Korfball drill: warming-up / flexibility

Suitable for the following techniques: warming-up

Three warm-up exercises for flexible muscles.

These exercises are for back, back and hamstring and back legs, ankles and arms.

Dangling pose. (back)
- Both feet hip-width apart with feet forward.
- Hands go up sideways.
- Tilt your pelvis forward and bring your hands to the ground.
- Try to feel the breath in your back and hold for 1 minute.
- Then come up at a slow pace, vertebra by vertebra.
Down dog. (hamstring and back)
- Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
- Plank on your hands.
- Backside up and back, leaving hands where they are.
- Hold for 20 seconds and then back in reverse.
Triangle pose. (back, legs, ankles and arms)
- Stand arms and legs wide apart. (Legs at wrist width)
- Turn right foot 90 degrees to the right and point left foot forward.
- Ankles stay in 1 line.
- Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
- Hips stay forward.
- Stand still and come up.
Exercise 1 and 2 we do 3x, exercise 3 left and right.

Minimum number of players

Maximum number of players

100

Not applicable

U10

U11

U12

U13

U14

U15

U16

U17

U18

U19

U20

U21

U22

Seniors