Korfballexercises for technique strength / condition

• Side plank:
  • Support on stretched arm or elbow, other arm points up.
  • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
  • 5x on left arm, 5x on right arm
• Superwoman:
  • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
  • Hold this for 3 seconds and then switch legs and arms.
  • Try not to sink sideways or turn your pelvis.
  • 5x left and 5x right
• The worm:
  • You stand and bring your hands in front of your feet on the ground.
  • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
  • Then you return to the starting position in two steps, each step holding for 3 seconds.
  • Do this 5 times.

• Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
• Next time you hop on your right leg and after the ladder you dodge to the left and score.
• Score together 15 times.

• Left foot in the ladder, right foot next to it (touch all squares)
• Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
• Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
• Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
• Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)

• All in a row, start at the back line.
• On the way out you sprint, on the way back you dribble.
• Every time you come to a line you do an exercise. 1x after the outward journey, 1x after the return journey.
• Exercises (numbers are free to fill in):
  • Squats
  • Push-ups (possibly on your knees)
  • Jumping jacks
  • Lunges, first with the left, then with the right.
  • Burpees

• Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
• Extend left and right leg alternately. 3 x 10 seconds.
• Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
• Tighten abdominal and gluteal muscles 3x
• Deep squat 10x.
• Feet are forward in a spread position just outside the hips.
• Slowly come into a deep squat.
• Side plank left.
• Lie on your left side.
• Arm at shoulder height across the body.
• (Place your bottom leg at a 90-degree angle.
• Raise your outstretched leg 3 times. Total time 20 seconds.
• Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.

Per task 1x quiet to practice and 3x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

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

• 2 teams each put themselves next to each other in pumping position:
  • The first takes a jar with the left hand and puts it between the 2 arms.
  • Then move it with the right hand next to the other side of the body.
  • The 2nd player repeats this until all pots on the other side of the row are on top of each other.
• Per player in the row a pot is provided, use a trainer to put a pot ready when the first player has made the displacement of the previous one.

• 3x planks normal (player stands in pump position but not on his hands but on his elbows)
• 3x planks left (player lies down sideways and stretches his whole body on his elbows and ankles)
• 3x planks on the right (same as previous)
• 3x leg lifts (lie on back, lift legs stretched for a certain time, can be made easier by putting hands under the buttocks...legs as low as possible above the ground)
• 3x superman (on hands and knees, at the start of the time they simultaneously extend their left arm and right leg, then right arm left leg etc...)

• You will do this task in pairs.
• Use a basket for each pair.

• Put 4 hats around the basket in a square about 1.5 meters from the basket. (the basket is in the middle)
• Stand in between the 2 hats in front of the basket.
• Shoot to score.
• The person under the basket names a colour and you tap on that colour.
• Go back between the 2 hats in front of the basket.
• If you have scored, you don't have to run to a colour.
• Do this until someone has scored 5.

Per task 1x quiet to practice and 5x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

• Sideways to the right.
• Sprint diagonally.
• Steady backward.
• Sprint diagonally.
• Hopping.
• Sideways to the left.
• Slowly back to the start.
• We do this 5 times.