you to burn calories and lower body fat.

Players use arms a lot, allowing them to improve their upper body strength.

With precision passing and shooting necessary to win a game, the players’ hand-eye co-ordination becomes better.

Players strengthens their leg muscles when they run around the court.

It strengthens players’ cardiovascular systems, as the heart and lungs become more capable of delivering oxygen to the muscles.

Players are required to make swift changes of direction and speed, thus allowing them to become more flexible and nimble.