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

Full Court

Instructions

‘A’ Skip

½ Court

Instructions

High Knees

½ Court

Instructions

Butt Flicks

½ Court

Instructions

Calf Bounces

½ Court

Instructions

Side Skip & Squat

½ Court

Instructions

Lateral High Knees

½ Court

Instructions

Forward and Backward Lateral Shuffle

½ Court

Instructions

Forward and Backward Lateral Bound

½ Court

Instructions

Walking Lunge & Rotation

½ Court

Instructions

Walking Hamstring & Gluteals

½ Court

Instructions

Strength Perform 1 from each target muscle

Quadriceps

Reverse Lunge & Drive

2x12 Reps

Instructions

Lunge & Push

2x12 Reps

Instructions

Gluteals/Hamstrings

Arabesque

2x8 Reps L/R

Instructions

Gluteals & Hamstrings – Nordic Lowers

2x8 Reps

Instructions

Core

Hand & Foot Tap

2x12 Reps

Instructions

Balance/Landing Perform 4 exercises in total

Jump and Land Technique

Double Leg & Single Leg

x10 Reps

Instructions

Double Leg Activities

Speed Crosses

x2 Reps

Instructions

Rotation 180

x5 Reps L/R

Instructions

Single Leg Activities

Diagonal +/- Ball

x10 Reps

Instructions

Land & Push

x5 Reps L/R

Instructions

Land and Push + Ball

x5 Reps L/R

Instructions

Repeated Effort

Repeated Speed Crosses

x2 Reps L/R

Instructions

Tuck Jumps

2x5 Reps

Instructions

Agility Perform 4 exercises in total

Predicted Change of Direction

Zig Zag Bound

2x ½ Court

Instructions

Defensive Shuffle

2x ½ Court

Instructions

Reactive Change of Direction

Reverse Sidestep

x10 Reps

Instructions

Reverse Sidestep

½ Court

Instructions

Rotation Surprises

x10 Reps

Instructions

Deceleration Technique

Straight Line

x2 Reps L/R

Instructions

Change of Direction

x1 Rep L/R

Instructions

Netball Plane

Y Drill Dodge & Decelerate

x4 Reps

Instructions

Y Drill Dodge & Change of Direction

x4 Reps

Instructions

Y Drill & Pivot

x4 Reps

Instructions

Y Drill & Pivot – Team + Ball

x4 Reps

Instructions

Defender

One on One

x2 Reps

Instructions