How to become a star netballer

May 2015

 Netball Victoria

Emily Mannix has recently leapt to stardom as the newest recruit for the Melbourne Vixens. Nutrition for elite athletes is vital to their success, and as a scholarship holder at the Victorian Institute of Sport, Mannix works closely with sports dietitians to find the right balance. Thanks to Lumo Energy, major partner of the Championships, Mannix can share her ten top health tips with up and coming netballers.

1.   Breakfast really is the most important meal of the day! It improves energy levels as well as memory and concentration – all important during sports.

Emily Mannix: “I set my alarm 10 minutes earlier than necessary to make sure I always have time for breakfast. I like having smoothies because it helps me get my daily dose of fruit and veg.”

2.   Refuelling is a key priority in recovery from a game or training session. Try to eat a carbohydrate rich snack within 30 minutes of finishing each exercise session.

Emily Mannix: “When I pack my bag for training, I always throw in an apple or muesli bar to help my body recover. It’s important to think ahead.”

3.   Drink plenty of water whenever possible pre, during and post exercise to stay hydrated.

Emily Mannix: “I always have a drink bottle filled with water nearby whether at training or just at home, staying hydrated helps me perform at my best. If water by itself is hard to swallow, try adding lemon, cucumber or mint leaves for a fresh taste.”

4.   A high-carbohydrate, low fat meal consumed 2-4 hours prior to a netball competition provides an extra energy boost that helps top up the muscle and liver fuel stores.

Emily Mannix: “I try to eat a bowl of muesli with honey before each game. When I was younger, I’d have a much lighter snack like a piece of toast because it’s hard to eat a lot on a nervous stomach.”

5.   Eating well doesn’t have to mean eating flavourless foods. It’s about balance. Eating regularly and eating a mix of foods will help you get the nutrients your body needs.

Emily Mannix: “I still enjoy the occasional treat – some of my favourites are cheesecake and chocolate. Even elite netballers eat sweets, you just have to make sure it’s in moderation.”

6.   A warm up prepares the body and mind for a netball game as well as helping to prevent injury to muscles.

Emily Mannix: “My favourite way to warm up is the four corners netball drill because it works on running as well as passing.”

7.   A cool-down helps the body clear lactic acid that builds up during any activity. Less lactic acid means less soreness and stiffness the next day!

Emily Mannix: “I usually do a 5-10 minute cool down after a game or training session which involves jogging or sometimes just walking

8.   Stretching moves the muscle groups through the full range of movement required in a netball game. This is important if you want to avoid injury.

Emily Mannix: “Stretching before and after you exercise improves flexibility and also helps prevent injury.”

9.   To stay fit, it’s important to exercise at home. Try a variety of different exercises to keep yourself motivated!

Emily Mannix: “It’s important to exercise both on and off the court – I go swimming and play tennis so that I don’t get bored.”

10. Always allow yourself to have a rest. If you push yourself too hard day after day you will get tired and sore and lose motivation very quickly.

Emily Mannix: “Everyone needs some time to relax. When I’m not training or playing a game of netball, I like to visit friends and family back home.”

The 2015 Netball Victoria Association Championships, now in its 16th year of competition, provides players from Victoria’s 225 netball Associations the opportunity to compete in what has become a crucial part of the Netball Victoria talent pathway, as well as assisting in the development of coaches, umpires and officials.

The Association Championships involves events across each of the six Netball Victoria Association Zones throughout metro and regional Victoria starting on Sunday 31 May. The championships culminate in finals held at the Waverley Netball Centre in Melbourne on Sunday 28 June.

In conjunction with the tournament, Lumo Energy is awarding $500 to every winning team in the 15/U Championship division, before they head to Melbourne for Finals Day. In addition, Lumo Energy is running a competition for participants to win $250 for themselves and $250 for their team simply by uploading a picture of their competition preparation on Facebook, Instagram or Twitter with the hashtag #LumoChamps.


For media enquiries, please contact:

Tom Hughes | Client Manager Dig&Fish | 03 9827 4466 | 0400 121 538 |



2015 Netball Victoria Association Championships Information





Central East

Sunday 31 May

Knox City Council Netball Association, Knox


Sunday 31 May

Warrnambool City Netball Association, Warrnambool


Sunday 31 May

Echuca Netball Association, Echuca

Central West

Sunday 14 June

Victorian Baptist Netball Association, Essendon


Sunday 14 June

Leongatha Netball Association, Leongatha

North East

Sunday 14 June

Albury Netball Association, Albury


Sunday 28 June

Waverly Netball Centre, Wheelers Hill