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Korfball drill: abdominal exercises
Suitable for the following techniques:
cardio
,
strength
,
strength
,
strength
,
strength
,
strength
,
strength
,
strength
,
strength
Abdominal exercises
Cobra stretch 10x
Lie on your stomach on the floor with legs side by side and toes long.
Place the palms near the top of the shoulders on the ground.
Exhale and push the body up by arching the back.
Keep the hips on the ground.
If this is too heavy, support with the elbows on the ground instead of the hands.
Standing side stretch 10x
Stand with feet shoulder-width apart.
Clasp the hands together above the head.
Bend sideways so the ear begins to point toward the ground.
To stay balanced, push the hips in the opposite direction.
Slowly come into the position and hold the stretch for 5 counts.
Continue breathing normally.
Kneeling abdominal stretch
on thighs rocking
10x
Sit on the knees with knees hip-width apart and toes on the floor.
Place the hands under the buttocks on the thigh.
Arch the back back so that the chest comes forward.
Tighten the abdominal muscles.
Lift body in boat position 5x
Lie on your back with legs extended and place the extended arms behind the head on the floor.
Tilt your pelvis upward and your lumbar spine on the ground.
Keep your back on the ground throughout the exercise.
Lift your arms and chest about 5 cm off the ground -arms extended backwards.
You now feel a tension in the abdominal muscles.
Lift the legs about 20 cm off the ground.
Hold this for 10 counts.
1,5 meter
Attack
Condition
Defense
General
Passing
Rebound
Running in shot
Shoot
Strength
Warming-up
Characteristics of the drill
Minimum number of players
1
Maximum number of players
100
Necessary materials:
Not applicable
Suitable for the following levels:
B
A
Seniors