Korfball drill: strength exercises

Suitable for the following techniques: strength

4 hurdles against each other in a 4 side.
- Jump with two legs over the first hurdle.
- Jump left over the hurdle and jump back.
- Jump straight forward over the hurdle and back again.
- Jump right over the hurdle, turn right and make a sprint to the pawn.
- We do this 8 times.
10 hoops spread over the ground.
- You jump alternately with your left and right leg into a hoop and stay on that one leg for 3 counts.
- Your face is always facing the same direction.
- After the last hoop you sprint to the pawn.
- We do this 8 times.
6 cones next to each other with 50 cm distance between them (when this group is ready, parts 4 and 5 stop).
- You step over the pawn in the space between first your right foot and then your left foot. (keep your back straight)
- This way you step over all 6 cones.
- Then you sprint to the pawn.
- The next round you face the other way and first you go over the pawn with your left foot and then with your right foot.
- Do this 4 times right and 4 times left.
Hat run. (brisk pace about 50%)
- You start at a green hat.
- At green you go forward.
- At orange you go left.
- At white you go backwards.
- With blue you go to the right.
- At every other colour you choose your own side.
Pass the Frisbee and make sure it is caught.

Minimum number of players

Maximum number of players

Not applicable

U10

U11

U12

U13

U14

U15

U16

U17

U18

U19

U20

U21

U22

Seniors