THE NETTY SHOW

“I’d done a lot of netball-related media work in the UK over the years before coming out here. You do a lot of speeches relating to international matches, etc. I’m okay on it. Players at the Swifts can have individual media training, depending on what the needs are at that time. Some of the older players have done plenty of it. We just check with our media manager and she’ll give us a heads up on what’s expected of us.”

Sonia Mkloma Netball Portrait Sonia Mkloma Netball Portrait
Images: Getty Images

REFUELLING

“Immediately after training sessions it’s all about taking on fluids. Right now we’re into a drink called Sustagen – which rebuilds muscles – or any other protein milky drink. We aim to intake 150 per cent of our sweat loss, or at least two litres, trying to refuel back what fluids we’ve lost during a game. Everybody’s different. In the early phases of training we weigh ourselves before and after training to get an idea of how much we tend to lose during a session or in matchplay. In the change room there tends to be snacks ‒ fruits, sandwiches, bananas and lollies for quick sugar intake. Some people have ham, too, which is a good refueller. It’s all about getting these foods into us in the first hour or as soon as possible after a session.”

RECOVERY

“We have a stretch, which could last for 15 minutes, after training and games. Then we’re into an ice bath ‒ a lot of research has been done on ice recovery and cold-then-hot techniques. I think it’s been discovered that it’s different for each person and what each athlete needs. One person might stay in the ice bath for 20 minutes and feel great, another might do hot and cold – 30 seconds in ice and 30 seconds in a hot bath. It’s about muscle rebuilding and reducing further injury risk. Personally, it depends on how achy I feel as to how long I’ll spend in the ice bath. Sometimes I get in and the water’s just too cold, so I’ll just do 30 seconds in and 30 seconds out and still feel like I’m getting benefits out of it.”

WORLD OF NETBALL

“There’s very little difference between the training regimes and methods between here and back home in the UK. I’ve been lucky because my conditioner from England has come out here a couple of times and met with my Australian weight trainers. They’re good at sharing information. The basic principles are the same – you might be doing different exercises, but all aspects tend to point in the same directions.”

NEW TRICKS

“In the UK I tended to play Goal Defence for England. I’d have a different perspective on the game to what I have now. I’d be doing a lot more backward running. I’d be going back, going forward for intercepts, or backing up and jumping at different angles and stuff. Since being out here for the last two years in Sydney, I’ve been playing more Goal Keeper, which isn’t something I’d done for six years. It covers less ground but you’re expected to do more confined work on your Goal Shooters.

“Each session I’m always picking the coach’s and assistant coach’s brains on what I can do better. I’m always learning new things about what’s required from my body and what it’s actually capable of. Each week through this tournament I’ve been learning

that little bit more.”

‒ James Smith