Korfball drill: ladder
Suitable for the following techniques: warming-up condition
Ladder
Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
The intention is also to emphasize balance. So use your arms as well.
The intention is also to emphasize balance. So use your arms as well.
- 2 foot contacts per section forward.
- 2 foot contacts per square sideways (only in the ladder).
- Icky shuffle (in-out).
- Icky shuffle backwards.
- In and out (2 feet in, 2 feet spread out from the ladder) explosively.
- 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
- Sideways in-out the ladder 2 foot contacts.
- Cross-over: move sideways, always bring the 'back' leg in front.
- Sideways through the ladder, changing foot each time you jump.
- Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
- Carioca: lateral through the ladder, front to back.
- Like icky-shuffle, but with 2 feet together (out-in-out).
- Same as previous, but now on 1 leg.
- 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.