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

Strength Perform all




2x12 Reps



Balance/Landing Perform 4 exercises in total

Single Leg Balance Activities

Arms & Legs

30 Seconds L/R


Partner Push

30 Seconds L/R


Ball Roll

30 Seconds L/R


Jump and Land Technique

Double Leg Activities

Single Leg Activities

Repeated Effort

Agility Perform 4 exercises in total

Deceleration Technique

Anticipated Change of Direction

Follow On Step

Netball Plane