Recreational

This program is as a complete warm up for recreational netballers (14 years+).

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:

Recreational Manual

Recreational Guide

Warm Up / Footwork Perform all

Jog Forwards & Backwards

Instructions

Walking A’s

Instructions

Butt Flicks – Forwards & Backwards

Instructions

Side Skip & Squat

Instructions

Forward & Backward Shuffle

Instructions

Forwards & Backwards Lateral Shuffle

Instructions

Walking Lunge

Instructions

Walking Hamstring & Gluteals

Instructions

Hip Rotation Walk

Instructions

Walking Quadriceps

Instructions

Strength Perform 1 from each target muscle

Quadriceps

Reverse Lunge & Drive

Instructions

Squats

Instructions

Gluteals/Hamstrings

Arabesque

Instructions

Bridge

Instructions

Core

Plank

Instructions

Side Plank

Instructions

Balance/Landing Perform 4 exercises in total

Jump and Land Technique

Double Leg & Single Leg

Instructions

Double Leg Activities

Rotation 180

Instructions

Crosses

Instructions

Partner Push

Instructions

Single Leg Activities

Partner Push

Instructions

Slaloms Run On

Instructions

Surprises

Instructions

Repeated Effort

Repeated Diagonal Crosses

Instructions

x3 Step Slaloms

Instructions

x3 Side Step

Instructions

Tuck Jump

Instructions

Agility Perform 4 exercises in total

Running Technique

Forward Bound

Instructions

Defensive Shuffle

Instructions

Deceleration Technique

Sliding Shuffle

Instructions

Partner & Ball

Instructions

Change of Direction

Lateral Shuffle

Instructions

Netball Plane

Y Drill Decelerate

Instructions

Y Drill Change of Direction

Instructions

Y Drill Partner & Ball

Instructions

Y Drill Team + Ball

Instructions