Knees and ankles are the most commonly injured body parts of netballers and most of these injuries occur when landing. The Knee Program is designed to prevent these injuries from occurring and can be used by players, coaches and support staff.
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The KNEE Program is an on court warm up program designed to enhance movement efficiency and prevent injury.
The program targets three specific player groups – junior, recreational and elite level athletes, with different exercises tailored to match the predicted capabilities of each group.
The KNEE Program has been designed to educate athletes, coaches and support staff.
JUNIOR
The Junior KNEE Program is designed specifically for the developing athlete, aged from 11 – 14 years. It targets basic physical competency and movement skills with particular focus on good techniques for take-off and landing. Without this physical foundation players can carry movement technique faults throughout their netball career, exposing them to higher injury risk and reduced performance capacity.
Recreational
The Recreational Knee Program is designed to build fundamental movement patterns specific to netball with progression provided for the more experienced participants. The key elements to focus on are correct take-off and landing technique, deceleration technique and change of direction technique. For specificity ball use is included in several activities to align skill development with correct movement technique.
Elite
The Elite KNEE Program is a complete warm up for elite netballer (state and national representatives).
There are four main components of the program with a large variety of exercises included in each section.
Players don’t need to perform every exercise each time. Multiple choices are given to provide variety, prevent boredom and enhance skill acquisition.
Resources
We’ve created a range of resources to support the KNEE program that you can download and print.