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The KNEE Program

The first of its kind in netball, the KNEE Program, developed with the support of the Australian Institute of Sport, is an on court warm up program designed to enhance movement efficiency and prevent injury.

The free digital resource, available on any connected device, has been designed to educate coaches and support staff by using a comprehensive suite of step by step guides and instructional videos for every exercise.

It targets safe take off and landing technique with specific attention to the overhead arm position required of netballers. It also conditions the athlete for efficient deceleration and change of direction equipping players with the skills needed to cope with the specific multi-directional demands of netball.

The success of the program is dependent on buy in from both coach and athlete. As a coach this resource will help you to identify and amend risky movement patterns. As a player it provides a visual reminder of ideal movement. It allows athletes who are participating in multiple teams to be consistently performing the one program.


The KNEE Program includes a Warm Up, Strength, Balance/Landing, and Agility Sections.

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. Not only must the program be continued, but also it must be done with correct technique to ensure risky movements are eliminated rather than reinforced.


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