Korfballexercise: leg warm-up routine

Suitable for the following techniques: warming-up

Leg warm-up routine

Jog and Walk
  • Make a lap around the field.
  • Jog along the long sides.
  • Walk along the short sides.
Squats
  • Stand upright with feet hip-width apart.
  • Perform 20 squats at a slow pace.
Jump Squats
  • Stand upright with feet hip-width apart.
  • Start with arms extended above the head.
  • Let the arms fall alongside the body as you bend the knees.
  • Swing the arms backward and jump while moving the arms forward and upward.
  • Keep the back straight, hips back, feet flat on the ground.
Lunges
  • Basic position: stand upright with feet slightly apart.
  • Step the right leg straight forward and bend the knee 90 degrees.
  • Left knee close to the ground.
  • Rise up and step the right leg to the right side, foot slightly turned forward.
  • Bend the left knee.
  • Return to the basic position and step the right leg backward.
  • Bend the left knee.
  • Repeat for the left leg.
Jog and Sprint
  • Make a lap around the field.
  • Jog along the long sides.
  • Sprint along the short sides.
Add to training

Features of the exercise

1
10
Materials Needed:
Not applicable
Suitable for following levels: