Korfball drill: stability and strength training

Suitable for the following techniques: strength

Stability and strength training

  1. Medicine ball throw
    1. Stand up straight and hold the medicine ball behind your head
    2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
    3. Your teammate catches the ball and brings it behind the head and throws it back
    4. throw 20 times each
  2. Stretching tendons
    1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
    2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
    3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
    4. 5x
  3. Standing Crunch
    1. Stand upright with left leg in front of the right leg.
    2. Shift your weight to the front leg and lift your right knee up to the hips
    3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
    4. Come as high as possible, hold for a moment and then return to the starting position
    5. Each leg 10x
  4. Chair pose
    1. Stand up straight
    2. Arms above your head and bend your knees forward at a 45-degree angle
    3. Keep feet flat against the ground
    4. Hold for 30 seconds.
  5. Lateral low lunch
    1. Stand up straight with hips extended and hands straight forward
    2. Take a step to the left and squat on the right leg
    3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
    4. Tense the abdominal muscles and push back to the starting position on your right leg
    5. Each leg 10x
  6. Lift Heel
    1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
    2. Keep knees extended and lift heels as high as possible
    3. Try to hold the highest point for 3 seconds and then come back down slowly
    4. 10x
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Characteristics of the drill

2
20
Necessary materials:
Not applicable
Suitable for the following levels:
U15
U16
U17
U18
U19
U20
U21
U22
Seniors