COACHING

THE KNEE KNEE: Knee injury

PROGRAM
prevention for Netballers
to Enhance performance
and Extend play

RECREATIONAL
MANUAL
Images David Callow / Netball Australia
CONTENTS
Introduction 04
How to Use 05
Key Coaching Points 08
Warm up/Footwork 10
Strength 16
Balance/Landing 19
Agility 25
INTRODUCTION

INTRODUCTION

The recreational KNEE program is safe to be used for netballers of any

standard beyond adolescence.
It is designed to build fundamental movement patterns specific to netball
with progression provided for the more experienced participants. The
key elements to focus on are correct take off and landing technique,
deceleration technique and change of direction technique. For specificity
ball use is included in a number of activities to align skill development with
correct movement technique.
For those that do not participate in netball more than once per week, it is
advisable that the KNEE program is incorporated into the weekly exercise
routine to ensure it is performed two – three times per week.

THE KEY ELEMENTS TO FOCUS ON ARE

CORRECT TAKE OFF AND LANDING TECHNIQUE,
DECELERATION TECHNIQUE AND CHANGE OF
DIRECTION TECHNIQUE.

Disclaimer: This KNEE resource contains comments of a general nature only and is not intended to be relied
upon as a substitute for specific professional advice. No responsibility or liability can be accepted by the
All Australia Netball Association Limited (trading as Netball Australia) for loss, damage or injury occasioned
to any person doing anything as a result of any material in this resource.

04
HOW TO USE
The following will give coaches an understanding of how to use the
resource, how the resource has been structured and the key coaching
points for successful implementation.

CATEGORIES
Warmup/Footwork Balance/Landing Agility
Purpose: To switch on the brain for Purpose: To improve players ability Purpose: To develop a solid
activity and to prepare the body to take off and land safely on single movement foundation upon
for movement, enhancing footwork or double leg and capacity to which skills are honed. The agility
patterning in preparation for absorb force in more challenging exercises aim to improve movement
dynamic activity. circumstances. Use of the ball efficiency when changing direction,
during exercises further increases decelerating and then reaccelerating.
Implementation: To be completed
specificity of training, ensuring the The agility category targets how to
as a sequential process, all
overhead arm position required of absorb force in landing/decelerating
activities in the warm up/footwork
most netball landings is focused on but also how to generate force
category should be done at the
and attended to. when reaccelerating.
start of the program each time.
Implementation: 4 exercises Use of the ball during tasks
should be completed each time the increases specificity of training.
Strength program is delivered. One exercise The elite program extends these
from each section should be principles further to accommodate
Purpose: Promote strength and
completed. For example the coach not only pre-planned change of
develop a stable base upon which
may choose one activity from direction but also the response to
the body moves. It specifically
each of take-off/landing, single unpredictable stimulus.
targets the muscles that control
leg, double leg and repeated effort
the trunk, hips, pelvis and knees Implementation: Similar to the
activities of the Balance/Landing
known to be protective of injury. Balance/Landing activities 4
category each session. Coaches
exercises should be completed each
Implementation: One exercise are encouraged to choose different
time the program is delivered. One
from each section should be activities for each session in order
exercise from each section should be
completed every time the program to provide variability for players.
completed. For example the coach
is delivered. For example the coach
may choose one activity from each
may choose one activity from each
of each of running, deceleration,
of quadriceps, gluteals/hamstrings
change of direction technique
and core sections of the Strength
and netball plane of movement
category each session.
categories each session. Coaches
are encouraged to choose different
activities for each session in order
to provide variability for players
HOW TO USE

KEY PRINCIPLES
GOOD TECHNIQUE POOR TECHNIQUE

TAKE OFF Feet shoulder width apart Feet wide

Feet facing forwards Feet turning outwards
Hips bent Hips stiff/upright posture
Knees bent Knees stiff/upright posture
Knees in line with feet Knees collapsing inwards
Use arms to drive movement

LANDING Hips Bent Hips stiff/upright posture

Knees Bent Knees stiff/upright posture
Roll down through feet Feet stiff
Feet Straight Ahead Feet not aligned
Knees in line with feet Knees collapsing inwards
Trunk Stable Poor Posture

DECELERATION Multiple small steps 1 large step

Hips bent Hips stiff/upright posture
Knees bent Knees stiff/upright posture
Chest up Poor posture
Trunk stable

CHANGE OF Hips bent Hips stiff/upright posture

DIRECTION Knees Bent

Small steps
Knees stiff/upright posture
Wide stance with large step
Trunk stable Poor posture
Outside leg absorb the landing Outside leg absorbs and drives
Inside leg drive acceleration Inside leg absorbs and drives
Foot leads direction change Foot not leading direction change

06
MANUAL
The recreational program manual contains the specific information
relevant to this level, including the key principles, instructions for
each exercise and specific player cues and coaching points. Coaches
should make themselves familiar with this information to support their
understanding and ability to influence development with their players.

KEY POINTS
Players
Coaches should use these cues and language to make players aware
of how their body should be feeling and moving as they participate in
the activities. This is a crucial aspect of supporting players’ development
of correct technique.
Coaches
This information will support coaches understanding of specific cues to
look for as players complete the activities and aid in coaches identifying
areas to develop and highlighting excellent technique

+/- ball
Coaches will come across this throughout the resource in different
activities. It simply means this activity can be done with or without
a ball and the instructions clearly articulate how to do this.
Videos can be accessed via a smart phone or tablet for on court
reference when needed.

VIDEO
Each exercise has a demonstration video with voice over providing
clear instruction on how players should complete the exercise as well
Videos can be accessed via a
as supporting technical information and athlete cues. Videos can be
smart phone or tablet for on
viewed individually or as a sequence for each category.
court reference when needed.
KEY COACHING POINTS

KEY COACHING POINTS

FAMILIARISATION AND PLANNING
• Coaches should spend time studying the content, key principles,
instructions and coaching points before beginning the program with
their players. It is important that coaches feel confident delivering the
activities as well as understanding the key principles and how to
support player development

• A key aspect of successful implementation is planning. The KNEE

Program should be utilised as the warm up aspect of the training session
and therefore not impinge on the normal training structure or timeframes

• Encourage the players to familiarise themselves with the program. This

involves the player in the process and places responsibility on them to
have a sound working knowledge of the activities and key principles.

DEMONSTRATION AND IMPLEMENTATION

Demonstrating activities is a • Demonstrating activities is a vital aspect of the program. As all players
vital aspect of the program. learn differently it is important to give verbal instructions coupled with
a demonstration of the activity highlighting correct technique. This
combination of observation and practice enhances learning

• In the early stages of implementing the program players should be

given the opportunity to slowly go through activities to understand
how to move and the functionality required. This should happen each
time a new activity is introduced

• As players and coaches gain confidence more focus can be applied
to making players aware of areas to focus on. The combination of
observation of correct technique and practice results in more
effective learning

• Education forms the backbone of the program. Players should be

educated on the importance of injury prevention and given ownership
and responsibility to ensure they are engaged in the learning process.
This is a key area of player-centred coaching, Netball Australia’s
preferred coaching approach.

GRADUAL INTRODUCTION
• Introduce sections of the program gradually over a period of weeks
rather than all at once. This process allows for players to absorb and
learn new information as well as facilitate skill mastery

• For example the Warm Up/Footwork section could be introduced in

isolation over two weeks. Once proficient, strength exercises could be
added and so on until all elements of the program are included in the
team warm up.

08
VARIABILITY
• Multiple exercises are provided within each section to provide variability It is important to vary the
and allow for progression. It is not intended that a player perform every exercises as appropriate to
exercise during a warm up. It is preferable to keep it simple by performing ensure continued motivation
fewer exercises well than multiple exercises poorly and transference of skill
• It is important to vary the exercises as appropriate to ensure continued
motivation and transference of skill. Try not to have the program look
exactly the same each session.

SMART PHONE AND TABLET

• Visual feedback is a great way of raising players’ awareness of their areas
for development. Using a smart phone or tablet can assist players in
understanding aspects of their technique that require refinement and will
lead to skill acquisition
• Before videoing a player to provide technical feedback it is imperative you
gain permission from the player or parent.

FEEDBACK
• The provision of feedback is essential to the success of the program to The provision of feedback is
ensure risky movements are eliminated essential to the success of
• Coaches should provide players with ‘external feedback’ using analogies the program to ensure risky
that emphasise the desired result of the movement, rather than focusing movements are eliminated
on actual body position. As an example a coach may instruct a player to
‘imagine sitting back in a chair’ when landing, as opposed to ‘bend your
knees’ when landing. Medical research has shown this subtle difference in
feedback delivery produces a faster and more effective improvement in skill

• The timing of this feedback is also critical. Aligning with player centred
coaching principles, coaches should make players aware of technical faults
and empower them to be responsible for their development in this area.
Coaches should always be guiding this development process

• It is important that the provision of feedback is variable. Initially players

require more frequent feedback, however as technique improves it is
important that feedback is reduced to prevent dependence

• Feedback can be visual also. Many activities involve players facing each
other which allows for immediate feedback on correct or incorrect
technique whilst promoting motivation for improvement.
WARM UP/FOOTWORK

WARM UP/FOOTWORK
Purpose: To switch on the brain for activity and to prepare the body for
movement, enhancing footwork patterning in preparation for dynamic activity.

Implementation: To be completed as a sequential process, all activities in the

warm up/footwork category should be done at the start of the program
each time.

JOG FORWARDS AND BACKWARDS

Instructions Key Points
Starting Position: Players:
• In pairs, spread out along the • Light feet
goal line. • Stay tall
Instruction: • Eyes up
•J
 og to half way • Use your arms.
• Backwards jog on return.
Coaches:
½ court/back.
• Ensure torso remains upright
and stable
• Keep hips/knees/ankles in line
• Ensure arms, legs and feet move
in a straight path
• Use opposite arms and legs to
drive movement with arms bent
at 90°
• Ensure short ground contact.

10
WALKING As
Instructions Players:
Starting Position: • Stay tall
• Keep support leg straight
• Spread out along goal line.
• Lift your knees
Instruction: • Use your arms.
• March to the transverse line
Coaches:
• Lift your swing knee high with
• Keep trunk stable and upright
opposite arms and legs
•K
 eep stance leg straight
• Come up onto toes of support leg
• Push strongly through toes without
½ court/back.
lifting foot from ground
Progression - Skipping As • Exaggerated high knee drive of
swing leg
Starting Position:
• Ensure arms legs and feet move
• Spread out along goal line in a straight path
• Use opposite arms and legs
Instruction: to drive movement with arms
• With arms held with elbows bent bent at 90° swinging forwards
at 90° and backwards
• Push up through toes and swing • Once proficient replace with
opposite arm and leg driving knee Skipping As.
up to 90° in a controlled skip
movement to half way
• Control/roll down through forefoot
on landing.
Progression: Increase speed of swing
through leg to drive movement.
Key Points

BUTT FLICKS - FORWARDS AND BACKWARDS

Instructions Key Points
Starting Position: Players:
• Spread out along the transverse • Stay tall
line.
• Eyes up
Instruction: • Light feet
• Run forwards towards goal line • Swing your arms.
kicking heels towards buttock
Coaches:
• Try to keep the rest of your body
still and just flick your leg back. • Ensure trunk remains upright
and stable
• On return repeat running backwards.
• Use opposite arms and legs
½ court/back.
to drive movement with arms
bent at 90° swinging forwards
and backwards.
WARM UP/FOOTWORK

SIDE SKIP AND SQUAT

Instructions Key Points
Starting Position: Players:
• Standing side on at goal line, • Stay in a strong, compact posture
sit backwards into a semi • Feet straight ahead
squat position.
• To squat sit backwards as if
Instruction: onto chair
• Do not let feet touch between
• Side skip x4 in semi squat position
side skips.
• On 4th squat back hold one second
• Repeat to half way Coaches:
• On return repeat facing the same • By not letting feet touch creates
direction. an awareness of back foot position
½ court/back. and keeps centre of mass wider
• Ensure flat back posture

particularly with squat
• Ensure hip, knees and feet in
alignment.

FORWARD AND BACKWARDS SHUFFLE

Instructions Key Points
Starting Position: Players:
•S
 pread out along the goal line. • Stay in a strong, compact posture
• Fast, light feet
Instruction: • Swing your arms
•S
 it backwards into semi squat • Knees wide
position • Eyes up.
•U
 sing fast light feet take two
steps forwards and backwards Coaches:
over sideline • Short sharp footwork balanced
•U
 se your arms to drive over feet
•x
 2 steps forwards • Ensure bend through hips
•x
 2 steps backwards over sideline. and knees
x10 leading with left leg. • Shoulders hips knees and
x10 leading with right leg. feet facing forwards
• Knees in line with feet
• Use arms to drive movement.

12
FORWARD AND BACKWARD, LATERAL SHUFFLE
Instructions Key Points
Starting Position: Players:
• Spread out along the goal line • Stay in a strong, compact posture
• Sit backwards into semi • Fast, light feet
squat position • Swing your arms
• Shoulders, hips, knees and feet • Eyes up.
facing forwards
• Knees in line with feet. Coaches:
• Short sharp footwork balanced
Instruction: over feet
• Remain in semi squat position use • Ensure bend through hips
short sharp footwork balanced and knees
over feet • Shoulders hips knees and feet
• Use arms to drive the movement facing forwards
• Take x2 forwards steps • Knees in line with feet
• Take x2 sideways steps (x1 left/ • Use arms to drive movement.
x1 right)
• Repeat to half way
• Repeat backwards to the goal line.
½ court/back.

WALKING LUNGE
Instructions Key Points
Starting Position: Players:
• Spread out along goal line with • Bend through hip and knee
hands on hips. •K
 eep chest up.

Instruction: Coaches:
• Walking lunge forwards by
•K
 eep hips level with knee in line
taking a large step forwards and
with foot
dropping back knee down to just
off the floor •D
 on’t let the front knee come
forwards of the shin.
• Keep trunk upright and tuck
buttocks under to stretch through
front of thigh
• Hold two seconds, repeat opposite
leg
• Repeat to half way.
½ court/back.
WARM UP/FOOTWORK

WALKING HAMSTRING/GLUTEALS
Instructions Key Points
Starting Position: Players:
• Spread out across court at half • Drop hip and bend knee.
way.
Coaches:
Instruction: • Keep hips level with knee in
• While walking forwards, bring line with foot.
right leg forwards with heel on
ground keeping knee straight bend
through hips to stretch hamstring
• Step forwards again and cross
right foot over left knee to
stretch gluteals
• Repeat on other leg
• Repeat to goal line.
½ court.

HIP ROTATION
Instructions Key Points
Starting Position: Players:
• Spread out along goal line. • Make a large circle with your knee.

Instruction: Coaches:
• Walking forwards towards • Keep trunk upright
transverse line lift your right leg • Ensure hip opens out/rotates as far
up in front with knee bent as possible without discomfort.
• While keeping hip bent rotate leg
outwards bringing knee out to
side before placing back
onto ground
• Repeat opposite leg
• Repeat to half way.
½ court.

14
WALKING QUADRICEPS
Instructions Key Points
Starting Position: Players:
• Spread out along transverse line. • Drop hip and bend knee.

Instruction: Coaches:
• While walking forwards towards • Keep hips level with knee in
goal line line with foot.
• Bring foot back towards buttocks
bending knee. Hold two seconds
before stepping forwards and
repeating on opposite leg
• Repeat to transverse line.
½ court.
STRENGTH

STRENGTH
Purpose: Promote strength and develop a stable base upon which the body
moves. It specifically targets the muscles that control the trunk, hips, pelvis
and knees known to be protective of injury

Implementation: Similar to the warm up/footwork category, all strength

exercises should be completed when players are undertaking the program.

QUADRICEPS
REVERSE LUNGE AND DRIVE
Instructions Key Points
Starting Position: Players:
• Standing upright. • Keep the movement controlled
with the body upright
Instruction: • Foot straight ahead
• Step backward into reverse lunge • Knees wide.
dropping from the back knee
• Drive swing leg up into high hip/ Coaches:
knee bend. • Ensure knee is in line with foot and
does not move forwards of foot
2x12 reps each leg.
• As proficiency improves increase
speed of movement while
maintaining control.

SQUATS
Instructions Key Points
Starting Position: Players:
• Standing with feet shoulder • Keep knees in line with feet
width apart • Heels on the floor
• Arms stretched overhead. • Eyes up.

Instruction: Coaches:
• Keep arms overhead • Knees must not move forwards
•Bend through hips and knees as of toes
if sitting backwards. • Ensure head is up and
2x12 reps. back straight.

16
GLUTEALS/HAMSTRINGS
ARABESQUE
Instructions Key Points
Starting Position: Players:
• Standing on one leg. • Keep the movement controlled
• Maintain good alignment
Instruction:
• Keep hips level
• Extend one leg behind and both
arms forwards
Coaches:
• Bend forwards from hips keeping
•A
 ttempts to fire gluteals and
back straight and hips level
hamstrings
• Return to upright posture.
•E
 nsure swing leg hip is dropped
2x8 reps each leg. down to neutral-
•E
 nsure back remains straight.

BRIDGE
Instructions Key Points
Starting Position: Players:
• Lying on your back with knees bent • Try to make a straight line from
knees to shoulders
• Feet on the ground pointing
straight ahead. • Keep the movement controlled
• Maintain good alignment
Instruction: • Keep hips level.
• Pull in belly button
Coaches:
• Tighten buttocks and lift buttocks up
• Avoid lower back arching
• Keep hips in alignment.
• Watch for hip symmetry
2x12 reps
• Ensure athletes do not rush
 nce proficient, hug one knee
O the exercise.
to chest.
Repeat x15 each leg.
STRENGTH

CORE
PLANK
Instructions Key Points
Starting Position: Players:
• Lying face down • Tighten your stomach and
• Leaning through forearms. buttock muscles
• Try to form a straight line between
Instruction: feet and shoulders
• Pull your belly in •Stay strong through torso.
• Tuck buttocks under
• Push through elbows and feet Coaches:
to lift your body off floor • Ensure head is in a neutral
• Keep chest up position (looking straight down
and not poked forwards)
• Chin tucked in
• Shoulder blades are set backwards
• Back straight.
• Back is flat and buttocks
 old 2x30 seconds or as long as
H
tucked under.
form is maintained.

SIDE PLANK
Instructions Key Points
Starting Position: Players:
• Lying on one side with knees • Try to form a straight line between
straight feet and shoulders without rolling
forwards or backwards
• Upper body leaning through
forearm placed directly under • Stay strong through torso.
shoulder.
Coaches:
Instruction: • Ensure head is in a neutral position
• Push through forearms and knees (looking straight down and not
and use abdominal muscles to poked forwards)
lift body up off the floor into a • Shoulder blades are set backwards
straight position • Back is flat
• Keep everything aligned. • Buttocks tucked under.
 old 20-30 seconds each side or as
H
long form is maintained.

18
BALANCE/LANDING
Purpose: To improve players ability to take off and land safely on single or
double leg and capacity to absorb force in more challenging circumstances.
Use of the ball during exercises further increases specificity of training,
ensuring the overhead arm position required of most netball landings is
focused on and attended to.

Implementation: Coaches should select 2 – 3 activities from the balance

and landing category each time the program is delivered. Coaches are
encouraged to choose different activities for each session in order to
provide variability for players.

JUMP AND LAND TECHNIQUE

DOUBLE LEG JUMP/LAND
Instructions Key Points
Starting Position: Players:
• Standing on both feet in the good • Sit backwards slightly prior to
technique take off position taking off
• Land quietly with knees wide.
Instruction:
• Jump upwards and land in the Key Coaching Point:
good technique landing position • Ensure good technique take
on two or one leg if proficient off position and safe landing
• Hold two seconds technique
x10 reps. • Once proficient progress by
(a) increasing the height of the

SINGLE LEG JUMP/LAND jump and/or

(b) reducing the hold time
Starting Position: between jumps.
• Standing on one foot in the good
technique take off position DO NOT LET KNEE TURN
INWARDS ON LANDING.
Instruction:
DO NOT ONE LET HIP DROP
• Hop upwards
ON LANDING.
• Land on the same leg in the good
technique landing position
• Hold two seconds.
x5 reps each legs.
BALANCE /LANDING

DOUBLE LEG ACTIVITIES

ROTATION 180 +/- BALL
Instructions Key Points
Starting Position: Players:
• Start in the good technique take • Sit backwards prior to taking off
off position. • Land quietly with knees wide
• Only rotate as far as you can
Instruction:
rehearse GOOD landing technique -
• Jump off both feet avoids simply learning poor landing.
• Exploding up rotating 180° to Right
• Land in the good technique landing Coaches:
position with arms in the air • Ensure good technique take off
• Pause one second and good technique landing
position
• Repeat jumping turning 180° to
left and pause • Pay particular attention to knee
position at the point of repeated
• Do not start rotating until in the air
landing/take off avoiding knees
• Only rotate as far as you coming inwards
can rehearse GOOD landing
technique. Once proficient progress by
Repeat x5 calls each athlete. (a) increasing the height of the
jump and/or
(b) r educing the hold time. between
jumps

CROSSES +/- BALL

Instructions Key Points
Starting Position: Players:
• Start in the good technique take • Sit backwards prior to taking off
off position • Land quietly with knees wide
• Only rotate as far as you can
Instruction:
rehearse GOOD landing technique —
• Start in the middle avoids simply learning poor landing.
• Double leg jump and land
diagonally to a point of the cross Coaches:
• Pause one second before • Ensure good technique take off
returning to middle and good technique landing
• Keep arms overhead when position
landing on a point • Pay particular attention to knee
• Repeat the jump and land to all position at the point of repeated
four points of the cross. landing/take off avoiding knees
coming inwards
x5 reps.
Once proficient progress by
Ball Alternative (a) increasing the height of the jump and/
• In pairs, catch and pass a ball or
on landing. (b) r educing the hold time between
 nce proficient perform x1 without ball, x1
O jumps.
20 with ball each direction.
SINGLE LEG ACTIVITIES
PARTNER PUSH
Instructions Key Points
Starting Position: Players:
• In pairs, partner circles athlete •S
 it backwards prior to taking off
• Start in the good technique take •L
 and quietly with knee in line
off position. with leg.

Coaches:
Instruction:
• Jump off both feet •E
 nsure good technique take off
and good technique landing
• Land on two legs in the good
position
technique landing position
•E
 nsure partner performs a firm
• While in air partner provides a
destabilising force to trunk
firm push to off balance.
•O
 nce proficient land on one leg.
5 landings each leg in multiple
directions.

SLALOM +/- RUN ON

Instructions • Pause one second
Starting Position: • Repeat x5
• Start in the good technique take • On final landing immediately
off position. drive forwards to catch pass from
feeder with follow on step
Instruction: • Pass ball back to feeder to
• Jump diagonally forwards commence with next player in line
• Land in the good technique • On return to back of line repeat
landing position on one leg slalom hops backwards
• Pause one second • Repeat taking off with other
2 x 5 jumps each direction. leg first.
 n return to back of line repeat
O 2x5 Jumps forwards/backwards.
slalom hops backwards.
Key Points
Players:
Ball Alternative • Sit backwards prior to taking off
Starting Position: • Land quietly with knee in line
• Assemble in a line on the goal line with leg.
with one feeder 10m from the group
• Commence in the good technique Coaches:
take off position. •E
 nsure good technique take off
and good technique landing
Instruction: position
• Jump diagonally forwards and •E
 nsure partner performs a firm
land in the good technique destabilising force to trunk
landing position on one leg •O
 nce proficient land on one leg.
BALANCE /LANDING

SURPRISES
Instructions Key Points
Starting Position: Players:
• In pairs, facing partner. • Sit backwards prior to taking off
• Land quietly with knee in line
Instruction: with leg.
• Begin with fast feet
• Surprises, whereby ball is passed Coaches:
in a variety of directions • Ensure good technique take off
and good technique landing
• Partner dictates x10 changes of
position
direction
• Ensure partner performs a firm
• Landings turning left or right 90°
destabilising force to trunk
with single leg land
• Once proficient land on one leg.
• Arms overhead
• Hold landing one second
• Repeat by partner.

REPEATED EFFORT
REPEATED DIAGONAL CROSSES +/- BALL
Instructions Ball Alternative
Starting Position: Instruction:
• Standing on both feet in the good • In pairs, repeat exercise as
technique take off position. described, catch and pass a ball
on the second landing.
Instruction:
O
 nce proficient perform x1 without
• Start in the middle ball, x1 with ball each direction.
• Jump diagonally to point a of
the cross Key Points
• Instantly take off again in the Players:
same direction
• Sit backwards slightly prior to
• Hold the second landing for taking off
1-3 seconds in good technique
• Land quietly with knees wide.
landing position with arms
overhead
Coaches:
• Returning to middle after two • Watch for knee alignment at the
jumps in each direction first landing/second take off
• Repeat to all points of the cross. • Once proficient progress by
x2 reps each way. increasing the height of the jump.

22
X3 STEP SLALOMS + BALL
Instructions Key Points
Starting Position: Players:
• Start at goal line •S
 it backwards slightly prior
• Standing on one leg in the good to taking off
technique take off position. • Land quietly with knees wide.

Instruction: Coaches:
• Athlete takes x3 diagonally • Watch for knee alignment at the
forwards steps first landing/second take off
• Hold the 3rd landing on one leg • Once proficient progress by
for one second increasing the height of the jump.
• Repeat to the other direction
• On 3rd set immediately drive
forwards to catch pass from
feeder with follow on step
• Pass ball back to feeder to
commence with next player in line
•O
 n return to back of line repeat
slalom hops backwards
•R
 epeat taking off with other leg
first.
x2 reps each way.

X3 SIDE STEP + BALL

Instructions Key Points
Starting Position: Players:
• In pairs with a ball, facing partner •T
 ry to maintain your balance,
• Start in the good technique take do not let your knee turn inwards
off position. when landing.

Instruction: Coaches:
• Move in any direction x3 steps •E
 nsure hips and knees are in
good alignment.
• Pause on the third step landing
to catch
•P
 ass ball prior to changing
direction.
x10 reps.
AGILITY

TUCK JUMPS +/- PAUSE

Instructions Key Points
Starting Position: Players:
• Start in the good technique take • Stay upright and keep chest up
off position. • Land softly and keep knees wide.

Instruction: Coaches:
• Jump and land repeatedly on
• Ensure knees do not move
the spot
inwards particularly with repeated
• Lifting knees to hip height. landing/take off
2x5 jumps. • If the exercise is too difficult
pause between tuck jumps to
ensure safe landing alignment.

24
AGILITY
Purpose: To develop a solid movement foundation upon which skills are
honed. The agility exercises aim to improve movement efficiency when
changing direction, decelerating and then reaccelerating. The agility category
targets how to absorb force in landing/decelerating but also how to generate
force when reaccelerating.

Use of the ball during tasks increases specificity of training. The elite program
extends these principles further to accommodate not only pre-planned
change of direction but also the response to unpredictable stimulus.

Implementation: Similar to Balance/Landing coaches should select 2–3

activities each time the program is delivered. Coaches are encouraged to
choose different activities for each session in order to provide variability
for players.

RUNNING TECHNIQUE
FORWARD BOUND
Instructions Key Points
Starting Position: Players:
• Spread out along the goal line. • Stay tall, eyes up, use arms
• Stay in the air as long as possible
Instruction:
• Gradually increase the distance
• Start with a double leg squat and speed of the bound.
backwards
• Commence running forwards Coaches:
towards the half court swinging • Ensure players are landing through
legs high into exaggerated hip/ balls of feet
knee bend
• Emphasise staying in the air for a
• Land on the balls of your feet, using longer period and improving the
your arms to drive the movement. distance of the bound
2x ½ court. • Encourage players to do this
slowly rather than quickly.
AGILITY

DEFENSIVE SHUFFLE
Instructions Key Points
Starting Position: Players:
• Spread out across court at half way. • Stay compact throughout
• Keep knees wide
Instruction:
• Quiet fee.
• Sit backwards into semi
squat position
Coaches:
• Perform x2 repeated diagonally
• Ensure knees in line with feet
backwards sidesteps in semi
squat position • Ensure hips/knees bent
• Keep arms overhead • Ensure strong through torso.
• Continue to goal line
• Combine with Zig Zag Bound.
2x ½ court.

DECELERATION TECHNIQUE
SLIDING SHUFFLE
Instructions Key Points
Starting Position: Players:
• Spread out along the goal line • When decelerating stay low
and balanced
Instruction: • Use lots of steps
• Drive forwards 4-5 steps before • Keep your eyes up.
decelerating over multiple short
steps to run backwards five steps Coaches:
• Change direction to repeat running • Ensure good technique
forwards/backwards to half way deceleration.
• Alternate the leg that you push
off from.
2x ½ court.

26
PARTNER AND BALL
Instruction: Key Points
• Progression Players:
• In pairs with ball, facing partner •W
 hen decelerating stay low
10m apart and balanced
• Forward run on to catch and • Use lots of steps
pass ball • Keep your eyes up.
• Accelerate to partner
• Decelerate around partner and Coaches:
backwards shuffle to 10m apart •E
 nsure good technique
• Repeat decelerating around deceleration.
partner in opposite direction
• Repeat by partner.
2x ½ court.

CHANGE OF DIRECTION TECHNIQUE

LATERAL SHUFFLE
Instructions Key Points
Starting Position: Players:
• Athletes line up behind each other • Stay compact and strong when
down the middle of goal third changing direction
• Start compact. • Move quickly but quietly
• Try to stay centred over body
Instructions:
• Outside leg acts as the brake
• On coaches command remain in
• Inside leg acts as the accelerator.
semi squat position and rapidly
side step
Coaches:
• Right x5 steps
•E
 nsure body always faces
• Before changing direction to forwards and knee alignment
return to the middle is maintained throughout
• Repeat to left. •U
 se good technique change
x3 each direction. of direction.

REACTIVE LATERAL SHUFFLE

Instructions
• Exercise as described above
however change of direction is in
response to command of coach
x4 total.
AGILITY

NETBALL PLANE
Y DRILL – DECELERATION
Instructions Key Points
Starting Position: Players:
• Commence in two lines at the • Move quickly but quietly
goal post. • When decelerating stay low and
balanced over feet using multiple
Instructions: short steps to decelerate.
• Drive forwards to the top of the x10 reps.
circle before accelerating either
to the left or right top corner Coaches:
transverse line
• Ensure good technique change
• Decelerate over multiple short of direction.
steps to stop
• Walk back to back of line
• Repeat to other direction.
x2 each direction.

Y DRILL - CHANGE OF DIRECTION

Instructions
Starting Position: Key Points
• Commence in 2 lines at the Players:
goal post. • Stay compact and strong when
changing direction
Instruction: • Move quickly but quietly
• Drive forwards to the top of the • Try to stay centred over body
circle before accelerating either
• Outside leg acts as the brake
to the left or right top corner
transverse line • Inside leg acts as the accelerator.
• Decelerate over multiple short
Coaches:
steps to change direction back
to midline • Ensure good technique change
of direction.
• Join back of line and repeat
other direction.
x2 each direction.

28
Y DRILL + BALL (TEAM)
Instructions Key Points
Starting Position: Players:
• One player feeds the ball from •S
 tay compact and strong when
transverse line changing direction
• Others line up behind each other •M
 ove quickly but quietly
at top of the circle •T
 ry to stay centred over body
• 2 person in line can have an
nd •O
 utside leg acts as the brake
additional ball. • Inside leg acts as the accelerator.

Instruction:
Coaches:
• Drive forwards to the top of
•E
 nsure good technique change
the circle before accelerating
of direction.
diagonally in the direction
specified by feeder
• Catch ball before changing
direction and passing to the 3rd
person in line
• Meanwhile 2nd athlete commences
similar process.
x2 each direction.

This excercise can also be done

in pairs.
NETBALL HQ
191 Johnston Street Fitzroy VIC 3065
PO Box 13285 Law Courts VIC 8010
Phone: +61 3 8621 8600
Fax: +61 3 9614 4308
Email: [email protected]
www.netball.com.au