Korfball drill: core exercises

Leg raises C24

• Lie on your back with arms along the side of your body and legs extended just above the floor.
• Raise both legs to about 90.
• Lower the legs to just above the ground.
• Do this 25 times.

Reverse plank

• Sit down with your legs stretched out in front of you and your arms straight behind you.
• Fingers pointing forward.
• Press the hands against the floor and bring hips and buttocks up until the body forms a straight line from the shoulders.
• Raise one leg and hold for 30 seconds.
• Switch legs.

C14: Short Scissor Crunch

• Lie on your back and let your legs hang about 10 cm above the ground.
• Hands are just below the buttocks.
• Move your legs up and down quickly for about 20-30 cm without touching the ground.
• At the same time, lift your upper body.
• Do this with the scissor movement.
• For example, scissor up 2 times and scissor down 2 times.
• Do this for 30 seconds.

Mountain climb F4

• Start in the push-up position. (plank on hands)
• Come with 1 leg forward, with the knee as close to the chest as possible.
• Then return to starting position.
• Then the other leg.
• Do this with each leg 5 times.