Warm-up with running drills, ball, and speed ladder
Cooperation with Ball and Speed Ladder
Work in pairs with a ball and a speed ladder.
One player passes the ball while the other moves through the speed ladder on their toes.
The ball is continuously played.
When you have passed through the speed ladder, take a running-in shot at the korf further ahead.
Repeat this five times per person through the speed ladder.
Perform the exercise calmly as a warm-up and to improve motor control.
Individual Running Drills with Balance
Go through the speed ladder individually.
Cones are placed in the speed ladder that you must jump over.
Land on one leg in the next open space and alternate between left and right leg.
Repeat this until you reach the end of the speed ladder and finish with a running-in shot.
Again, five times per person through the speed ladder.
Sprint Competition through the Speed Ladder
Move forward two spaces on your toes and one space back to the end of the speed ladder.
At the end of the speed ladder, take a short sprint to a point indicated by the trainer.
Repeat this five times per person through the speed ladder.
To add a competitive element, the spaces can be combined, and players can compete against each other by scoring with the running-in shots and being the first to complete the sprint.