Korfball drill: stability and strength training
Suitable for the following techniques: strength
Stability and strength training
- Medicine ball throw
- Stand up straight and hold the medicine ball behind your head
- Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
- Your teammate catches the ball and brings it behind the head and throws it back
- throw 20 times each
- Stretching tendons
- Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
- Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
- Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
- 5x
- Standing Crunch
- Stand upright with left leg in front of the right leg.
- Shift your weight to the front leg and lift your right knee up to the hips
- Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
- Come as high as possible, hold for a moment and then return to the starting position
- Each leg 10x
- Chair pose
- Stand up straight
- Arms above your head and bend your knees forward at a 45-degree angle
- Keep feet flat against the ground
- Hold for 30 seconds.
- Lateral low lunch
- Stand up straight with hips extended and hands straight forward
- Take a step to the left and squat on the right leg
- Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
- Tense the abdominal muscles and push back to the starting position on your right leg
- Each leg 10x
- Lift Heel
- Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
- Keep knees extended and lift heels as high as possible
- Try to hold the highest point for 3 seconds and then come back down slowly
- 10x