The Knee Program
Knees and ankles are the most commonly injured body parts of netballers and most of these injuries occur when landing. In particular, injury to one of the major stabilisers of the knee, the Anterior Cruciate Ligament (ACL), is a common problem, annually representing approximately 25% of serious injuries (Netball Australia National Insurance Data).

Knowing all too well the devastation created by serious knee injuries, Netball Australia’s KNEE Program is designed to prevent them from occurring.  

Netball is a ball sport played by two teams of seven players. Games are played on a rectangular court with raised goal rings at each end.

The object is to score goals from within a defined area, by throwing a ball into a ring attached to 3.05 metres (10 feet) high post.

Players are assigned specific positions, which define their roles within the team and restrict their movement to certain areas of the court. During general play, a player with the ball can hold onto it for only three seconds before shooting for a goal or passing to another player.

The winning team is the one that scores the most goals. Netball games are 40 minutes long.

Netball is played by more than 20 million people in more than 80 countries worldwide, and is most popular in Commonwealth nations. 

1. You cannot travel with the ball.

2. You cannot snatch or hit the ball out of a player's hands. This is deemed “CONTACT” 

3. You must stand 3 feet away from the person with the ball (while defending). This is deemed an “OBSTRUCTION”

4. You cannot hold the ball for more than 3 seconds.

5. You must stay in your zone.

Players can receive the ball on one foot or two feet, but hopping or dragging the landing foot is not allowed. The regulations allow movement of no more than 1.5 steps with the ball.

Offside: A player moving out of their own area (with or without the ball).

Over a Third: You cannot throw the ball over two transverse lines without an interception.

Out of Court: Occurs if the ball hits anything outside the court.

A throw-in returns the ball into play (within 3 seconds) from outside the court line. Foot contact with the line is a foul throw. Players must stay in their designated zones.

Only the Goal Shooter or Goal Attacker may shoot the ball, and they must be inside the goal circle to score. The ball must fall completely through the ringed hoop to be a goal.

Advantage – Advantage is played when a player decides to carry on play despite being impeded by an opposing player. The umpire will allow play to continue if they feel that stopping play and bringing it back for a penalty pass will give the impeded player a disadvantage.

Attacking goal third – The attacking goal third is a third of the court that a team is shooting towards. Centres, Wing Attacks, Goal Attacks, and Goal Shooters are allowed in this third.

Defensive goal third – The defensive goal third is a third of the court that a team is defending. Centres, Wing Defences, Goal Defences, and goalkeepers are allowed in this third.

Centre circle – The centre circle is a small circle in the middle of the court that the Centre must throw the ball from at the beginning of the match and from every centre pass.

Centre pass – A centre pass is taken from the centre circle by the Centres of each team. They may pass the ball to their Goal Attack, Wing Attack, Wing Defence, or Goal Defence. The ball must be received in the centre third.

Centre third – The centre third is the middle third of the court. All players apart from Goal Shooters and goalkeepers are allowed in this third.

Contact – Contact is called when a player impedes an opponent in a way that prevents them from moving freely. This includes knocking or hitting another player or attempting to touch the ball while the other player has it. A penalty pass is awarded to the opposing team.

Footwork – Footwork is called when a player moves and replants their landing leg. The other team is awarded a free pass in the position where the footwork took place.

Free pass – A free pass is awarded to the opposing team when a player commits a non-contact infringement, e.g. footwork or offside. If a free pass is awarded in the shooting circle to the attacking team, they may only pass the ball, not take a shot.

Held ball – A held ball is when a player holds onto the ball for more than 3 seconds before passing or shooting. The other team is awarded a free pass.

Landing foot – Your landing foot is the first foot you land on when you have jumped to receive the ball, meaning you are unable to move and reground it before passing the ball. If you catch a ball with both legs planted, the foot you decide not to move becomes your landing foot.

Obstruction – Obstruction is called when a player marks the player with the ball at a distance shorter that 3 feet away. A penalty pass or shot is awarded to the opposition.

Offside – Offside is called when a player receives the ball in an area of the court that they aren’t allowed to enter. A free pass is awarded to the opposition.

Penalty pass/shot – A penalty pass is awarded when an obstruction or contact call is given by the umpire. If the penalty is awarded in the shooting circle for the attacking team, they may take a penalty pass or shot.

Shooting circle – The shooting circles are the semi-circles (or Ds) at either end of the court. Only the Goal Keeper, Goal Defence, Goal Attack, and Goal Shooter are allowed in this area. Shots can only be taken within this area.

Throw in – A throw in is taken when the ball goes off court. Throw ins are awarded against the team that touched the ball last and must be taken from off the court.

Umpire – The umpires maintain the netball rules by awarding free or penalty passes and keeping track of the score. They also signify pauses and restarts in play. Most netball matches have two umpires.