Junior

This program is a complete warm up for junior netballers (under 14).

There are four main components with a 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:

Junior Manual

Junior Guide

Warm Up / Footwork Perform all

Sidelines Jog Forwards & Backwards

x2 Reps

Instructions

Butt Flicks Forwards & Backwards

x2 Reps

Instructions

High Knee March and High Knee Skip

x2 Reps

Instructions

Side Skipping

x2 Reps

Instructions

Forward & Backward Shuffle

x10 Reps L/R

Instructions

Strength Perform all

Quadriceps

Partner Squats

2x12 Reps

Instructions

Gluteals/Hamstrings

Bridge

2x12 Reps

Instructions

Core

Plank Through Knees

2x30 Seconds

Instructions

Side Plank Through Knees

30 Seconds L/R

Instructions

Balance/Landing Perform 4 exercises in total

Single Leg Balance Activities

Arms & Legs

30 Seconds L/R

Instructions

Partner Push

30 Seconds L/R

Instructions

Ball Roll

30 Seconds L/R

Instructions

Partner Ball Passes

x10 Passes L/R

Instructions

Jump and Land Technique

Double Leg & Single Leg

x10 Reps

Instructions

Double Leg Activities

Forwards & Backwards

x10 Reps F/B

Instructions

Crosses

x2 Reps

Instructions

Rotate 90

x5 Reps L/R

Instructions

Single Leg Activities

Side Step

x5 Reps L/R

Instructions

Slalom Forwards & Backwards

½ Court

Instructions

Repeated Effort

Repeated Crosses

x2 Reps

Instructions

Repeated x3 Side Step

x5 L/R

Instructions

Modified Tuck Jumps & Pause

x5 Reps

Instructions

Agility Perform 4 exercises in total

Deceleration Technique

Sliding Shuffle

x5 Reps

Instructions

Anticipated Change of Direction

Zig Zag Run

2x ½ Court

Instructions

Defensive Shuffle

2x ½ Court

Instructions

Lateral Shuffle

2x ½ Court

Instructions

Follow On Step

Forward Run On

x2 Reps L/R

Instructions

Netball Plane

V Drill Decelerate

x2 Reps L/R

Instructions

V Drill – Change Direction

x2 Reps

Instructions

Team V Drill – Team/Ball Alternative

x2 Reps

Instructions