Introduction
At Singapore Netball Academy (SGNA), we understand the importance of balancing faith and fitness, especially during Ramadan. Many of our young Muslim players observe fasting while continuing their netball training, and we are committed to providing an environment that supports their physical well-being and religious commitments.
Through smart adjustments to training, proper hydration strategies, and scheduling considerations, we aim to help our athletes stay active and engaged in netball while observing their fast.
1. How Fasting Affects the Body & Performance
Fasting means going for long hours without food or water, which can impact energy levels, hydration, and endurance—key factors in a sport like netball. However, with the right approach, players can still perform at a high level while fasting.
Key Considerations for Fasting Athletes:
✔ Hydration – Drinking plenty of water during non-fasting hours is crucial.
✔ Balanced Nutrition – Suhoor and Iftar meals should include slow-releasing carbohydrates, protein, and healthy fats to sustain energy.
✔ Rest & Recovery – Getting enough sleep ensures better energy levels and muscle recovery.
2. Adjusting Training to Support Fasting Players
To ensure that our Muslim players can continue training safely during Ramadan, we modify our training approach where possible:
Training Adaptations:
After Iftar: If training is held after breaking fast, players can train at full intensity as they will be able to rehydrate and refuel immediately after.
Before Iftar: For sessions close to Iftar, we reduce high-intensity drills and focus more on skills, tactics, and light movement to conserve energy.
Frequent Breaks: If a session is held before Iftar, we encourage players to take breaks and listen to their bodies.
What We Encourage Our Players to Do:
Let the coach know they are fasting so we can adjust drills accordingly.
Stay positive and understand their limits—it’s okay to take breaks!
3. Game Days & Ramadan: What SGNA Recommends
If a match falls during fasting hours, careful preparation before and after the game can help maximize performance.
SGNA’s Game Day Tips for Fasting Players:
Suhoor Matters: A well-balanced pre-dawn meal with complex carbs (oats, whole grains), protein (eggs, yogurt), and healthy fats (nuts, avocado) sustains energy throughout the day.
Strategic Play: Conserve energy early in the game and push harder in key moments.
Break the Fast Smartly: If the match is close to Iftar, players can refuel quickly with dates, water, and a well-balanced meal post-game.
4. Supporting Our Players: SGNA’s Role During Ramadan
At SGNA, we believe in supporting every player—on and off the court. During Ramadan, we ensure that our training sessions and team culture embrace inclusivity, understanding, and respect for fasting players.
How We Support Our Muslim Players:
Flexible Training: We modify sessions where possible to match fasting schedules.
We will focus more on technique and game strategy rather than high-energy drills.
Encouraging a Supportive Environment: Coaches and teammates are aware and respectful of fasting commitments.
Communication with Parents: We welcome discussions on how we can further support individual needs during this period.
Final Thoughts: Commitment to Faith & Sport
At SGNA, we believe that faith and sport can go hand in hand with the right balance of preparation, nutrition, hydration, and training modifications. Fasting teaches discipline, resilience, and patience—all valuable skills in netball!
We encourage our players to embrace both their love for netball and their faith while listening to their bodies and making adjustments when needed.
🌙 Wishing all our Muslim players and families a blessed Ramadan! ✨
📩 If you have any concerns or specific requests regarding training during Ramadan, feel free to reach out to our team!
