Korfballexercise: improve sprint speed and jumping power
Suitable for the following techniques: condition
Improve sprint speed and jumping power
Instructions
- Work in pairs and switch roles after each series.
- Start by skipping sideways to the right over the cones. Then return to the starting point with a big jump. Repeat this 3 times, 4 sets with the left leg and 3 times, 4 sets with the right leg.
- Rise on the left leg and skip to the right side with the right leg. Rise on the right leg there and skip to the left side. Repeat 4 times, 12 repetitions per side.
- Hop sideways over the cones 4 times, 12 times, and then return between them with both feet. Repeat 4 times, 12 times with both feet through the cones and then return with a jump. Do this 3 times, 4 sets with the left leg and 3 times, 4 sets with the right leg.
- From left to right and right to left with both feet between the poles. Hold for a count of 1 on the outside. Change direction.
- Cross-over between and outside the poles.
- Skating jumps over the poles.
- Rise on the right leg and skip to the other side with the left leg and return with a big jump. Repeat each 3 times.