Korfball drill: speed ladder and reaction exercises (core stability)

Suitable for the following techniques: condition, strength, 1-5-meter

Speed ladder and reaction exercises (core stability)

Speed ladder (the next one only starts when the first 4 squares are gone)
  1. Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
  2. Hopscotch through the ladder on the left leg 10x
  3. Hop through the ladder on the right leg 10x
  4. 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder. 10x
  5. Sideways hop on and off the ladder

Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
  • One player stands in the box, the other(s) look on.
  • Put two lines on each side of the rectangle.
  • The players in the box move their feet on the spot. (dribbling)
  • The players are constantly given commands that they must respond to.
  • Each time you mention a color of a hat, they must touch that hat with their hand.
  • The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
  • Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat


Characteristics of the drill

3
21
Necessary materials:
Not applicable
Suitable for the following levels:
B
A
Seniors

 

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