Phoenix Netball Club

The KNEE Program is an on‑court warm‑up system designed to improve movement efficiency and reduce injury risk. It supports junior, recreational, and elite players with exercises tailored to each group’s capabilities, and is intended to be used by athletes, coaches, and support staff. DPNA encourages all coaches to integrate the program into regular training.

What the Program Focuses On

• Safe and efficient take‑off and landing technique, with emphasis on correct overhead arm positioning.
• Strong deceleration skills and controlled change of direction, preparing players for the multi‑directional demands of netball.
• Consistent movement habits across teams, helping coaches identify and correct risky patterns.

Key Principles

Players should understand and demonstrate the four core movement principles—take‑off, deceleration, landing, and change of direction - before completing the warm‑up. Demonstration videos support learning and reinforce ideal technique.

How to Use the Program

• The KNEE Program includes Warm Up, Strength, Balance/Landing, and Agility components.
• It should be completed before every training session or match, with sections able to be reordered if needed.
• For best results, the program must be done at least twice a week and maintained over time.
• Correct technique is essential to ensure safe movement patterns are strengthened rather than reinforced incorrectly.

Warm up - 10 minutes
Spread legs apart and touch your left finger tips to your right foot and the opposite foot, do the same by stretching your arm above your head and stretching as far to the opposite side.

Warm up activity - 5 minutes
Jump in the air land softly, bend at hips and knees with bottom sticking out keeping you knees inline with your feet.

Using the transverse line have them hop from one side to the other watching for body control, knee is in line with foot and not pointing at different directions. Get them to catch the ball and return keeping core stretch.

Place cones in 2 rows of 5 about 1-2 metres apart. Have the girls in two groups behind the first cone and them have them race to pick up each cone individually, watching for the turn and bringing pack to the first cone, then the next girl to place the cones back again. This helps with sprints, bending and pivoting.

Session activities - 30 minutes
Body Wraps - Have the player stand with feet together start the ball at their ankles and move the ball around their bodies up to the waist and back again. Using one hand only except when to change hands. Then once mastered have them one leg forward and do a figure 8  around and between their legs

Connections -Break the girls in to two teams using 1/3 only. Give one team the bibs. When a girl catches the balls they must then pass then run and touch the closest sideline (watch the leg that lands closest to the sideline and make sure they push off driving hard) they then come back to receive another pass if needed.

Pair work -1 ball between 2 players have them throw the ball to each other in between they must touch the ground and clap prior to catching again.

As coaches we are watching they they are stepping forward into the pass, wrist and fingers direct and control the ball. They are watching the ball at all times.

Group work - 4 players and 1 ball. have a diamond with cones at positions of 12,3,6 and 9 as per clock. Player a starts at 12, players b, c and d start at 6 position. Have player b run to 3 cone player A passes to her then runs to 9 cone and receives ball then throws to player c who is dodging around player d. Player C then passes to player B who has run to 12 cone. The ball goes from 12,3,9,6 and back to 12 to start again. This teaches to run into space, passes in front and landing.

Game/half court - 10 minutes

Warm down - 5 minutes

• Game Statistics
• Coach Feedback - Team
• Example Player Feedback

• KNEE Program
• Summary of Skills to Teach
• Netball Skills Development Framework
• Phoenix Session Plan TEMPLATE
• Phoenix Shooting Cards