The program is a complete warm up for an elite netballers (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.

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

Make sure all players are familiar and proficient in the key principles before introducing the warm up.

Download our manuals for more information:

Elite Manual

Elite Guide

Strength Perform 1 from each target muscle




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

Predicted Change of Direction

Reactive Change of Direction

Deceleration Technique

Netball Plane