Korfball drills

• Player sprints forward.
• Then sideways to the left.
• Sideways to the right.
• Sideways to the middle.
• Finally, backwards to the starting point.
• Do this in groups of 3 and do this 5 times each.

• Player in front of the basket places the ball to the right (the blue player) and walks to the left side.
• At the pylon, she receives the ball from the blue player and she shoots out of motion.
• The white lady catches the ball.
• The passer becomes the shooter, the catcher becomes the receiver and the shooter starts to catch.
• Score with 3 from the left 15 times and from the right 15 times.

• Score with pairs from 3 and 5 meter each 5x (depending on the group being trained, this may take a maximum of 7-10 times).

• Players stand next to each other.
• The ball is thrown to player 2 and player 1 runs after it until halfway and inside.
• Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
• Player 1 finishes it.

• 1 attacker and 1 defender.
• The attacker stands a few metres away. (A distance where you practice to shoot far)
• The defender stands at the basket.
• As soon as the attacker throws the ball to the defender, the defender can run and try to defend.

• All in a row, start at the back line.
• On the way out you sprint, on the way back you dribble.
• Every time you come to a line you do an exercise. 1x after the outward journey, 1x after the return journey.
• Exercises (numbers are free to fill in):
  • Squats
  • Push-ups (possibly on your knees)
  • Jumping jacks
  • Lunges, first with the left, then with the right.
  • Burpees

• Bottle football only throwing.
• For each player there is one bottle filled with water.
• You choose a teammate against whom you want to play and so put the two bottles opposite each other with a few meters distance. (The further apart they are, the more difficult).
• You try to knock over your opponent's bottle.
• If you succeed, your opponent must first take the ball and only then can you put the bottle back up.
• You win if your opponent's bottle is empty.

• Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
• Extend left and right leg alternately. 3 x 10 seconds.
• Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
• Tighten abdominal and gluteal muscles 3x
• Deep squat 10x.
• Feet are forward in a spread position just outside the hips.
• Slowly come into a deep squat.
• Side plank left.
• Lie on your left side.
• Arm at shoulder height across the body.
• (Place your bottom leg at a 90-degree angle.
• Raise your outstretched leg 3 times. Total time 20 seconds.
• Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.

• Hat at 6 meters in front of the basket and a hat next to the basket at 5 meters.
• Play the ball forward.
• The player puts the ball on the ground and walks to the other hat and then to the basket.
• The declarer runs to the ball and gives the other player a through ball.
• Score together 20 times.

Per task 1x quiet to practice and 3x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

• Walk to the hats, tap the left hat, and tap the right hat and walk left for a dodge.
• Next you do it the other way around, so first the right hat, then the left and then the right away for the dodge.
• Per side you make 5x 5 series per person
• Who scores more than 10(only 1 out of 5 hits)?

• Make a kind of tennis court with pawns, where there are 3 squares (the middle square is 'the net', this is about one meter wide).
• In the two outermost squares stands a player.
• The two players take turns with the ball.
• They have to bounce the ball in the middle square, and try to bounce the ball in the other player's square.
• In between they catch the ball, so you are not allowed to tap it!