Korfball drill: strength exercises (core stability)

Suitable for the following techniques: strength

Medicine ball throw (6 people)
- Stand up straight and hold the ball behind your head.
- Raise the ball above your head and throw it to your teammate.
- He/she brings the ball behind their head and throws it, back above their head and throws it to you again.
- Do this 20 times each.
Push-up from a bench (5 people)
- Support with your hands on the bench.
- Feet on the floor.
- Push up 10x.
Sit-up with the medicine ball (6 people)
- Lie on your back with legs bent and feet firmly on the floor.
- Ball on the floor above the head.
- Bring the arms forward and come up. (tighten the abdominal muscles)
- Throw the ball to the other player.
- Catch the ball and lower yourself down.
- 20x.
Push-up (variation) (5 people)
- Stand up straight, breathe in and pull the navel in.
- Exhale and roll down vertebra by vertebra until hands touch the ground.
- Walk forward until the hands are under the shoulders.
- Inhale and contract the abdominal muscles.
- Squeeze the buttocks and legs together and extend the heels back.
- Walk with the feet towards the hands and come up.
- Then come back down from point 1.
- Do this 10 times.

Minimum number of players

Maximum number of players

Not applicable

U15

U16

U17

U18

U19

U20

U21

U22

Seniors