The Program is designed as a complete warm up for recreational netballers (14 years and above). There are four main components of the program with a large variety of exercises included in each section. It is not intended that every exercise is performed each time, rather multiple choices are given to provide variety, prevent boredom and enhance skill acquisition.

The KNEE Program needs to be completed at least twice a week for maximum effectiveness and must be continued for the effects to be maintained. Not only must the program be continued, but it must be done with correct technique to ensure risky movements are eliminated rather than reinforced.

Recreational Manual

Recreational Guide

Strength Perform 1 from each target muscle





2x30 Seconds


Side Plank

30 Seconds L/R


Balance/Landing Perform 4 exercises in total

Jump and Land Technique

Double Leg Activities

Single Leg Activities

Repeated Effort

Agility Perform 4 exercises in total

Running Technique

Deceleration Technique

Change of Direction

Netball Plane