Korfballexercise: ladder + jump

Suitable for the following techniques: warming-up

Ladder + jump

Four sets:

  1. Ladder:
    1. 3 foot contacts per section
    2. Walk backwards to start position
  2. Ladder:
    1. Shuffle (2 foot contacts in, 1 foot contact out)
    2. Jump from a standing position over the hurdle
  3. Ladder:
    1. Same as previous but backwards + jump from standing, at landing immediately change in short sprint
  4. Ladder:
    1. Sideways with 2 foot contacts, knees high (alternate left-right every time)
    2. Lunges at a slow pace back
  5. Ladder:
    1. 2 feet together 2 forward, 1 backward
    2. Sideways low position to starting point (change direction of view every sequence)
  6. One ball each: Ladder:
    1. 3 foot contacts ball above head
    2. Slowly walk back and at the same time move the ball around the waist
  7. One ball each: Ladder:
    1. Rebound 1 contact per section with ball around waist (change leg every series)
    2. Pump 4 times on ball


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Features of the exercise

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Materials Needed:
Not applicable
Suitable for following levels: