Korfball drill: warming-up

Exercises are performed 1x

5 pilons in 2- 4 meter rows.

• Jogging (2x)
• Heels/Butt 
• Knee Lifting
• Hopping pass with double arm swing
• Cross pass (faces to each other)
• Cross pass (backs to each other)
• Connecting pass (faces to each other)
• Connecting pass (backs to each other)
• Twist hips outward (At each pilon)
• Twist hips inward (At each pilon)
• Knee movement (alternating left and right)
• Kick movement (left and right at each pilon)
• Walk with alternating cross-directions (do not sprint)
• Forward connection pass (move diagonally) 
• Rear connection pass (move diagonally)
• 2 pilons forward 1 pilon backward 
• 75%-80% sprint to pilon 2
• 75%-80% print up to pilon 3
• Knee lunges moving forward (from pilon 1 to 4)
• Knee lunges with jump on the spot (3x per side and then sprint to pilon 4) (2x)

After these exercises the shooting will continue.