It's been confirmed Knott will be offered new terms by Sunderland.
"I think playing in the Conference is a lot different to the style of football with the under 21's; it's a lot more physical and in your face," he explained to safc.com.
"I know technically I'm a good player but both myself and Bally [Kevin Ball] felt I needed to go and work on my game off the ball - in terms of when to press and when not to press.
"I'm getting the chance to do that at Woking and, before my injury, I was probably the fittest I've ever been.
"I'm eager to prove myself and come back to Sunderland a much better player."