Sports Specific Guidance
Football
Football is a demanding sport for the knees involving frequent jumping/landing and change of direction. By warming-up with the FIFA 11+ programme the player can prepare themselves for the demands of the sport. Optimally the programme should be performed as a warm-up at least 2-3 times per week. The program consists of running drills, muscle-activation exercises and then more challenging running drills. These componenets address potential deficits in the strength and coordination of the stabilising muscles around the knee joint. It is important to use proper technique during all of the exercises (see Do’s and Don’ts of Performing Preventative Warm-up Programmes).
DOWNLOAD COMPLETE 11+ PROGRAMME
If your club coaches would like to receive free face-to-face training in using this programme please contact us at This email address is being protected from spambots. You need JavaScript enabled to view it.
Netball
Netball is a demanding sport for the knees involving frequent jumping/landing and change of direction. By warming-up with the PEP (Prevent injury and Enhance Performance) programme the player can prepare themselves for the demands of the sport. Optimally the program should be performed as a warm-up at least 2-3 times per week. The program consists of warm-up, stretching, strengthening, plyometrics, and sport specific agilities. The stretching component can be performed at the end of the training session. These componenets address potential deficits in the strength and coordination of the stabilizing muscles around the knee joint. It is important to use proper technique during all of the exercises (see Do’s and Don’ts of Performing Preventative Warm-up Programmes).
summary components of PEP programme
Full PEP Programme instructions
Currently UK Netball has no recognized national injury prevention programme but we would recommend using the PEP programme. Australia Netball has sports specific guidance which can be accessed here
If your club coaches would like to receive free training in this programme please contact us at This email address is being protected from spambots. You need JavaScript enabled to view it..
Rugby
Rugby is a popular contact team sport. It involves lots of side-stepping and sudden changes of direction which is demanding on the knees. Regular use of an appropriate injury prevention warm-up program prepares players for the games physical demands and reduces the risk of injury. For the program to be effective it should be performed as part of all training sessions and prior to matches (2-3 times a week). The RFU “Activate” program consists of exercises designed to improve functional and core strength, balance and agility. It is important to use the correct technique when performing the exercises (see Do’s and Don’ts of Performing Preventative Warm-up Programmes).
U15s
U16s
U17/18s
