Knee Injury Prevention

Netball Australia has developed the KNEE Program with the support of the Australian Institute of Sport in a bid to reduce the prevalence of serious knee injuries on court. It is a free digital resource that has been designed to educate coaches through comprehensive step-by-step guides and instructional videos for every exercise. This resource is intended for players of all levels and includes exercises tailored for junior, recreational, and elite level athletes.

The exercises in the KNEE Program are courtside warm-up drills intended to help players land and move around on court safely and efficiently. It should be done for a minimum of 10 weeks, 2-3 times a week before it begins to make a difference. For the effects to be maintained, the exercises should continue to be done 2-3 times a week.

The KNEE Program:

How to use the resources:
Each program (junior, recreational, and elite) includes a manual, guide, and some videos.

  • Manual: long-form explanation of the program and its exercises, including key points the coach should look for while players perform exercise
  • Guide: cheat sheet with the list of all exercises on one page
  • Videos: visual and auditory explanation of each exercise

Each program contains 4 sections – Warm-up, Strength, Balance, and Agility. It will indicate whether you have to perform all exercises or choose 4 exercises under each section.

Once again, the program regimen is intended be completed in full, 2-3 times a week for at least 10 weeks for effect to take place. You should continue these exercises for as long as you are playing to maintain the effect.

Wondering where their “Key Principles” videos for good take off, landing, deceleration, and change of direction are? They can be found in their “About” page.

The KNEE Program: