Korfball drill: stability exercises

Suitable for the following techniques: strength

Stability exercises

  • Hip and thigh stretch
    • Sit on the left knee and put the right foot in front on that ground. (bend less than 90 degrees)
    • Bring the torso forward and bend the right knee so that it slides towards the toes.
    • Keeping the torso neutral, press the right hip forward and down so you feel stretch in the front of the thigh.
    • Raise your arms and keep the shoulders relaxed.
    • Arms down and hips back.
    • Extend the right leg and bring your body forward.
    • Put your hands on the floor next to the leg.
    • Stay like this for 10 seconds.
    • Do this 5 times for each leg.
  • Twisting lower back stretch
    • Lie on back and pull knees up, hands wide at shoulder height with palm facing down.
    • Slowly turn your knees to the right.
    • Return to the start position and then to the left.
    • 5x on each side.
    • You can also do this with one leg straight and lower the knee of the other leg over it. (is heavier)
  • Gluteal stretch
    • Lie on your back, bend the left leg and cross the right ankle over the left knee.
    • Grab the back of the left thigh by the knee with your hands and gently pull the leg towards the right shoulder.
    • Hold for 30 seconds, relax and repeat.
    • Same, but for the other gluteal muscle.
  • Lower abs, hip flexors and leg extensors
    • Lie on your back with legs bent and press your back against the floor.
    • Support with arms beside the body and press them firmly to the ground.
    • Now stretch both legs straight forward until the heels are about 10 cm above the ground.
    • Bend the legs again and bring them back to the starting position.
    • Do this 8 times.
  • Standing knee to chest stretch
    • Stand on one leg and raise the knee of the other leg.
    • Grasp the knee and pull it to your chest, then spring up with the other leg.
    • Now switch legs.
    • Each leg 10 times.

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Characteristics of the drill

1
100
Necessary materials:
Not applicable
Suitable for the following levels:
U15
U16
U17
U18
U19
U20
U21
U22
Seniors