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

Strength Perform 1 from each target muscle

Quadriceps

Gluteals/Hamstrings

Arabesque

2x8 Reps L/R

Instructions

Bridge

2x12 Reps

Instructions

Core

Plank

2x30 Seconds

Instructions

Side Plank

30 Seconds L/R

Instructions

Balance/Landing Perform 4 exercises in total

Jump and Land Technique

Double Leg Activities

Single Leg Activities

Repeated Effort

Agility Perform 4 exercises in total

Running Technique

Deceleration Technique

Change of Direction

Netball Plane