Korfball drills

The children stand in pairs near a basket. A distance is given where the pylon must stand. The children shoot depending on their age a certain time and count the goals. Who scores the most goals?

This game is played with the whole group.
The group stands behind each other, behind a pawn at 5 meters distance from the pole.
There are two balls, the one in front shoots the ball. The person behind it shoots the ball and if he scores before the person in front of him scores, the person in front of him goes out and so on.

When the defence has intercepted the ball, they first pass it back to the trainers.

Organization
We put four cones/caps at 5 meter distance from each other. Then the trainer keeps track of how long they have to walk.

Variation
10 second sprint.
Rest 15 seconds.
10 second sprint.
15 second sprint.

15 second sprint.
Rest 20 seconds.
15 seconds sprint.
Rest 20 seconds.

20 seconds sprint.
25 seconds rest.
20 seconds sprint.
25 seconds to rest.

30 second sprint.
END!

Organization
We put four cones/caps at 5 meter distance from each other. Then the trainer keeps track of how long they have to walk.

Variation
10 second sprint.
Rest 15 seconds.
10 second sprint.
15 second sprint.

15 second sprint.
Rest 20 seconds.
15 seconds sprint.
Rest 20 seconds.

20 seconds sprint.
25 seconds rest.
20 seconds sprint.
25 seconds to rest.

30 second sprint.
END!

Make 5 rows of hats, each row has its own colour.

Have the players jog between the hats. After about 10 seconds call out a color and the players must sprint to the hats with the correct color. The last player to reach the hat gets a penalty point. At 5 penalty points the player has to do 5 push-ups and then starts again at 0 penalty points.

When practising 1:1 duels for the attacker, the role of the defender is very important. By his actions, he forces the attacker to perform a certain action Dose the defenders so that the attacker learns the technique and especially the timing in stages

Staying on the ball is not so difficult when the attacker is bigger than the defender, the ball can easily be played high up It is more difficult when the attacker is smaller, passing is often a curved ball which is placed behind the attacker By moving in the wide line in front of the basket, the attacker has to get loose.

The organisation is in threes or fours with a fixed division of functions, 1 or 2 attackers, an attacker and a defender. The duration of each exercise is 45 seconds.

Exercise 1

The attacker makes as many shots as possible, any kind of shot is allowed. The defender follows alone, he does not block the shots or the passing.

Exercise 2

The defender tries to block all distance shots. The attacker can take through balls. If the defender does not approach sufficiently, the shot may still be taken.

Exercise 3

The defender will make the through ball impossible by keeping a safe distance. The attacker will shoot more.

The attacker will move further and further away from the basket, causing the quality of his shots to deteriorate. The attacker will have to look for his opponent first and make an evasive move when the distance is small enough. Looking for the opponent is easiest by pretending to take a walk-through ball, i.e. high walking pace.

Exercise 4

The attacker plays together with the attacker(s) and can patiently look for the right opportunity. Within the time allowed, the attacker may create three chances. The attacker learns that not every chance must be taken.

Exercise 5

The attacker is instructed to score twice in 45 seconds, in any form.

In the preceding exercises, the defender has limited himself to preventing shooting. The exercises can be repeated with the defender obstructing the approach. The attacker must now react and make an effort to be and remain passable After receiving the ball, there is often space for a shot

Exercise 1

One attacker under the basket with the ball, one receiver behind the basket and the attackers in front of the basket at eight metres. The attacker takes a distance shot from the ball, randomly to the left or right. The attacker joins the attackers, the offender becomes the attacker and the attacker becomes the offender.

What can you see?

• Rotation of roles takes getting used to.
• Not every player knows where to shoot from.
• Players have difficulties to estimate where the ball is coming from.
• Throwing to a running attacker is done inaccurately.
• Timing of the attacker's body position for the shot. It is only good if the shooter is standing at the moment the ball is caught. Standing means: standing frontally towards the basket, nose and navel pointing towards the post and the feet are in a slight spread position.
• The catching of the ball by the shooter happens in two phases, first the shooter wants to get the ball, then the ball is taken firmly in the hands to be able to make a shot. It is only good if after catching the ball a shot can be made immediately. So pay attention to the correct posture of the hands before the shot is started.

Exercise 2

As the previous exercise, but after the shot the shooter waits until the ball is caught and takes a pass. The catcher also catches the pass ball.

What can you see?

• Waiting patiently after the shot, while the shooter is moving, is difficult for the shooter, because the concentration is already on the through ball. Shooting is then just filling in a turn and not an attempt to score. Concentration of the shot also means following the ball after it is released.
• Catching the shot, indicating the passing ball and catching the passing ball cause failures.

Exercise 3

As the previous exercise, but before the shooter takes the through ball, he receives the ball, makes a fake shot, throws back with one hand to the declarer and only then takes a through ball. A feint means that the initial position of the shot is taken, the ball is extended with two hands but not released. Instead, the shooter throws back to the declarer with one hand. The choice left or right often depends on the position of the defender, this will be addressed in the next exercise.

Exercise 4

As the previous exercise, but the 1st declarer does not connect directly behind the attackers. After the first shot of the shooter (this shot remains without an opponent), the catcher will throw the ball to the shooter. At that moment, the 1st declarer goes to the shooter as defender to block the (fake) shot. The shooter passes the defender and takes the pass. The defender now joins behind the attackers.

What can you see?

• Through lots of examples and patient practice, mastery of the form is achieved.
• The fake shot is skipped, the players place the ball inside with both hands immediately after receiving the ball. Emphasize the fake shot to fool the opponent.
• The throw in is not done accurately and not with one hand.
• The number of goals can be disappointing in the beginning because there is a lot of concentration on the form of the exercise. It is particularly important to choose the right way to pass the defender, so it is acceptable if this initially results in a loss of points.
• The defender must be attentive to avoid collisions
• The defender may use his/her hands to block the pass inside. This leads to new difficulties for the attacker Phase the pressure applied by the defender (e.g. using two hands on the back, then using one hand, compulsively jumping in and only then fully defending on the shot).

Exercise 5

A defender behind the post, a declarer with the ball under the basket and a number of attackers at 3 metres in front of the basket. The learning curve of the dodge ball is covered in this and the following exercises. The shooter at 3 meter receives the ball, his starting position is the same as for the shot from a standing position, a small spread. Move the right leg slightly backwards, find the balance on that right leg by slightly pushing the left leg back. From this balance, shoot at the basket. Practise shooting on the right leg a few times, then shooting on the left leg.

Shooter becomes receiver, receiver becomes attacker and attacker joins the attackers again.

Exercise 6

Like the previous exercise, but the ball is only thrown when the archer crosses the left foot in front of the right foot (in an evasive move to the right). The archer has to find the rhythm of the pass to the right, receiving the ball, balancing on the right leg and stretching arms and legs properly for the aimed shot.

Exercise 7

The attackers stand 6 metres in front of the basket. The shooter walks towards the basket, stops at the penalty spot and swings to the right. At that moment, the attacker throws the ball. The shooter makes an evasive ball. The archer is allowed to walk one step to find the balance. The left leg acts as the playing leg to maintain balance.

The players learn from the examples given. As a trainer, you can perform the exercise yourself, also in slow motion to show the direction of the balance well. Practise this movement to the left as well.

Exercise 8

After the dodge, the shooter takes a walkthrough ball. The catcher catches the ball again. Let the shooter move after the dodge ball before starting the walk-through. This can be in the same direction as the dodge, or in the opposite direction. Make sure that the players do not move further away from the basket.

Exercise 9

The dodge ball is turned into a fake shot and converted into a through ball. The flowing movement of the dummy ball into a pass to the inside requires more control of the balance. Throw the ball with one hand to the basket.

What can you see?

• The coordination of catching to a balance step is a problem.
• The shooter establishes coordination through a rhythm, sometimes using a hop.
• Shooters end up on their left leg when trying to find balance on a dodge ball to the right. This makes turning towards the basket for the shot difficult.
• The dodge ball is an option in the game because a walk-through ball attempt is aborted because the defender keeps up. In time the dodge ball will become an independent way to get free.

Exercise 10

The attacker acts as a defender to put the shooter under pressure. After the dodge to the right, the declarer gives the ball and tries to block the shot. The archer goes for the shot.

Exercise 11

Idem, but the shooter has the alternative to throw the ball to the 'catcher' present in the basket and to take a walkthrough ball. The defender still goes for blocking the shot. It has been described before how the defender can be phased.

• Throwing to let someone score

Exercise 12

Two players stand 7 metres in front of the basket and 8 metres apart. One player with the ball under the basket and one behind the basket. A player in front of the basket takes the through ball indicated from the space, after the other player in front of the basket has received the ball.

The through ball is caught by the receiver. A1 becomes A2, A2 becomes A3, A3 becomes A4 and A4 becomes A1.

What can you see?

• The server learns that the shooter can only take a walkthrough ball if the throw is prepared calmly, is thrown in front of the shooter and the ball is placed at the right height.
• Walking pace and walking distance of the archer can be controlled by the throwing pace, ball path and ball pace.
• Learning to control problems such as timing requires a lot of repetition and sometimes adjustment of the distances used.
• The problems for the shooter, the starting position of the through ball is different because the body is turned to receive the ball, lead to unclean actions. Stay attentive to this.
• The speed of action must be increased.

Exercise 13

As exercise 12, but the declarator throws the ball to a shooter who swings out to a position diagonally behind the basket. There is a ball through the middle where the declarer from the space in game situation must take into account two opponents, his direct opponent and the opponent of the shooter, because he is not far from the ball line.

Exercise 14

As exercise 13, but the archer makes a shot and plays the ball to the player under the basket who indicates a through ball.

Exercise 15

Practise throwing and releasing on the short and long line. The attacker stands far from the basket. The archer stands in front of the box at the side of the declarer. The archer walks up to the declarer (the short line), receives the ball and shoots. The declarer becomes the archer, the archer walks to the back of the basket, the receiver comes on the position of the declarer.

The catcher ends up in the position of the declarer, after the ball has been thrown to the next declarer.

Exercise 16

As exercise 15, but the archer chooses the long line after having made a feint in the direction of the short line or basket.

Exercise 15 and 16 can be trained with an opponent near the shooter, so that the declarer learns to judge when someone is free. Dose the defender. When using a defender, the 2nd declarer (who in fact does nothing) can act as a defender. The rotation after the exercise is: declarer becomes defender, defender becomes gunner, gunner becomes catcher and catcher becomes declarer (after a combination with a player).

The organisation in the following exercises is that two players face each other. One ball per pair. The distance can be varied, but players should not practice at maximum distance. Do not let the players stand too 'stiff', they must be able to move freely and relaxed.

Exercise 1

Players throw the ball to each other with two hands and catch with two hands. Position at chest height. Pay attention to either throwing or catching, not both at the same time.

Variations: which pair can throw back and forth 25 times the fastest, who can pass the ball over the most without dropping it.

Exercise 2

As exercise 1, but pass the ball a little higher, not so high that you have to jump, so just above your head. Pay special attention to the catch and the position of the thumbs, a little closer together than in exercise 1.

Exercise 3

Like exercise 1, but the ball is played at knee height. Pay special attention to the pins, slightly closer together and pointing to the ground.

Exercise 4

Have the players stand a little closer to each other and bounce the ball over.

Exercise 5

Players alternately throw the ball high, low, with a bounce or at chest height.

Variations

The same exercises can be performed at a greater distance. A nice variation is to have the players start close to each other and after 3 good tosses take a small step further apart. After a while the players

they will get far apart and the maximum distance will be reached. Let players throw at most 3 times at maximum distance, certainly not more or further.

Exercise 6

One player is the worker and one player is the handler. The worker comes running from 10 metres towards the attacker, the ball is thrown with two hands. The worker stops, catches the ball with two hands, throws it back with two hands and walks back to starting position. Perform the exercise ten times and then change tasks.

Exercise 7

As exercise 6, but throwing back in the run. With experienced players the worker can receive the ball while approaching but also while running away.

Exercise 8

The worker runs at a distance of about 5 metres from the declarer, the declarer throws with two hands when the worker is at the turning point. Pay attention that the ball is thrown in front of the worker and that the body is turned in before the ball is caught. The turning point can be marked, with experienced players this is not necessary. Experienced players must keep running until the ball is thrown, the declarer has the task of estimating the distances.

Exercise 9

The worker moves in a semi-circle in front of the declarer, whereby he can walk towards the declarer, left and right and away from the declarer.

Exercise 10

Opposite players. The players throw the ball with one hand and catch with two hands. Practise 25 times with right hand and 25 times with left hand.

Variations: which pair can throw back and forth 25 times fastest, who can pass the ball over the most without dropping it.

Exercise 11

As exercise 10. Throw with two hands and catch with one, the catcher indicates which hand. Practise 25 times on the right and 25 times on the left.

Exercise 12

As exercise 10. Player throw with one hand and catch with one hand, always the same hand.

Exercise 13

As exercise 12, but the ball will be caught with the left, passed to the right and thrown with the right. The ball will turn 'softly' as it were. After 20 times to and fro catch with the right, transfer to the left and throw with the left.

Exercise 14

The players give each other difficult balls. Throw in such a way that you have to make an effort to catch with one hand. At knee height, slightly past the body, slightly above the head.

Exercise 15

The players move slightly to and fro. The ball must be placed on moving players, so slightly in front of the body of the moving player.

Exercise 16

As exercise 10, but now with an overhand pendulum throw.

Exercise 17

As exercise 16, but the players catch with one hand and try to keep the ball ‘running’. That means that the speed of the ball is converted into the turning movement as described in chapter 5 and immediately thrown back. Catching is immediately the start of the pendulum throw.

Exercise 18

As exercise 17, but now with an underhand pendulum throw. The ball is caught high and thrown back underhand with a turning movement behind the body.

Exercise 19

The players play the ball behind their backs towards each other. Just like the pendulum throw, the body is turned a little (when thrown with the right hand, the left shoulder must be closest to the fellow player), keep the distances small in this exercise.

Exercise 20

The players play the ball to each other in the jump. Just before receiving the ball they jump up, catch the ball, play it back quickly and only then land on the ground.

A tricky exercise where timing is of the essence, most players will jump too early and therefore have no time to throw the ball back. If necessary, only one of the players can jump.

This exercise is not suitable for children with little jumping power.

Exercise 21

As exercise 20, but now catch and throw with one hand.

Exercise 22

Same as exercise 20, but the ball is placed far above the head. This exercise can be done individually against a wall, for example in a circuit.

In the following exercises, the focus is again on throwing and catching. The emphasis can be on learning technique, maintaining technique, but also on fitness. Each pair is organised into a worker and a provider. Each pair a ball and some pawns. After 30 seconds or 1 minute switch functions.

Exercise 23

The worker stands at 10 metres and walks in the direction of the attacker. The ball is thrown and caught with one hand and immediately thrown back. The worker returns to the starting position and walks towards the attacker again. The ball is now caught and thrown with the other

The ball is now caught and thrown with the other hand. Again and again, changing hands each time.

Exercise 24

As exercise 23, but the ball is played at head height. In the jump catch with one hand (perhaps first practise with two hands) and throw back with one hand.

The ball can also be thrown well above the worker, so he really has to jump and stretch to catch the ball.

Exercise 25

There is a pylon 6 metres in front of the passer. The worker runs to the pylon, makes an evasive move and walks backwards. Throw the ball in front of the worker. The ball is thrown to the worker, who then passes to the other side of the pylon. Most players will catch the ball with one hand and throw it back, using the outer hand.

Exercise 26

As exercise 25, but have the ball transferred to the inner hand and throw with it. Pay attention to the shift of the body weight on the inside leg and the good crossing of the other leg before throwing.

Exercises 25 and 26 can also be performed with a pendulum throw, either underhand or overhand. Emphasise technique and differences.

Exercise 27

As exercise 25, but the ball is played back 'creatively'. That means behind the back, behind the head, with a bounce or otherwise. The action must remain functional.

Variations

• Throw the ball even when the worker has arrived at the pylon, catch and throw with two hands.
• Exercise at long distance, a lot of strength and endurance is required.
• Instead of running in a V-shape, have the worker run in a straight line from left to right at 6 meters from the declarer. The declarer must throw more accurately because the ball line is almost perpendicular to the walk line.
• Have the declarer move slightly on the spot, so that when throwing back more concentration is required from the worker.

Exercise 28

The worker moves about 4 metres in front of the declarer in a defensive position, i.e. slightly on the knees. The worker catches and throws the ball with one hand, then slides in the other direction. The thrower catches and throws the ball with the other hand and moves back. The exercise is always performed in a defensive position and therefore puts a lot of strain on the upper leg muscles. Pay attention to good catching and throwing while “paintingâ€.

Exercise 29

The worker lies stretched out on the ground, the declarer crouches a few metres in front of the worker. The worker must throw the ball back to the declarer from his lying position. The exercise is especially meant for back, stomach and upper arm muscles.

Exercise 30

The worker sits on the ground with his knees bent and the declarer stands at 5 metres. The worker catches the ball, taps the ball behind the head lying on the ground, comes back to sitting position and throws the ball back. In fact sit-ups with ball.

Exercise 31

The worker stands diagonally right in front of the declarer at circa 8 metres and walks to the diagonal left in front of the declarer. Straight in front of the declarer the thrower receives the ball after a jump and the ball is thrown back immediately. The thrower has to make a quarter turn in the jump. Then the worker continues to the left.

Hence the same exercise, but now with the other hand.

Exercise 32

As exercise 31, but now the ball is only thrown when the worker is at the turning point, so always oblique in front of the declarer. The worker must make instead of a quarter turn in the jump now almost a half turn in the jump.

Exercise 33

The declarer places the balls in the space with a curve, the worker must catch them and throw them back immediately. It is important for the declarer to estimate how far he can be placed from the worker without catching the ball with a bounce.

Exercise 34

The declarer throws the ball over the worker into the space. The worker catches the ball and immediately places it back. The declarer stands, after the ball has been caught by the worker, right behind the player and he must therefore make a half turn to be able to throw back.

Exercise 35

The worker walks back and forth in front of the declarer at about 5 metres. Every time the worker is in front of the declarer he gets the ball and places it behind his back.

Exercise 36

As 35, but throw back the ball with a sling above the head, the distance can be increased.

Exercise 37

The worker starts three metres in front of the declarer, walks to the left of the declarer at an angle of approximately 5 metres to receive the ball and throw it back. The worker then walks to the far right of the declarant and receives the ball at about 9 metres and throws it back immediately. Then the worker runs to far in front of the declarer and receives the ball at about 15 metres and throws it back immediately, followed by a sprint to the starting position at three metres in front of the declarer. The worker now runs to the right in front of the declarant and repeats the exercise, but now in the opposite direction. Repeat this exercise two times and then change positions.

The following exercises are for foursome and are basic exercises for catching and throwing. Each foursome has a ball and two pawns placed about 10 metres apart. Two players at pylon A and two players at pylon B. The exercises can also be done with threes, but then the ball must start at the pylon where two players are standing.

Exercise 38

The player with the ball plays the ball with two hands to the player at the other pilon, runs after the ball and joins the players at that pilon. A simple and recognisable exercise. Developing speed from the throw is a possible point of attention to keep these exercises attractive for older players.

Variations: which pair can throw back and forth 50 times the quickest, then drop the ball and start counting again? Who can pass the ball over the most without dropping it?

Exercise 39

As 38, but throw with one hand. After a while throw with the other hand.

Exercise 40

As 39 but also catch with one hand.

Exercise 41

Player 1 throws to an oncoming player 2, this player throws the ball on to the pylon where he came from to player 3 (must make a half turn) and joins the other pylon. In case of threes, the pair starts without the ball. Variations like exercises 38 through 40.

Exercise 42

Player 1 throws the ball to the oncoming player 2 who does not walk straight to the ball, but diagonally to the right of the player. Player 1 runs to the other side, receives the ball halfway from player 2 and throws it to the pawn where he came from, player 4, and joins behind the other pawn where only player 3 is standing. Player 2 connects behind player 4.

Player 1 must make a quarter turn to be able to throw the ball from player 2 to player 4, this turn must be done in the air.

Exercise 43

Line up in a square at a distance of approximately 10 metres. With larger groups you can work in fives with pentagons.

Player 1 throws the ball to player 2, runs after the ball and gets it back from player 2. Player 1 throws to player 3, again chasing the ball, receiving and throwing to player 4. At player 4 player 1 has to throw a long diagonal ball to player 2 and player 1 can take his original position. Player 2 continues the exercise.

Let each player do this exercise twice and then throw it the other way.

Who finishes first? Watch out for unequal distances.

Exercise 44

Two players throw to each other and two players try to intercept. The throwing players have a limited space, for example each has a circle with a diameter of 5 metres. In this way, the throwing at a moving player and the dodging of an opponent are trained. When the ball has been intercepted 5 times, change functions.

Exercise 45

A player throws the ball to a team-mate at about 4 metres and immediately tries to prevent the team-mate from throwing. This can be done by jumping in, defending low or moving wide. The thrower can throw directly to 2 other players and tries to obstruct their throwing.

The feet are in a stride position, with the left foot in front of the right foot. The knees are slightly bent. The trunk is slightly bent forward. The right hand is held at the front of the head with the thumb pointing at the head and the fingers spread. The body weight rests on the front leg. After contact has been made with the ball, it is important to slow down the speed of the ball. This is done by The body weight shifts to the back leg, the hand with the ball goes behind the head and the right shoulder turns, the arm is bent while catching. The final position is again the starting position for a one-handed stretch throw.

Common errors:

• Insufficiently going with the ball, the momentum is broken too abruptly.
• The arm is not in front of the body when the ball is caught, the contact area is too short to control the ball properly.
• Wrong leg is in front.

The starting position is the stance of a stride with the knees slightly bent. Both hands face the ball. The arms are stretched out almost completely, but without tension Just before the ball touches the hands, the arms are flexed In this way, the speed of the ball is slowed down The entire body makes a small backward movement at the same time When catching the ball, the fingers are spread out to the side of the ball and the thumbs point towards each other at the back of the ball. On high balls, the thumbs are kept close together On low balls, keep the fingers close together.

Common mistakes

• The thumbs are not held behind the ball, causing it to shoot through the hands.
• The arms are not stretched out towards the ball, so that the player only actively catches the ball when it is too close to his/her body. The guiding of the ball to slow down the speed is then dropped and the ball bounces as it were against the chest or hands.
• The arms are not bent when contact is made with the ball, resulting in the ball bouncing out of the hands.
• One does not catch the ball with the whole body, therefore the end position is not directly the starting position of a throw.

The underhanded pendulum throw is used in particular to create speed from the throw for an action towards the basket, passing a jumping-in opponent after throwing the ball underhand.

For right-handers, the starting position is a stride with the left foot in front and the knees slightly bent. A high approaching ball is an ideal bet for this throw. The ball is caught high and brought into a circular path, which runs from the back down in front of the body. The arm is stretched smoothly and the ball lies on the spread fingers. The ball is released just after the right arm points perpendicularly downward. The body weight is initially on the front leg. During the circular movement of the arm, this shifts backwards, to finally end up in front of the front leg again.

One-handed pendulum throw from one-handed trapping

To use the throw to gain speed for a running movement, the left leg goes forward at the moment the right arm is pointing straight down (from step 6 in the illustration). When the right arm is extended (i.e. the ball has already been thrown), the left foot comes to the ground again and the first pass is made inwards.

In the match, the ball is often caught with two hands. After the ball has been caught with two hands, the ball is lowered from chest height to knee height with the right hand and brought up behind the body again, whereby the arm is stretched backwards during the movement and is horizontal at the end. The further technique is the same as the underhand pendulum throw from one-handed catch.

Underhand pendulum throw from two-handed trap

Common mistakes

• The moment of release is wrong, causing the correct direction of the throw to be lost.
• The arm is not kept extended.
• The speed of the spinning arm is too high, causing one to lose the ball or place it incorrectly.

The overhand pendulum throw is mostly used when the opponent is bigger than the player or when one wants to throw a curve ball (lob).

The player stands in a modest step position, left foot in front. The knees are bent. You are standing perpendicular to the direction of throw. The ball is caught and brought from behind the body to above the head with a stretched arm in one circular movement and released just after the highest point is reached. During the long ball contact, the speed of action is increased to give the ball the desired speed.

Upper Hand Pendulum Throw from Two-handed Catch

Common mistakes

• Releasing the ball too early, resulting in a too high and too short ball.
• The ball is released too late, resulting in a low and too short ball.
• The arm is not held out.
• The speed of action is too low, threatening to drop the ball from the hand, especially if the ball is behind the body.

A lateral pendulum throw is generally inaccurate and uncontrolled. For completeness, it is described here, but teaching this throw should not be a priority. The overhand pendulum throw is a better alternative.

After the ball has been caught, it is thrown backwards horizontally with the arm extended. For a right-handed thrower, the left leg is in front. The body weight rests on the right leg, which is slightly bent. The body is perpendicular to the direction of throw. The ball is now thrown horizontally with a stretched arm.

The ball is now hurled horizontally, with the force coming from the extension of the right leg and the rotation of the trunk forward.