High Knees: Enhancing Speed, Agility, and Power for Netball Performance

Why is high knees good for netball?

High knees are an exceptionally effective exercise for netball players, primarily because they directly enhance sprint mechanics, improve speed and agility, build lower body power, and boost cardiovascular fitness—all critical attributes for the dynamic, multi-directional demands of the sport.

Understanding the Physical Demands of Netball

Netball is a sport characterized by explosive, intermittent movements. Players must execute rapid accelerations, sudden decelerations, quick changes of direction, powerful jumps for intercepts and shots, and sustained periods of high-intensity running. Success in netball hinges on a robust foundation of speed, agility, power, endurance, and refined motor control. High knees, when incorporated correctly, serve as a foundational exercise to develop these crucial physical attributes.

The Biomechanics of High Knees

High knees is a plyometric-like, dynamic exercise that mimics the knee drive phase of sprinting. It involves rapidly lifting the knees alternately towards the chest, engaging a complex synergy of muscles in the lower body and core. This movement pattern forces the hip flexors, quadriceps, glutes, and core musculature to work synergistically, promoting efficient force production and transfer.

Enhanced Sprint Mechanics and Stride Efficiency

One of the most significant benefits of high knees for netball is its direct impact on running efficiency.

• Improved Knee Drive: The exercise specifically trains the powerful, upward drive of the knee, which is fundamental for achieving a longer stride length and more forceful ground contact during sprinting.
• Increased Stride Rate: Performing high knees rapidly encourages a quicker leg turnover, leading to an improved stride rate. Both stride length and stride rate are key determinants of sprint speed.
• Optimized Arm Drive: High knees naturally integrate a coordinated arm swing (opposite arm to opposite leg), reinforcing the full-body coordination necessary for efficient running and powerful acceleration.

Increased Speed and Agility

Netball is played in a confined space, demanding frequent bursts of speed and the ability to change direction without losing momentum.

• Acceleration Capability: High knees build the explosive power in the hip flexors and quadriceps required for powerful initial acceleration, allowing players to quickly get to open spaces or close down opponents.
• Deceleration and Re-acceleration: The rapid, repetitive nature of high knees, particularly when performed with quick ground contact, trains the muscles involved in decelerating and then re-accelerating, which is vital for the stop-start nature of netball.
• Multi-Directional Transfer: While primarily a linear movement, the strength, power, and coordination developed through high knees transfer effectively to lateral and diagonal movements, enhancing overall agility on the court.

Development of Lower Body Power and Explosiveness

The dynamic action of high knees is excellent for developing key aspects of lower body power.

• Hip Flexor Strength: Strong hip flexors are crucial for rapid leg recovery and powerful knee drive, directly translating to faster running and higher jumps.
• Quadriceps and Gluteal Activation: These primary movers are powerfully engaged to extend the hip and knee, providing the propulsive force for sprinting, jumping, and quick changes of direction.
• Calf Strength and Elasticity: The quick, light foot contact on the balls of the feet helps to build strength and elasticity in the calves and Achilles tendon, contributing to push-off power and reactive agility.

Improved Neuromuscular Coordination and Proprioception

High knees are not just about raw power; they also refine the communication between the brain and muscles.

• Motor Unit Recruitment: The exercise teaches the nervous system to activate a higher number of muscle fibers more rapidly and efficiently, leading to more powerful and coordinated movements.
• Rhythm and Timing: Maintaining a consistent rhythm during high knees enhances the timing and coordination between the upper and lower body, crucial for fluid and efficient athletic movements.
• Proprioceptive Feedback: The dynamic balance required during high knees improves body awareness and proprioception, helping players maintain stability and control during fast-paced, unpredictable movements on the court.

Cardiovascular Conditioning

High knees, especially when performed for extended periods or as part of a high-intensity interval training (HIIT) circuit, significantly elevate the heart rate.

• Anaerobic Capacity: Short, intense bursts of high knees improve the body's ability to perform work without oxygen, mimicking the anaerobic demands of netball.
• Aerobic Endurance: Sustained periods of high knees or their inclusion in conditioning drills contribute to overall cardiovascular fitness, allowing players to maintain high-intensity efforts throughout a game.

Injury Prevention

Incorporating high knees into a netball training regimen can contribute to injury prevention.

• Dynamic Warm-up: As a dynamic warm-up exercise, high knees effectively prepare muscles, tendons, and ligaments for activity, increasing blood flow and reducing stiffness.
• Strengthening Stabilizers: The exercise engages core and hip stabilizing muscles, which are vital for maintaining proper alignment and reducing the risk of common netball injuries such as ankle sprains, knee issues, and hip strains.
• Improved Movement Patterns: By reinforcing efficient and powerful movement patterns, high knees can help correct compensatory movements that might otherwise lead to overuse injuries.

Incorporating High Knees into Netball Training

High knees can be strategically integrated into various phases of a netball training session:

• Warm-up: As part of a dynamic warm-up routine, performing 2-3 sets of 20-30 meters.
• Agility Drills: Integrate into agility ladder drills, cone drills, or shuttle runs to combine speed and directional changes.
• Conditioning: Include in HIIT circuits, sprint training, or plyometric routines for enhanced power and endurance.
• Progression: Start with a focus on proper technique at a slower pace, gradually increasing speed, duration, and intensity as proficiency improves.

Proper High Knees Technique

To maximize benefits and minimize injury risk, proper form is paramount:

• Upright Posture: Maintain a tall, upright posture with a slight forward lean from the ankles, not the waist.
• Core Engagement: Keep the abdominal muscles braced and engaged to stabilize the trunk and transfer power efficiently.
• Knee Drive: Drive each knee forcefully upwards towards hip height, or as high as comfortable while maintaining control.
• Arm Drive: Coordinate with an active arm swing, driving the opposite arm forward as the knee rises.
• Foot Contact: Land lightly on the balls of the feet, directly beneath the hips, with quick ground contact time.
• Rhythm: Strive for a quick, rhythmic tempo, focusing on rapid leg turnover.

Conclusion

High knees are far more than just a basic warm-up exercise for netball players. They are a multi-faceted drill that directly contributes to the development of critical athletic attributes: explosive power, rapid acceleration, enhanced agility, and robust cardiovascular fitness. By systematically incorporating high knees into training, netball players can significantly improve their on-court performance, reduce injury risk, and elevate their game to meet the demanding physical requirements of the sport.