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Korfball drill: core stability for upper body, hips and legs
Suitable for the following techniques:
strength
Core stability for upper body, hips and legs
Power squat
Stand up straight and hold a ball in front of the body.
Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
Bend the elbows and bring the ball to the right ear.
Keeping the back neutral, bend from the hips and knees.
Lower the torso to the left and bring the ball to the left ankle.
Tighten the left leg and stretch the knee and torso and return to the starting position.
Do 15 times on each leg.
Standing Crunch
Stand upright with left leg in front of right leg. Hands up.
Shift weight onto left foot and pull right knee up to hip height.
At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
Make your hands into fists.
Stop at the highest point, hold for 2 seconds and return to the starting position.
Do this 10 times with each leg.
Chair position
Stand up straight
Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
Keep feet flat on the floor and press heels against the ground.
Hold for 30 seconds.
Low Lateral Lunge
Stand up straight with hips extended and arms straight out.
Step to the left and squat down on the right leg.
Bend at the hip and keep the back neutral.
Extend the left leg while keeping the feet flat on the ground.
Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
Do this 10 times on each side
Eight turns with the ball
Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
Bring the ball forward and bring it between the legs to the other hand.
Grab the ball behind the leg and swing it forward and through the other leg.
Pass the ball 20 times this way and then 20 times the other way.
Standing flat twist
Stand upright with a ball in your hands, holding it at chest height with your hands bent.
Keep your feet still and turn your torso from the waist to the left.
Then turn to the right.
Keep the ball at the right height and do this 30 times.
1,5 meter
Attack
Condition
Defense
General
Passing
Rebound
Running in shot
Shoot
Strength
Warming-up
Characteristics of the drill
Minimum number of players
2
Maximum number of players
20
Necessary materials:
Not applicable
Suitable for the following levels:
B
A
Seniors