Brain-boosting

Netball is played on a court measuring 30.5m x 15.25m and the pace is fast - you have just three seconds to pass the ball after receiving it, so sharp reflexes and excellent spatial awareness are essential. 5 stars

Hockey is played on a pitch 91.4m x 55m. Controlling a smaller ball (that can travel up to 100mph) with a stick adds an extra mental challenge, but you're likely to have the ball less often than in netball. 4 stars

Fitness

Develops a high level of aerobic fitness. The smaller court and three-second rule mean shorter bursts of activity. A game lasts 60 minutes and a 65kg person would burn around 450 calories an hour. 4 stars

The larger playing area means longer runs - a midfielder can run up to five miles in a game. A game lasts 70 minutes and a 65kg person would burn around 500 calories an hour. 5 stars

Lower-body benefits

Involves a high frequency of vertical jumping, as well as short, fast runs and rapid changes in direction, all of which develop powerful leg muscles. 5 stars

Great for developing strong, toned thighs and buttocks from the volume of both steady running and explosive sprints, and directional changes when dribbling the ball. 4 stars

Upper-body benefits

Gripping, catching and passing a netball will tone and strengthen your arms, especially chest passes, which require greater force. 4 stars

Develops good strength in the upper body, especially the arms and shoulders, from dribbling and passing. The stronger your upper body, the harder and farther you can pass or shoot. 4 stars

Injury risk

Sprains in ankles from sudden stops and pivots (you're not allowed to run with the ball) and finger injuries are the most common. 4 stars

The most common injuries that require hospital treatment are ankle sprains, hand fractures and head/face injuries from being struck by ball or stick. 3 stars