korfball drill:

Suitable for the following techniques: strength

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Starting position

  • Lie on your back.
  • Bend your knees 90 degrees and put both feet flat on the ground.
  • Your arms lie along your body with your palms down.


  • Tighten your buttocks and belly.
  • Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.


  • To add increase the difficulty of this exercise, stretch your right and left legs alternately, keeping your hips in position.