COACHING

AGILITY Perform 4 exercises in total

RUNNING TECHNIQUEForward Bound 2x ½ CourtDefensive Shuffle 2x ½ CourtDECELERATION TECHNIQUESliding Shuffle 2x ½ CourtPartner + Ball x2 RepsCHANGE OF DIRECTIONLateral Shuffle x3 Reps L/R

NETBALL PLANE

Y Drill - Deceleration x2 Reps L/RY Drill - Change of Direction x2 Reps L/RY Drill - Partner + Ball x2 Reps L/R

BALANCE/LANDING Perform 4 exercises in total

JUMP AND LAND TECHNIQUEDouble Leg and Single Leg x10 RepsDOUBLE LEG ACTIVITIESRotation 180° +/- Ball x5 Reps L/RCrosses +/- Ball x2 RepsPartner Push x5 Reps L/RSINGLE LEG ACTIVITIESPartner Push x5 Reps L/RSlaloms +/- Run on 2x5 Reps F/BSurprises x10 RepsREPEATED EFFORTRepeated Diagonal Crosses +/- Ball x2 Repsx3 Step Slaloms + Ball x2 Repsx3 Side Step + Ball x10 RepsTuck Jump +/- Pause 2x5 Jumps

STRENGTH Perform 1 from each target muscleQUADRICEPSReverse Lunge and Drive 2x12 RepsSquats 2x12 RepsGLUTEALS/HAMSTRINGSArabesque 2x 8 Reps L/R

Bridge 2x12 RepsCOREPlank 2x30 SecondsSide Plank 30 Seconds L/R

WARM UP Perform allJog Forwards and Jog Backwards ½ CourtWalking As ½ CourtButt Flicks Forwards and Backwards ½ CourtSide Skip and Squat ½ CourtForward and Backward Shuffle x10 Reps L/RForwards and Backwards, Lateral Shuffle ½ CourtWalking Lunge ½ CourtWalking Hamstring and Gluteals ½ CourtHip Rotation Walk ½ CourtWalking Quadriceps ½ Court

L/R – Left/Right F/B – Front/Back

KEY PRINCIPLES Good Technique - Take Off Good Technique - DecelerationGood Technique - Landing Good Technique - Change of Direction

THE KNEE PROGRAM RECREATIONAL GUIDE

KNEE: Knee injury prevention for Netballers to Enhance performance and Extend play