Korfball drill: ladder

Ladder

Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
The intention is also to emphasize balance. So use your arms as well.

  • 2 foot contacts per section forward.
  • 2 foot contacts per square sideways (only in the ladder).
  • Icky shuffle (in-out).
  • Icky shuffle backwards.
  • In and out (2 feet in, 2 feet spread out from the ladder) explosively.
  • 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
  • Sideways in-out the ladder 2 foot contacts.
  • Cross-over: move sideways, always bring the 'back' leg in front.
  • Sideways through the ladder, changing foot each time you jump.
  • Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
  • Carioca: lateral through the ladder, front to back.
  • Like icky-shuffle, but with 2 feet together (out-in-out).
  • Same as previous, but now on 1 leg.
  • 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.


Characteristics of the drill

4
16
Necessary materials:
Not applicable
Suitable for the following levels:
C
B
A
Seniors

 

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