Korfball drill: strength + stability (12 min)

Suitable for the following techniques: condition, strength

Strength + stability (12 min)

Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)

Burpees

  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)

Push-ups

  • 3 x 8 pylo-clap push-ups

Characteristics of the drill

1
12
Necessary materials:
Not applicable
Suitable for the following levels:

 

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