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

Instructions

Butt Flicks Forwards & Backwards

Instructions

High Knee March and High Knee Skip

Instructions

Side Skipping

Instructions

Forward & Backward Shuffle

Instructions

Strength Perform all

Quadriceps

Partner Squats

Instructions

Gluteals/Hamstrings

Bridge

Instructions

Core

Plank Through Knees

Instructions

Side Plank Through Knees

Instructions

Balance/Landing Perform 4 exercises in total

Single Leg Balance Activities

Arms & Legs

Instructions

Partner Push

Instructions

Ball Roll

Instructions

Partner Ball Passes

Instructions

Jump and Land Technique

Double Leg & Single Leg

Instructions

Double Leg Activities

Forwards & Backwards

Instructions

Crosses

Instructions

Rotate 90

Instructions

Single Leg Activities

Side Step

Instructions

Slalom Forwards & Backwards

Instructions

Repeated Effort

Repeated Crosses

Instructions

Repeated x3 Side Step

Instructions

Modified Tuck Jumps & Pause

Instructions

Agility Perform 4 exercises in total

Deceleration Technique

Sliding Shuffle

Instructions

Anticipated Change of Direction

Zig Zag Run

Instructions

Defensive Shuffle

Instructions

Lateral Shuffle

Instructions

Follow On Step

Forward Run On

Instructions

Netball Plane

V Drill Decelerate

Instructions

V Drill – Change Direction

Instructions

Team V Drill – Team/Ball Alternative

Instructions