COACHING

THE KNEE KNEE: Knee injury

PROGRAM
prevention for Netballers
to Enhance performance
and Extend play

ELITE 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 elite KNEE program is designed to match the movement demands

of high level competition, is heavily integrated with ball work and
progressions are provided to further expand movement skills.
The key elements include dynamic take-off and landing technique with
increased emphasis on symmetry of landing, rapid deceleration technique
and both predictable and unpredictable change of direction technique
with use of a netball. The addition of a defender adds an additional
degree of unpredictability.
A key factor with this program is having the adaptability to rehearse
safe landing techniques in circumstances that require it, whilst also
rehearsing change of direction technique to optimise performance.
The Elite KNEE program allows those athletes participating in multiple
teams to consistently work on ACL injury prevention and performance
enhancement regardless of circumstance.

A KEY FACTOR WITH THIS PROGRAM IS HAVING

THE ADAPTABILITY TO REHEARSE SAFE
LANDING TECHNIQUES IN CIRCUMSTANCES
THAT REQUIRE IT, WHILST ALSO REHEARSING
CHANGE OF DIRECTION TECHNIQUE TO
OPTIMISE PERFORMANCE.

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 agility category targets how to
as a sequential process, all
the overhead arm position required absorb force in landing/decelerating
activities in the warm up/footwork
of most netball landings is focused but also how to generate force
category should be done at the
on and attended to. when reaccelerating.
start of the program each time.
Implementation: Four exercises Use of the ball during tasks increases
from the Balance/Landing specificity of training. The elite
Strength category should be completed program extends these principles
every time the program is further to accommodate not only
Purpose: Promote strength and
delivered. For example the coach pre-planned change of direction
develop a stable base upon which
may choose one activity from 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
the trunk, hips, pelvis and knees Implementation: Four exercises
effort or a combination of these.
known to be protective of injury. from the Agility category should
be completed every time the
Implementation: One exercise
program is delivered. For example
from each section should be
the coach may choose one activity
completed every time the program
from each of running, deceleration,
is delivered. For example the coach
change of direction and netball
may choose one activity from each
plane of movement or a combination
of quadriceps, gluteals/hamstrings
of these.
and core sections of the Strength
category each session.
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 Elite 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 as
Videos can be accessed via a
supporting technical information and athlete cues. Videos can be viewed
smart phone or tablet for on
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

•E
 ncourage 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 •D
 emonstrating 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

•A
 s 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

•E
 ducation 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
the program to ensure risky
• Coaches should provide players with ‘external feedback’ using analogies
movements are eliminated
that emphasise the desired result of the movement, rather than focusing
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.

PARTNER CIRCLING JOG

Instructions Key Points
Starting Position: Players:
• In pairs, spread out along the • Light feet
goal line. • Stay tall
Instruction: • Eyes up
• Player 1 jogs slowly straight • Use your arms.
down court
Coaches:
•P
 layer 2 commences
slightly after player 1 •E
 nsure torso remains upright
and stable
•R
 uns towards player 1
• Ensure hip/knee/ankle in line
•W
 hile facing forwards side
shuffles around player 1 • Ensure arms drive movement
•T
 hen jogs backwards five steps • Ensure short ground contact.
before repeating the process
in the opposite direction
•C
 ontinue length of the court
• On return swap roles.
Full court.

‘A’ SKIP
Instructions Key Points
Starting Position: Players:
•S
 pread out along goal line. • Light feet
• Stay tall
Instruction: • Eyes up
•W
 ith arms held with elbows bent • Use your arms.
at 90°
• Push up through toes and swing Coaches:
opposite arm and leg, driving knee • Ensure hip/knee/ankle in line
up to 90° in a controlled • Ensure arms drive movement.
skip movement to half way
 s proficiency improves: increase
A
• Control/roll down through speed of swing through leg to drive
forefoot on landing. movement.
½ court.

10
HIGH KNEES
Instructions Key Points
Starting Position: Players:
•S
 pread out across court at half way. • Light feet
• Stay tall
Instruction:
• Eyes up
•R
 un forwards with high knee drive
• Use your arms
coordinated with driving elbows
back •M
 ake quick contact with the floor
landing through ball of foot.
• Continue to goal line
• Combine with A Skip.
Coaches:
½ court.
•E
 nsure arms drive movement
•E
 nsure trunk remains upright
and stable
• Ensure knees lift high.

BUTT FLICKS
Instructions Key Points
Starting Position: Players:
•S
 pread out along goal line. • Stay tall and strong through trunk
• Move legs quickly
Instruction:
• Use your arms.
•R
 un forwards kicking heels towards
buttock to half way
Coaches:
• Do not lift your knees up.
•E
 nsure arms drive movement
½ court.
•E
 nsure trunk remains upright
and stable.
WARM UP/FOOTWORK

CALF BOUNCES
Instructions Key Points
Starting Position: Players:
•S pread out across court at halfway. • Stay tall
Instruction: • Make quick contact with the floor
•K
 eeping knees as straight •B
 ounce through feet landing
as possible through ball of foot.
•B
 ounce through feet strongly
pushing through toes progressing Coaches:
slightly forwards each skip •E
 nsure athlete keeps knees stiff
• Continue to goal line and uses toes to propel movement
• Drive arms with elbows bent at 90° •E
 nsure athlete rolls down through
forefoot on landing to assist in
• Combine with Butt Flicks.
absorbing landing
½ court.
• Ensure arms drive movement.

SIDE SKIP AND SQUAT

Instructions Key Points
Starting Position: Players:
•S
 tanding side on at goal line, • Stay strong through trunk
sit backwards into a semi • Sit back but keep eyes up
squat position.
• Chest up
Instruction: • Do not let feet touch.

•S
 ide skip x4 in semi squat position Coaches:
•O
 n 4th step squat back hold •E
 nsure strong squat position
one second with attention to lower back
• Then pivot 180° •E
 nsure feet straight ahead and
•R
 epeat side skip x4 in semi hip, knees and feet in alignment
squat position •B
 y not letting feet touch creates
•O
 n 4th step squat back and an awareness of back foot
hold one second position and keeps centre of
• Repeat to half way. mass wider.
½ court.

12
LATERAL HIGH KNEES
Instructions Key Points
Starting Position: Players:
•S
 pread out across court at half way • Light feet
facing side on to court. • Knees wide
• Stay tall
Instruction:
• Eyes up
•S
 idestep with high knee drive
• Use your arms
coordinated with driving elbows
back •M
 ake quick contact with the floor
landing through ball of foot.
•P
 ivot 180° half way through and
continue to goal line
Coaches:
• Combine with Side Skip + Squat.
•E
 nsure arms drive movement
½ court/back.
•E
 nsure trunk remains
upright and stable
•E
 nsure knees lift high
and do not turn in.

FORWARD AND BACKWARD, LATERAL SHUFFLE

Instructions Key Points
Starting Position: Players:
•S
 pread out along the goal line • Stay in a strong, compact posture
•S
 it backwards into semi • Fast, light feet
squat position • Swing your arms
•S
 houlders, hips, knees and • Eyes up.
feet facing forwards
•K
 nees in line with feet. Coaches:
•S
 hort sharp footwork balanced
Instruction: over feet
•R
 emain in semi squat position use •E
 nsure bend through hips
short sharp footwork balanced and knees
over feet •S
 houlders hips knees and feet
•U
 se arms to drive the movement facing forwards
•T
 ake x2 forwards steps • Knees in line with feet
•T
 ake x2 sideways steps • Use arms to drive movement.
(x1 left/x1 right)
•R
 epeat to half way
•R
 epeat backwards to the goal line.
½ court.
WARM UP/FOOTWORK

FORWARD AND BACKWARD, LATERAL BOUND

Instructions •T
 ake x1 sideways bound left hold
1 second
Starting Position:
• Repeat to half way
•S
 pread out along the goal line
• Repeat backwards to the goal line
•S
 it backwards into semi
squat position ½ court.

•S
 houlders, hips, knees and feet
Key Points
facing forwards
•K
 nees in line with feet. Players:
•L
 and quietly in a strong athletic
Instruction: position
•R
 emain in semi squat position use • Keep eyes up.
short sharp footwork balanced
over feet Coaches:
• Using arms to drive the movement •A
 bsorb landing by bending
through hip/knees
• Take x2 forwards steps
• Ensure hips level
•T
 ake x1 sideways bound right
and hold one second • Knee in line with foot
•R
 eturn to midline with x2 • Foot straight ahead.
forwards steps.

WALKING LUNGE AND ROTATION

Instructions Key Points
Starting Position: Players:
• Spread out along goal line with •D
 rop hip and bend knee
hands on hips. • Keep chest up.

Instruction: Coaches:
•W
 alking 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 •D
 on’t let the front knee come
off the floor forwards of the shin.
•K
 eep trunk upright and tuck
buttocks under to stretch through
front of thigh
•R
 otate trunk away and hold
two seconds
 epeat to ½ way.
•R
½ court.

14
WALKING HAMSTRING/GLUTEALS
Instructions Key Points
Starting Position: Players:
• Spread out across court at half way. •D
 rop hip and bend knee.

Instruction: Coaches:
•W
 hile walking forwards, bring •K
 eep hips level with knee in line
right leg forwards with heel on with foot.
ground keeping knee straight bend
through hips to stretch hamstring
•S
 tep forwards again and cross
right foot over left knee to stretch
gluteals
•R
 epeat on other leg
• Repeat to goal line.
½ court.

TARGET DYNAMIC STRETCH

Individual directed dynamic
stretching targeting identified
areas requiring attention.
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: One exercise from each target group should be completed.

QUADRICEPS
REVERSE LUNGE AND DRIVE
Instructions Key Points
Starting Position: Players:
•S
 tart facing wall 1 metre from wall • Stay strong through torso
with hands on hips. • Eyes up
• Maintain balance.
Instruction:
•S
 tep backward into reverse lunge Coaches:
then rapidly drive swing leg up to •E
 nsure knee in line with foot and
make high contact with foot onto foot straight ahead
the wall.
•E
 nsure hips remain level
As proficiency improves increase
•M
 aking contact with wall via high
speed of movement while
leg drive maximises available
maintaining control.
stance leg gluteal activation
2x12 reps each leg. throughout range and encourages
active acceleration throughout
the motion.

LUNGE WITH PARTNER PUSH

Instructions Key Points
Starting Position: Players:
• In pairs with partner circling. •S
 tay strong through torso
• Eyes up
Instruction:
• Stay tall
• As partner pushes FIRMLY in any
• Knees ‘wide’ on landing.
direction, athlete reacts by dropping
into a split leg lunge position.
Coaches:
2x12 reps each leg.
•E
 nsure lower back remains straight
(do not allow to over arch) and
that hips do not twist
•E
 nsure athletes do not rush
the exercise
•O
 nly once proficient place arms
across chest.

16
CORE
HAND AND FOOT TAP
Instructions Key Points
Starting Position: Players:
• Starting on hands and feet, • Stay strong through trunk, do not
back straight in strong position. let body roll, keep everything in a
straight line.
Instruction:
• Lift your upper body, hips and Coaches:
knees until you form a straight • Ensure no arch or sway of back,
line from head to toe ensure buttocks tucked under,
• Widen through the front and keep head in neutral position
of your chest. •A
 ttempts to encourage some
• Maintain strong position and dynamic abdominal control.
touch hand to opposite foot.
2x12 L/R.

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
back straight and hips level
and hamstrings
• Return to upright posture.
•E
 nsure swing leg hip is
2x8 reps each leg. dropped down to neutral
•E
 nsure back remains straight.
STRENGTH

NORDIC LOWER
Instructions Key Points
Starting Position: Players:
• Kneeling upright onto gym • Try to hold as long as you can
towel with hands crossed • Keep body straight,
over your chest
• Do not stick buttocks out.
•P
 artner keeps stable position
by your fixing feet to floor. Coaches:
•E
 nsure athlete is in a straight
Instruction: line from head to knees
• Slowly lean forwards keeping your
•E
 nsure back is not arched and
body completely straight until
hips not bent
you can no longer hold a stable
position and dropping through •E
 nsure partner firmly holds
your hands to the floor. athletes feet to floor.
2x8 reps each leg. Once proficient encourage the
athlete to return to upright position
rather than dropping to the ground.

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 4 exercises in total 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:
•S
 tanding on both feet in the •S
 it backwards slightly
good technique take off position. prior to taking off
•L
 and quietly with knees wide.
Instruction:
• Jump upwards and land in the Key Coaching Point:
good technique landing position
•E
 nsure good technique take
on two or one leg if proficient
off position and safe landing
• Hold two seconds. technique
x10 reps. •O
 nce 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.
•S
 tanding on one foot in the good
technique take off position.
DO NOT LET KNEE TURN
INWARDS ON LANDING.
Instruction:
• Hop upwards DO NOT LET HIP DROP
•L
 and on the same leg in the ON LANDING.
good technique landing position
• Hold two seconds.
x5 reps each legs.
BALANCE /LANDING

DOUBLE LEG ACTIVITIES

SPEED CROSSES +/- BALL
Instructions Key Points
Players:
Starting Position:
•S
 it backwards prior to taking off
• In the good technique take
off position. •L
 and quietly with knees wide
• Focus
 on moving as quickly
Instruction: as possible while maintaining
• Start in the middle wide knees.
• Double leg jump and land
Coaches:
diagonally to all four points
of the cross •E
 nsure good technique take
off and good technique landing
• Perform as quickly as possible
position
• Return to middle after each jump
•P
 ay particular attention to knee
• Keep arms overhead. position at the point of repeated
x5 reps. landing/take off avoiding knees
coming inwards.
Ball Alternative
• In pairs, catch and pass a ball
on landing.
Once proficient land on one leg
or add a ball pass at the point of
the cross.

20
ROTATION 180 +/- BALL
Instructions Ball Alternative
Starting Position: Instruction:
• In pairs •P
 artner feeds a ball as the
•C ommence in the good technique player is rotating back to centre
take off position. •A
 lternate between passing ball
and jump rotating
Instruction:
•C
 atch in midair and land
• Alternate which athlete calls
•G
 radually make pass slightly out
the direction
of reach so athlete needs to adjust.
• Caller will instruct two directions
Repeat x5 calls each athlete.
 g. ‘Left, left’ or ‘right, left’ On
e
command of caller both athletes Key Points
explode into air, rotate 180° in the
Players:
direction specified
•S
 it backwards prior to taking off
• Land
•L
 and quietly with knees wide
• Pause one second before taking
off again in direction specified •O
 nly rotate as far as you can
rehearse GOOD landing technique -
• Stick final landing and hold
avoids simply learning poor landing.
• Land in the good technique
landing position with arms
Coaches:
overhead.
•E
 nsure good technique take
Repeat x5 calls each athlete.
off and good technique landing
Once proficient reduce contact position
time such that it is an instantaneous •E
 nsure athletes only rotate as far as
second jump or add a ball pass. they can maintain good technique.
BALANCE /LANDING

SINGLE LEG ACTIVITIES

DIAGONAL +/- BALL
Instructions Key Points
Starting Position: Players:
• In pairs, facing partner. •S
 it backwards prior to taking off
• Land quietly and balanced.
Instruction:
• Start with fast feet Coaches:
• Alternate who calls the direction •E
 nsure good technique take
• Jump backwards before off and good technique landing
immediately jumping diagonally position
forwards to left or right landing •F
 acing partner encourages eyes
on one leg up as players will look at their
• Pause one second team mate rather than their feet
while also allowing team mate
• Push off single leg to return to
to provide feedback on landings.
start position.
Repeat x5 calls each athlete.
As proficiency improves reduce
contact time such that it is an
instantaneous second jump.

LAND AND PUSH

Instructions Key Points
Starting Position: Players:
• In pairs, partner circles athlete • Sit
 backwards prior to taking off
• Start in good technique take • Land quietly and balance.
off position.
Coaches:
Instruction: •E
 nsure good technique
• Jump off both feet take off and good technique
•L
 and on either two or one leg landing position
(depending on proficiency) •E
 nsure partner performs a firm
in the ideal good technique destabilising force to trunk
landing position •F
 acing partner encourages eyes
•E
 nsure hip does not drop up as players will look at their
down on landing leg team mate rather than their feet
•W
 hile in air partner provides while also allowing team mate to
a firm push to off balance. provide feedback on landings.
R
 epeat x5 landings each leg in
multiple directions.

Ball Alternative
•P
 erform in threes and add a ball
catch to the drill i.e. Jump, contact
and catch ball.
Repeat x10 passes.
22
REPEATED EFFORT
REPEATED SPEED CROSSES +/- BALL
Instructions Ball Alternative
Starting Position: Starting Position
• In the good technique • In pairs, facing partner.
take off position.
Instruction:
Instruction: • Repeat exercise as described,
• Start in the middle catch and pass a ball on the
• Diagonally jump to a second landing.
point of the cross Once proficient perform x1 without
• Instantly take off again ball, x1 with ball each direction.
in the same direction
• Returning to middle after Key Points
two jumps in each direction Players:
• Repeat to all points of the cross •S
 it backwards slightly
• Perform as quickly as possible prior to taking off
• Keep arms overhead. • Land quietly with knees wide.
Repeat x2 each way.
Coaches:
Once proficient land on one leg •E
 nsure good technique take off and
or add a ball. good technique landing position
•W
 atch for knee alignment at the
first landing/second take off
•O
 nce proficient progress by
increasing the height of the jump.
BALANCE /LANDING

TUCK JUMPS +/- SLALOM

Instructions Key Points
Starting Position: Players:
• Start in the good technique •S
 tay upright and keep chest up
take off position. • Land softly and keep knees wide.
Instruction:
Coaches:
• Jump and land repeatedly
on the spot •E
 nsure knees do not move
inwards particularly with
• Lifting knees to hip height.
repeated landing/take off
2x5 jumps.
• If the exercise is too difficult
Starting Position Slalom: pause between tuck jumps to
• Start in the good technique ensure safe landing alignment.
take off position.
Instruction:
• Jump and land repeatedly lifting
knees to hip height diagonally
forwards x5 jumps
• Followed by diagonally
backwards x5 jumps.
2x5 jumps forwards/backwards.

24
AGILITY

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

4 exercises in total each time the program is delivered.

PREDICTED CHANGE OF DIRECTION

ZIG ZAG BOUND
Instructions Key Points
Starting Position: Players:
•S
 pread out along the goal line. •S
 tay tall
•E
 yes up
Instruction:
•U
 se arms
• Start with a double leg squat
backwards (or efficient squat •T
 ry to stay in the air as
position) long as possible
• Then commence zigzag •G
 radually increase the distance
running swinging legs high into and speed of the bound.
exaggerated hip/knee bend
Coaches:
• Land on the balls of your feet
•E
 nsure knee does not turn in
• Use your arms to drive the
on direction change and hips
movement
remain level
• Drive opposite arm and leg
•E
 nsure landing through balls
• Progressively increase distance of feet.
and speed of bound
• Repeat to half way.
2x ½ court.
AGILITY

DEFENSIVE SHUFFLE
Instructions Key Points
Starting Position: Players:
•S
 pread out across court at half way. •S
 tay compact throughout
• Keep knees wide
Instruction:
• Quiet feet.
• Sit backwards into semi
squat position
Coaches:
•P
 erform x2 repeated diagonally
•E
 nsure knees in line with feet
backwards sidesteps in semi squat
position •E
 nsure hips/knees bent
•K
 eep arms overhead •E
 nsure strong through torso.
•C
 ontinue to goal line
• Combine with Zig Zag Bound.
2x ½ court.

REACTIVE CHANGE OF DIRECTION

ROTATION SURPRISES + BALL
Instructions Key Points
Starting Position: Players:
• In pairs, directly opposite partner, •S
 tay compact and strong when
with a ball. changing direction
•M
 ove quickly but quietly
Instructions:
•R
 apid ball skills with controlled
• Start with fast feet rotational landing in good
• Partner rapidly passes ball alignment.
repeatedly overhead in
random surprises Coaches:
• Partner dictates x10 change of •E
 nsures load is dispersed more
direction left or right 90/180° evenly throughout both feet.
rotation (as far as you can) with
single leg land
• Keep arms overhead
• Repeat by partner.
x10 reps.

26
REVERSE SIDESTEP +/- BALL
Instructions Instructions:
Starting Position: • Start with fast feet
•T
 eam forming a circle •O
 n command of partner sidestep
rapidly diagonally backwards
• One player elected the caller.
left/right
Instructions: •x
 2-3 steps with fast change of
direction back to centre to
•S
 tart with fast feet
catch ball.
•C
 aller instructs left or right
x10 reps.
•O
 n command of the caller
sidestep rapidly diagonally Key Points
backwards either left/right
Players:
•x
 2-3 steps with fast change
of direction back to centre to •S
 tay compact and strong when
fast feet position. changing direction
x10 reps. •M
 ove quickly but quietly
•T
 ry to stay centred over body
Ball Progression •D
 rive through inside leg to
accelerate back.
Starting Position:
• In pairs, directly opposite partner, Coaches:
with a ball. •S
 tay low (hip/knee flexion)
•B
 alanced over feet (control
trunk position)
•U
 se safe change of direction
technique.
AGILITY

DECELERATION TECHNIQUE
STRAIGHT LINE DECELERATION
Instructions Key Points
Starting Position: Players:
•S
 pread out along the goal line. • When decelerating stay low and
balanced over feet using multiple
Instructions: short steps to decelerate.
•A
 ccelerate out hard x10 reps.
to top of circle
•T
 hen decelerate rapidly Coaches:
over five small steps •U
 se good technique deceleration.
•W
 alk back to baseline
•E
 nsure you practice x2 take offs
with alternate foot in front to
ensure symmetry of push off drive.
x2 reps each leg.

CHANGE OF DIRECTION
Instructions Key Points
Starting Position: Players:
•S
 pread out along the goal line. • Stay compact and strong when
changing direction
Instructions: • Move quickly but quietly
•A
 ccelerate out hard to top • Try to stay centred over body
of circle
• Outside leg acts as the brake
•D
 ecelerate and turn to accelerate
• Inside leg acts as the accelerator.
back to base line before changing
direction once more x10 reps.
•A
 lways turn the same way
Coaches:
•A
 s you turn reach down to touch
•U
 se safe deceleration and
the outer aspect of your inside leg
change of direction technique.
•W
 alk back to baseline.
x1 rep each way.

28
NETBALL PLANE
Y DRILL – DODGE AND DECELERATE
Instructions Key Points
Starting Position: Players:
• In pairs, 5m from partner • Stay compact and strong when
• One athlete is the attacker dodging
• One is defender. • Keep weight over body
• Move quickly but quietly
Instructions: • When decelerating stay low and
•S
 tart with fast feet balanced over feet using multiple
•O
 n partners command accelerate short steps to decelerate.
out straight towards defender x10 reps.
who is approaching with arms up
•D
 efender dictates direction to Coaches:
drive towards • Stay low (hip/knee flexion) and
•D
 odge x1 then drive in direction balanced over feet (control trunk
dictated by partner position) when dodging
•F
 ocus on the DODGE • Ensure centre of mass over body
•D
 rive 5m then decelerate. • Knees in line with feet
x2 reps each leg. • Use arms and knees to drive
when running.

Y DRILL - DODGE AND CHANGE OF DIRECTION +/- BALL

Instructions Instruction:
Starting Position: •Y
 drill as above, dodge then
accelerate out 5m to top of ‘Y’
• In pairs, 5m from partner
before catching ball passed from
•O
 ne athlete is the attacker feeder before changing direction
•O
 ne is defender. back to base of ‘Y’.
 nce proficient perform x1 without
O
Instruction: ball, x1 with ball each direction.
• Y drill as above, dodge then
accelerate out 5m to top of ‘Y’ Key Points
before changing direction back Players:
to base of ‘Y’
•S
 tay compact and strong when
• As you turn reach down to touch changing direction
the outer aspect of your inside leg.
•M
 ove quickly but quietly
x2 each direction.
•O
 utside leg acts as the brake, inside
leg acts as the accelerator
Ball Alternative
•W
 hen planting the outside foot
Starting Position:
ensure it begins to turn in the
• In pairs, 5m from partner direction you are heading.
•O
 ne athlete is the attacker
•O
 ne is defender. Coaches:
•E
 nsure good technique change
of direction.
AGILITY

Y DRILL – PIVOT +/- BALL

Instructions
Key Points
Starting Position:
•S
 pread out along the goal line. Players:
• Stay compact and strong when
Instructions: changing direction
•A
 ccelerate out hard to top • Move quickly but quietly
of circle • Plant outside foot to decelerate
•T
 hen decelerate rapidly over and pivot
five small steps • When pivoting ensure foot
•W
 alk back to baseline begins to turn in the direction
•E
 nsure you practice x2 take you are heading
offs with alternate foot in front • Transfer weight to inside leg
to ensure symmetry of push to drive
off drive. • Accelerate down court.
x2 reps each direction.
Coaches:
Ball Alternative •E
 nsure good technique change
of direction transferring weight
Starting Position
to inside leg to drive
•A
 s a team
•A
 ccelerate down court.
•O
 ne player stands 10m
from group to feed the ball
•O
 thers assemble in a line.
x1 rep each way.

Instruction
• 1 st player accelerates forwards
to feeder
•O
 n command athlete accelerates
diagonally in the direction
specified by feeder
•C
 atch and pass ball before
pivoting outwardly to pass
back to next player in line
•N
 ext player accelerates forwards
to catch ball/passes back to
feeder and repeats process
•O
 nce proficient add additional
dodge
•P
 rior to directional change
specified by feeder
•A
 n additional ball can be added.

30
ONE ON ONE
Instructions Key Points
Starting Position: Players:
• In pairs, stand facing partner •S
 tay compact and strong
about 2 metres apart when changing direction.
• Spread out across court
Coaches:
• One athlete is the attacker
•E
 nsure good technique
• One is defender. change of direction.

Instruction:
• Attacker uses repeated sidestep
dodging to beat opponent
• Swap roles
• Focus on technique.
x2 reps each for attacker/defender.
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