Korfball drill: core training

Stretching the tendons

• Place the feet side by side and extend the arms forward to stay balanced.
• Keep feet firmly on the ground and curl toes forward.
• Tense the abdominal muscles and squat down.
• Keep heels on the ground and chest upright as much as possible.
• Lean forward as little as possible.
• Exhale and come back up.
• Keep the whole foot on the ground as you come up.
• This tightens the leg muscles.
• Do this 5 times.

Kick-out

• Pull left knee to chest and extend right leg and hold that leg 15 cm above the floor.
• Put your left hand on your ankle and your right hand on the inside of the knee.
• Switch legs and hands twice.
• Do this 5 times.

Standing Crunch

• Stand upright with left leg in front of right leg.
• Raise your hands.
• Shift weight onto left foot and lift right knee up to hip level.
• At the same time, stand with left foot on toes and bring elbows down the side.
• Make your hands into fists.
• Stop at the highest point, hold for 2 seconds and return to the starting position.
• Do this 10 times with each leg.

Sit-up and/or sit-up with twist

• Start on your back with your legs bent and your feet flat on the floor and put your hands on your neck.
• Tighten the abdominal muscles and bring the torso up towards the knees. (Almost sitting up)
• Lower yourself down again.
• In the sit-up with twist, your left elbow goes to the right knee and vice versa.
• Do this 20 times.