Over-performing is where netball players over commit themselves during the netball season. This is more common in developing secondary school aged players who may be involved in multiple sports and or/be playing in several netball teams at various levels (ie - school, club, representative). Over-performing will lead to overtraining and the symptoms associated with this.

High volume of training/exercise + insufficient rest/recovery = overtraining

Common signs and symptoms of overtraining

• Decrease in training capacity/intensity
• Moody and irritable
• Declined physical performance
• Decreased or disturbed sleep patterns
• Loss of competitive edge or desire and enthusiasm
• Decreased or supressed appetite
• Increased injury rate, particularly stress injuries
• Constant aches and pains in muscles and joints
• Constant tiredness, lithargy or lack of energy, including headaches
• Significantly decreased or increased resting heart rate
• Inability to unwind and relax, often fidgety
• Lowered resistance/immunity to common illnesses; colds, sore throats

Managing overtraining

Coaches should be aware of the potential for overtraining and the signs and symptoms associated with it.

At the start of the season

The start of the season is a good time to identify which players may be at risk of overtraining due to their level of sporting commitment. Start to think about how you as a coach can assist the player to manage the amount of training they are doing. This will require taking into account other activities that they are involved in and speaking with the player, parents and other coaches to reach an amicable arrangement.

• Players should be having at least one to two rest days per week doing no exercise (often the day before game day)
• Players should not be performing two or three hard training days in a row as this will lead to fatigue, stress injuries and ultimately overtraining
• Ensure that hard training days are mixed up with moderate or easy days, such as a light jog/cycle, pool session, pilates or yoga

During the season

During the season, if you think that a player may be overtraining, take steps to address the situation. Review the amount of training they are undertaking making modifications if necessary. Possible options for reducing training load may include the player reducing the number of training days or selectively reducing intensity at training (ie, walking through moves/drills rather than doing the impact part of the session) or reducing the number of teams or sports they are participating in.

Regular massage can also be useful for those who undertake a lot of physical activity to assist with relieving muscle stiffness and post exercise soreness.

In some cases of overtraining where the symptoms are more severe, players should seek advice from their doctor. It may be appropriate for them to take some time off and rest from all sports.

Dietary requirements

A player's dietary requirements will be affected by the amount of training they are undertaking. Adequate nutrition and hydration is essential to provide energy for physical activity and assist with recovery - encourage players to maintain a well balanced diet. A doctor should be able to identify whether a player who is suffering from overtraining has any dietary issues that need to be addressed and provide them with guidance in this area (or refer them onto a nutritionist if necessary).

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