Elite

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

Warm Up / Footwork Perform all

Partner Circling Jog

Instructions

‘A’ Skip

Instructions

High Knees

Instructions

Butt Flicks

Instructions

Calf Bounces

Instructions

Side Skip & Squat

Instructions

Lateral High Knees

Instructions

Forward and Backward Lateral Shuffle

Instructions

Forward and Backward Lateral Bound

Instructions

Walking Lunge & Rotation

Instructions

Walking Hamstring & Gluteals

Instructions

Strength Perform 1 from each target muscle

Quadriceps

Reverse Lunge & Drive

Instructions

Lunge & Push

Instructions

Gluteals/Hamstrings

Arabesque

Instructions

Gluteals & Hamstrings – Nordic Lowers

Instructions

Core

Hand & Foot Tap

Instructions

Balance/Landing Perform 4 exercises in total

Jump and Land Technique

Double Leg & Single Leg

Instructions

Double Leg Activities

Speed Crosses

Instructions

Rotation 180

Instructions

Single Leg Activities

Diagonal +/- Ball

Instructions

Land & Push

Instructions

Land and Push + Ball

Instructions

Repeated Effort

Repeated Speed Crosses

Instructions

Tuck Jumps

Instructions

Agility Perform 4 exercises in total

Predicted Change of Direction

Zig Zag Bound

Instructions

Defensive Shuffle

Instructions

Reactive Change of Direction

Reverse Sidestep

Instructions

Reverse Sidestep

Instructions

Rotation Surprises

Instructions

Deceleration Technique

Straight Line

Instructions

Change of Direction

Instructions

Netball Plane

Y Drill Dodge & Decelerate

Instructions

Y Drill Dodge & Change of Direction

Instructions

Y Drill & Pivot

Instructions

Y Drill & Pivot – Team + Ball

Instructions

Defender

One on One

Instructions