The 5 Most Complex Netball Rules Explained

Post by Netball Squad

When you first start playing netball the rules can seem really complicated. They’ll be second nature before long, but we’re giving you a head start by breaking down 5 of the most complicated netball rules to help you better understand and enjoy the sport.

Rule 1: Short pass

It’s always so frustrating to get called for a short pass. You basically have to have enough room to fit a defender between you and your teammate every time you pass the ball – I guess the logic is that otherwise you’d be able to just line up and hand the ball to each other down the court. Another thing to watch out for is catching the ball at the same time as one of your teammates – it can count as a pass.

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Look – two whole defenders can fit in the space between this pass!

How to avoid getting called: Make sure that you pass the ball with plenty of space between you and your teammate.

Rule 2: Delaying play

Ever wonder why everyone runs back to their centre pass positions after a goal has been scored? If you’re not back behind the line before the centre steps into the circle, you’re delaying play. The centre can’t wait for you either – if they don’t jog straight to the circle, they’ll get called for delaying play.

How to avoid getting called: Run straight back to your starting position as soon as a goal is scored.

Rule 3: Footwork

In school you learn that you can’t move with the ball, but that isn’t really the case. The rule actually is that you can’t put your landing foot back down. This means that you can do a kind of triple-jump move where you jump to catch the ball, then take two steps and pass on the run.

Check out this demo from England WD Serena Guthrie – totally within the rules:

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How to avoid getting called: Remember which one your landing foot is when you catch the ball (if you landed on both feet at the same time, you get to choose!).

Rule 4: Obstruction

There are lots of ways you can get called for obstruction, but the one that can be most confusing is the ‘natural body position’ rule. The aim is trying to stop you restricting someone else’s movement with your arms. In practice it means that when you’re marking close to your player your arms have to be close-ish to your sides.

How to avoid getting called: Focus on defending without lifting your arms up to the side.

Rule 5: Replayed ball

Everyone knows you can’t bounce the ball in netball like you do in basketball, but you might have seen people do something similar and wondered why the umpire didn’t pull them up. The general rule is that you can’t pick up the ball again after you’ve been in control of it – so if you tap it and then pick it back up that’s fine, but if you grab it with both hands, drop it and pick it back up then that’s replayed.

Thompson probably would have been allowed to pick this back up if she hadn’t gone offside.

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How to avoid getting called: If you drop the ball after properly catching it, leave it for a teammate to pick up.

HIIT Workouts: 3 Common Mistakes That Prevent Results

Superior to many other exercise strategies, High-Intensity Interval Training (HIIT) has led to successful fat-burning  and improved fitness for tons of exercisers. It is far more efficient than many other programs and can require 10 minutes or less to be effective.

Unfortunately, not everyone has been successful using HIIT. Maybe you have been disappointed with your own results, or lack thereof?

Discouraging, right?

Don’t give up on HIIT just yet.

There are three likely reasons why HIIT is not meeting your expectations, and rest assured, there are several effortless adjustments you can make to get back on track.

First, let’s get an understanding of what HIIT is.

Understanding HIIT and Why It Can Be So Effective


HIIT is an exercise strategy that utilizes alternating intervals of intense physical activity and rest.

Instead of moderate exercise being performed for a lengthy period of time, HIIT’s purpose is to provide an intense workout in a short time period. Providing briefer workouts, coupled with superior results, is why HIIT has seen widespread growth in recent years.

The intense exercise intervals and subsequent rest periods that make up a HIIT workout spike and drop your heart rate respectively. This pattern creates an inefficient use of energy in your muscles and cardiovascular system.

Inefficient? Is that a good thing?

Yes, in this case it’s the inefficiency that you want. Imagine you are trying to lose 10 pounds of unwanted fat. Jogging on a treadmill at a steady pace for a prolonged period of time will help you burn a few calories, but this steady-state exercise also allows your body to become very efficient. Your body gets comfortable jogging at the same pace and you therefore use less energy (i.e. calories) to perform this work. 

Note: HIIT or steady state cardio won’t do anything unless your diet is on track. You need to consume high quality gym meals and monitor your overall caloric intake.

In contrast, a HIIT workout, with it’s varying levels of intensity, prevents that “comfort level” from setting in. Your body is always adjusting, therefore energy usage (a.k.a. calorie-burning) remains high, and those 10 pounds will melt away much more quickly.

In fact, research has shown time and time again that HIIT is your answer if you hate running or cycling, but still want to drop a few pounds.

Not only is this true during the HIIT exercise, but also after you’ve finished working out. After an intense HIIT workout, your body greatly lacks oxygen. Some studies have shown that the body will continue to work at balancing this oxygen deficit for up to 40 hours post-workout. This is know as Exercise Post Oxygen Consumption (EPOC) and it leads to a ton more calories being burned than you’d ever experience doing regular cardio.

Despite all the great reviews, some people who use HIIT still aren’t reaping the rewards. If you fall into this camp, below are three mistakes you may be committing during your HIIT workouts.


Mistake No. 1: Prolonged HIIT Workouts
Sports Marathon - 1600 - 440

It is imperative that your HIIT workouts are short. The best HIIT routines should last 10-20 minutes. If you go beyond 20 minutes, it is impossible for your body to recover from the high-intensity nature of HIIT and you may be damaging your body instead of helping it.

The solution is to ensure your intense intervals are exactly that, intense. The Journal of Physiology has stated that ten 1-minute sprints are equivalent to moderately-paced cardio that lasts for several hours. This is just one simple HIIT protocol that demonstrates the effectiveness of keeping the timer on your workouts set short.


Mistake No. 2: Too Frequent HIIT Training

high intensity training

After HIIT, your body is in dire need of rest and recovery time. The high-intensity level of HIIT workouts (think back to those ten 1-minute sprints) breaks down your muscles much more so than a traditional workout, and can cause inflammation around your muscles and in your joints.

This isn’t necessarily bad, but it can be if you keep pushing through HIIT workouts without proper recovery time build in between. Too much HIIT leads to increased cortisol release (which triggers fat storage!), and potential for injury.

Performing HIIT minimally is your best solution. For beginners, consider doing only one HIIT routine during the week. Eventually, after building your endurance, you can perform the recommend maximum of 2-3 HIIT exercises a week.


Mistake No. 3: Fake HIIT Intensity


This principle is vital: You cannot be participating in HIIT, and will not experience its advantages, if you do not give the workout your full, 100% effort. Anything less is what I call “fake HIIT” exercise.

Think about everything we’ve discussed so far. The power of a HIIT workout is predicated on your commitment to give it your all for a very short period of time. Slacking off, even just a little, during the work intervals of a HIIT routine will leave you with just a short workout.

Back to our ten 1-minute sprints example: Jogging ten times for 1 minute each is NOT the same as sprinting for those intervals. It’s not even close.

Yet many people are accustomed to what a moderate-intensity workout feels like, so that’s what they bring into their HIIT workouts. Sorry, but this strategy will not work.

If an all-out effort seems too daunting, start with just 1 or 2 such intervals. Your body can push extremely hard for just a minute or two. Test it out and see how you feel. Then, add one more interval to your next HIIT workout. Then add another. Soon you’ll be able to complete 10-20 minutes at a very intense level.


Author Bio:

Dave Smith is a fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He works with clients from around the world using the Total Coaching training platform, helping each client institute the right habits that will lead to meaningful results. You can catch Dave’s weekly Q&A fitness podcast or learn about all things health-related on his blog at

Training video: ultimate drill

Regularly repeating this netball fitness drill will not only improve your hand-eye coordination, but improve your core fitness.

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Netball Training Video: Basic Shot Technique
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Overhead Defence Drill
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We run netball league in venues multiple cities across the UK. Select a city below to find out more:

North EastPlay Netball In Leeds | Play Netball In Sheffield
North WestNetball In Liverpool | Netball In Manchester
ScotlandNetball In Edinburgh | Netball In Glasgow
SouthPlay Netball In Oxford | Play Netball In Portsmouth | Play Netball In Reading | Play Netball In Southampton
South EastPlay Netball In Brighton
South WestPlay Netball In Bath | Play Netball In Bristol
WalesPlay Netball In Cardiff

Training videos: Passing & catching drills

Passing & catching are two skills that every netball player should always practice and develop. Here are a series of netball passing and catching drills that will help develop your abilities in this area of the game.

Bounce Pass

Shoulder Pass

Chest Pass

Gentle Hands Passing

Want to know more about the netball positions? Find the perfect netball position for you

Netball Training Video: Basic Shot Technique
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We run netball league in venues multiple cities across the UK. Select a city below to find out more:

North EastPlay Netball In Leeds | Play Netball In Sheffield
North WestNetball In Liverpool | Netball In Manchester
ScotlandNetball In Edinburgh | Netball In Glasgow
SouthPlay Netball In Oxford | Play Netball In Portsmouth | Play Netball In Reading | Play Netball In Southampton
South EastPlay Netball In Brighton
South WestPlay Netball In Bath | Play Netball In Bristol
WalesPlay Netball In Cardiff

Training videos: leg warm-up drills

It’s important that your body is warmed up ahead of your netball matches to reduce the risk of injury. Here are a series of netball warm-up drills that will keep your legs limber and ready for the rigours of your game.

High Skips

Hip Mobility

Dynamic Stretch

Sumo Squats

Want to know more about the netball positions? Find the perfect netball position for you

Netball Traing Video: Basic Shot Technique
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Top 3 basketball trick shot videos on the web

You’ve probably seen a few basketball trick shots by now if you’ve been on the web for a few years, but none like these. Check out these crazy basketball shots in the videos and gifs below!

Long Range Libertowski

19 year old Kevin Libertowski from Ohio makes long range shooting even easier than Steph Curry does. Check out his unbelievable technique below:


Boris Johnson doesn’t have a great sporting pedigree. The Foreign Secretary accidentally headbutted an ex-professional footballer in the groin during a charity soccer matech and bundled over a schoolboy during a Rugby World Cup promotional tour training session in Japan. But his one sporting success came during the London promotional launch of the Euroleague Final Four tournament in 2013. Take a look below:

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Hi-Definition Dunking

Freestyle group Lords of Gravity perform some of the best trampoline-assisted dunks routines in the world. Check out their awesome 4k HD edit below:

If the above has inspired you to play basketball, check out our leagues in London.

Are you a UK super fan of basketball? Here are 5 things you may relate to

5 signs you’re obsessed with basketball

You watch all the big games in the middle of the night…every single week!

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Being a fan of professional basketball in the UK is harder than in the US. For one, thanks to the time difference, you have to watch the big games in the middle of the night. Sometimes your mates join you, but aren’t as passionate about the game as you are.

You send basketball emojis to your friends on Facebook Messenger…just to play that game

Basketball emoji game

Playing this is more entertaining than talking to your mates anyway

You’ve watched every GB game at the Copper Box

Copper Box

While most of your friends have never heard of the Copper Box, it’s become your home away from home.

When you go bowling you always head straight for the arcade section to play this

You’ve always dreamt of nailing a slam dunk in one of these.

You won’t hear anything negative said against Space Jam

Space Jam

Michael Jordan, R Kelly and Bugs Bunny made the ultimate movie…end of argument

Thinking about playing basketball with Go Mammoth? Here are 10 reasons why you should.

Find out more about our basketball league levels

Find a Go Mammoth basketball league in London

Go Mammoth Basketball Policies


Each team shall field no more than 5 players on the court at one time. There is no limit on squad size. If playing in a mixed sex league, your team must have a minimum of two females playing at all times.


Teams will have until 5 minutes past the designated start time to field a legal team.
Shorthanded teams may play a legal game with a minimum of 3 players.

For every minute a team is late past the designated start time, the opposing team will be awarded one basket (2 points).  This is providing a team has the required number of players on the court and ready to play.


Team substitutions are ‘rolling,’ meaning they can be made at any point in the game.

There is no limit on the amount of substitutions per team/per game.  The substituted player must be off the court before a new player comes on.


If a team has at least 3 rostered players, they are legally allowed to pick up ringers to make a team of 5, however they may not pick up any players to exceed a team of 5 (no substitutes). If your team is short you cannot pick up subs, unless it is agreed with the opposition and the refs BEFORE THE GAME BEGINS.

Ringers are not allowed at all in the Play Offs and Finals unless they have played 2 games for your team in the regular season, and have signed on your team waiver.


Play is divided into (2) 17 or 18 minute halves, or (4) 8 minute quarters (depending on time). There will be a running clock throughout the game. If a game is closer than 10 points, the clock will stop in the last 2 minutes of the game. If games have to be shortened (for injuries, incidents etc.) the time will not be added on and the result will stand.

Each team will be rewarded 1 time out per game.


Ties in the regular season will be decided by a 1 minute overtime period. If teams are still tied after the overtime period, the game will remain a tie.

Playoff ties will be decided by 1 minute overtime periods until a winning team is produced, up to 3 overtime periods. If after 3 overtime periods there is still no winner, a “golden basket” 1 minute overtime period will occur (next basket wins!)


When two or more teams have equal points after playing the same amount of games, table positions are calculated using head-to-head results between the teams rather than overall points difference for the league. For a more detailed breakdown see the below download link to the FIBA basketball rules document.


Play will abide by FIBA European rules and players should ask the referee for any clarifications.

Get the most up-to-date rules guide here


Personal and Team fouls will be recorded for all leagues. Players will “foul-out” after being awarded their fifth personal foul. All technical fouls will be recorded as personal fouls. If a player fouls out and the team has no replacements/subs, the team cannot just pick up a spare player from another team. The team have to play a man down (unless the opposing team agree).
A team will be awarded two free throws on the eighth team foul of each half and on any following fouls in the remainder of the half. If playing quarters, two free throws will be rewarded on the 5th team foul for the remainder of the quarter. All shooting fouls are 2 shot fouls unless the shooter is attempting a 3 point shot, where they will receive 3 shots.

Go Mammoth Basketball


Technical fouls are counted as personal fouls.  Any individual that is assessed two technical fouls will be sin-binned for 2 minutes.  Depending on the severity of the technical foul a player can be sin-binned for 2 minutes after being assessed 1 technical foul.

If a player is sin-binned then the team will play with 4 players during the period.

All technical fouls result in 2 free throws and ball possession.


Any and all dangerous jewellery worn by players must be removed before tip-off. The referees have final say on what constitutes dangerous, and have the power to remove any players from the game who do not comply with this rule.


Playoffs will follow the last week of the regular season and will be single elimination.

Seeding – Teams will be seeded based upon a points system.  Teams will be awarded 3 points for a win, 2 points for a tie, 1 point for a loss and 0 for a forfeit.

Ringers – Ringers can be used during normal season play in order to field a full team (5), but are NOT allowed during the playoffs/finals unless have played 2 games for your team in the regular season and have signed on your team’s waiver.

Playoff Games – Playoff games will follow the same format during regulation as the regular season.  If teams are tied at the end of time in a playoff game then 1 minute overtime periods will be played until a winner is decided (see above).

Check out our basketball league levels of play
10 reasons to Go Mammoth for basketball

Sign up to play basketball in London

10 reasons to Go Mammoth For Basketball

Whether you already have a Basketball team and you just want to join play a few matches, or you are on your own and want to join a Basketball London club, we have the league for you:

Biggest and the best

We have the largest number of basketball leagues in London – for good reason. Currently, Go Mammoth is the market leader in venue coverage, with our basketball leagues spanning the capital. Just check out our list of venues above to find a basketball league near you.

Professional officiating

We want to keep your basketball games as official as possible, while still creating an enjoyable atmosphere. At each of your basketball league games you’ll see two official basketball referees and one table official to ensure fair play.

Levels of play

Our basketball leagues range from super social to All-Star level . If you’ve just begun playing the sport, you may want to join one of our recreational basketball league. On the other hand, if you’ve been playing the game for years, you may want to join one of our intermediate basketball teams for a more competitive atmosphere. Once you’ve won an intermediate league a couple of times, your team will be eligible for the All-Star league.

Go Mammoth Basketball

Stay in touch with team members

You can contact your basketball team with our easy online team management software. Here you can check your fixtures and standings within seconds!

You’ll become much fitter! 

Basketball is great way to get out and exercise, regardless of your level of play. Because our basketball club is friendly, competitive and fun we think it is an excellent way to break up your daily gym routine!

Individuals welcome

If you can’t get a team together for one of our basketball leagues, we can place you on a team filled with other individual sign ups. All of our individual teams are welcoming and friendly!

Affordable leagues

Gym membership burning a hole in your wallet? Join one of our basketball leagues across London for an affordable and fun way to stay in shape.

Win prizes

If your basketball team wins any of our London leagues there are great prizes up for grabs.

Go Mammoth Basketball

Make new friends

Playing in one of our basketball leagues is a great way to meet new people around London. Our basketball teams strike a great balance between fun and competition.

Great social scene

Why not relax after your basketball league with a bunch of your mates? Our Mammoth sponsor bars offering great deals near to all of our basketball league locations


Which basketball league level is right for me?

Whether you’re stepping out onto the court for the first time or you’re a seasoned pro, this guide will help you decide what basketball league level is for you:


Perfect for those who have had a few years off, or are looking to try a new sport. It is ideal for helping you to get back into the game, or learning and improve your skills. At recreational level you get a good standard of competition in which to learn new skills and tactics from friends and opponents whilst still competing in a fully officiated environment.


Get your game face on and get in the zone! This level is for those players who ‘have played quite a bit in the past’ – think school, university, club play. Players tend to have solid knowledge of rules and tactics and as such expect to face some high quality competition. This is a great level for teams who thrive on the pure competition of sport and want to begin their journey towards becoming professional legends!

Go Mammoth Basketball


Invite only (i.e. GO Mammoth will invite your team to participate in this exclusive league if we think you have what it takes – usually this means your team would have won multiple leagues). Designed for the “best of the best” , the cream of the crop, the equivalent of the NBA for GO Mammoth. Takes place on the best basketball courts in the country! Does your team have what it takes to become Champions?