Korfball drill: stability exercises
Suitable for the following techniques: strength
Stability exercises
- Hip and thigh stretch
- Sit on the left knee and put the right foot in front on that ground. (bend less than 90 degrees)
- Bring the torso forward and bend the right knee so that it slides towards the toes.
- Keeping the torso neutral, press the right hip forward and down so you feel stretch in the front of the thigh.
- Raise your arms and keep the shoulders relaxed.
- Arms down and hips back.
- Extend the right leg and bring your body forward.
- Put your hands on the floor next to the leg.
- Stay like this for 10 seconds.
- Do this 5 times for each leg.
- Twisting lower back stretch
- Lie on back and pull knees up, hands wide at shoulder height with palm facing down.
- Slowly turn your knees to the right.
- Return to the start position and then to the left.
- 5x on each side.
- You can also do this with one leg straight and lower the knee of the other leg over it. (is heavier)
- Gluteal stretch
- Lie on your back, bend the left leg and cross the right ankle over the left knee.
- Grab the back of the left thigh by the knee with your hands and gently pull the leg towards the right shoulder.
- Hold for 30 seconds, relax and repeat.
- Same, but for the other gluteal muscle.
- Lower abs, hip flexors and leg extensors
- Lie on your back with legs bent and press your back against the floor.
- Support with arms beside the body and press them firmly to the ground.
- Now stretch both legs straight forward until the heels are about 10 cm above the ground.
- Bend the legs again and bring them back to the starting position.
- Do this 8 times.
- Standing knee to chest stretch
- Stand on one leg and raise the knee of the other leg.
- Grasp the knee and pull it to your chest, then spring up with the other leg.
- Now switch legs.
- Each leg 10 times.
Characteristics of the drill
1
100
Necessary materials:
Not applicableSuitable for the following levels:
B
A
Seniors