The KNEE Program is an on court warm up program designed to enhance movement efficiency and prevent injury before training and matches.

The KNEE Program targets three specific groups of players – 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.

Key Principles

It targets safe take off and landing technique with specific attention to the overhead arm position required of netballers. It also conditions the athlete for efficient deceleration and change of direction equipping players with the skills needed to cope with the specific multi-directional demands of netball.

The success of the program is dependent on buy in from both coach and athlete. As a coach this resource will help you to identify and amend risky movement patterns. As a player it provides a visual reminder of ideal movement. It allows athletes who are participating in multiple teams to be consistently performing the one program.

How to Use

The KNEE Program includes a Warm Up, Strength, Balance/Landing, and Agility Sections.

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 also it must be done with correct technique to ensure risky movements are eliminated rather than reinforced.