Korfball drill: squads (jump strength)
Squads (jump strength)
- The basic squat.
- Place your feet hip-width apart and keep your feet on the ground.
- Slowly lower yourself as far as you can by bending your knees--keep your back as straight as possible and keep looking forward.
- Come back up to the starting position. Begin with 3 sets of 10 squats.
- Squats with weights.
- Place your feet hip-width apart and place two handbells on the floor between your feet (start with 2.5kg - 4kg, depending on what you can handle).
- Kneel down as you would for the basic squat and grasp the weights.
- Then stand with the weights in your hands and let them hang by your sides.
- Lower yourself back down.
- Repeat. Do 3 sets of 5 repetitions.
- Jump up from the squat.
- Stand with your feet hip-width apart and bend your knees until your thighs are parallel to the ground (no deeper). Instead of coming up slowly, jump up with force from the kneeling position and try to turn 180 degrees.
- As you land, sink through your knees again into a squat position--spring with the movement and try not to land straight up.
- Repeat and keep changing directions while jumping so you don't get dizzy (so turn right the first time and left on the next jump, and so on). Start with 3 sets of 5.
Characteristics of the drill
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Necessary materials:
Not applicableSuitable for the following levels:
B
Seniors