Korfball drill: 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.