Korfball drills

• Set out a parcour of hats (= game board).
• Per pair of players a pylon is needed (or a water bottle/shirt).
• First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
• Dice is the number of hats ahead.
• 1 through 5 are korfball drills, 6 = fitness task
• If you land on the same pylon as another duo, you may give them an extra assignment.
• Examples of korfball exercises:
  • walk-through balls
  • dodge
  • shots
  • penalty throw
  • 2 walk-through balls and then a penalty throw
  • pull-away balls
• Examples of fitness exercises:
  • Squats
  • Push-ups (possibly on knees)
  • Jumping jacks
  • Lunges, first stepping out with the left, then with the right.
  • Burpees

• Divide the team into 2 equal groups
• 4 poles
• Per group 2 poles to defend
• May score on the 2 poles of the other group

1. The game is played in two teams of 4 players.
2. The offensive team starts with the Frisbee in their hands.
3. By overplaying, the attacking side tries to catch the Frisbee behind the backline. Is there a catch? Then the attacking side has a point.
4. The defending side can get possession of the Frisbee by hitting it on the ground when it is loose.
5. The team that scores 3 points first wins.

A small square around the basket. In this square, 2 players must continuously attack and pass. After each pass the player is in motion.

• 2 Run after passing. After 4 ball touches the shot follows and the other one catches it (shoot to score, not because you are free).
• 3 Crossing after passing.
• After each pass, the thrower crosses with the player who did not receive the ball and they swap positions. After crossing, the ball goes to one of the two and the other one catches it.
• 3/1 Same as above but make sure that, as soon as you receive the ball, you are ready to shoot. If you are in a good position and have caught the ball well, you may shoot, otherwise you play on and the next player shoots.
• 4 All of the above actions but now with a good rebound, but this one does not stay in position.

6 at the basket:

• Defenders give pressure, but allow the shot.
• By moving and playing together as close to the basket as possible, the players create a good opportunity.
• Rotation is done when: a goal is scored or the defender has the ball.

Change positions after 2 attacks, any other players take penalties on another post. Then swap often.

Adjust:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot.
• Emphasize that every pass should result in an opportunity, so no pointless doubling.
• Shoot to score, do not throw to throw
• Prepare good shots, also close to the basket (do not take short chances nonchalantly).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball.
• Afterwards, you can leave the crossing out, and give the opportunity to run in support from the space.

5 players at the basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is done when: a goal is scored, the defender has the ball or when the ball bounces.

Move forward in sequence A-A-A-V-V. The remaining players take short chances at a different post. Alternate often.

Adjusting:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also close to the basket (do not take short chances).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball

4 players at a basket:

• Move and play together as close to the basket as possible in order to create a good chance.
• After each pass you must cross with the other player who is not in possession of the ball
• Rotation is done when: a goal is scored, the defender has the ball or when the ball collides.

Cross over in order A-A-A-V. The remaining players take free throws at a different post. Alternate often.

Adjustment:

• Move well after passing, free movement prevails over rebounding --> keep dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also near the basket (do not take short chances).

2 attackers and 1 defender per basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is completed when: a goal has been scored, the defender has the ball

Move forward in order A-A-V. At 4 the defender gets a rest turn.

Adjustment:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot
• Shoot to score, do not throw to throw

Possibly make it more difficult by also stopping the attack when the ball bounces.

1. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x

• You shoot at 6 metres in front of the basket.
• The other one catches it.
• The ball is played out again and the catcher runs away from the basket.
• He gets the ball back and shoots at about 6 meters.
• The person who catches the ball, plays off, runs away and gets the ball back and shoots.
• Which pair will be first to score 10 times?

• 1 pole
• All players in a row at a good distance, not too close.
• The first one starts shooting, when he has shot the 2nd may shoot.
• If you score before the player behind you scores, give the ball to the next player and join the back of the row.
• If the player behind you scores before you score, you're out. Both balls go to the next 2 in line.

1. Players stand in line in front of the basket.
2. Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
3. Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
4. Player 1 finishes it. (and start again at step 1)