Korfball drill: warming-up / flexibility

Three warm-up exercises for flexible muscles.

These exercises are for back, back and hamstring and back legs, ankles and arms.

• Dangling pose. (back)
  • Both feet hip-width apart with feet forward.
  • Hands go up sideways.
  • Tilt your pelvis forward and bring your hands to the ground.
  • Try to feel the breath in your back and hold for 1 minute.
  • Then come up at a slow pace, vertebra by vertebra.
• Down dog. (hamstring and back)
  • Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
  • Plank on your hands.
  • Backside up and back, leaving hands where they are.
  • Hold for 20 seconds and then back in reverse.
• Triangle pose. (back, legs, ankles and arms)
  • Stand arms and legs wide apart. (Legs at wrist width)
  • Turn right foot 90 degrees to the right and point left foot forward.
  • Ankles stay in 1 line.
  • Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
  • Hips stay forward.
  • Stand still and come up.
• Exercise 1 and 2 we do 3x, exercise 3 left and right.