Korfball drill: strength and stability

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

• Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
• Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
• Sprinting to the top of the flower, keeping your face one way.
• Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
• 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop