Korfball drills

• Players play 4-0 around the post.
• Player 1 takes the catch immediately after a pass.
• The next player to pass the ball takes the pass, but is "defended in front" and cannot avoid it.
• The player goes behind the post, the "defender" stays in front of the post, the player behind the post pulls away, gets the ball and shoots.
• Ball is caught, played out and the exercise is done again.
• This can be done with or without defenders.
• With defenders, the defenders must over-defend and stay in front of the post when the player moves backwards.
• Without defenders, make sure that attackers keep making the correct movements and do not immediately move backwards to move away, but only when they have been "pre-defended

• Everyone in a circle or whatever.
• Pass the ball around by throwing with two hands.
• Pay special attention to the technique of throwing the ball.
• When this has been done a few times you can switch styles, so for example with one hand.
• Or perhaps above the head.
• Alternate in this.

• Work in pairs. (unless there is no other way)
  • Shot from 4 meter from stand.
  • Shot from movement right 4/5 meter.
  • Shot from movement left 4/5 meter.
  • Short chance left at 3 meter.
  • Short chance right at 3 meter.
  • Penalty throw.
  • Walk-through ball.
  • Shot at 6 meter.
• Working with 2 teams you let every player shoot for 2 minutes, after that you switch functions.
• You are 4 minutes per round.
• Note the scores on a list, so you can see if there is improvement later in the season.
• Working with 3 teams, you work 1 minute per shot.

Objective:

Set up attacks in overtime situations

Rules:

• Make sure the offense always has 1 more person than the defense (3-2, 4-3, 4-2 etc.)
• Gives the offense a task:
  • E.g. score within 5 passes, score after setting up an action, score from the rebound.
• Gives the defense a task:
  • E.g. intercept the ball within 5 passes, defend in front.
• Decide if you can go for a defensive goal.
• Indicate with cones where the lines are.
• Agree when offense switches with defense:
  • After X minutes, after X goals, after X interceptions.

• 4 against 4 on 1 pole.
• The attacking team consults before each attack.
• They have to agree on a plan for the next attack.
• Who fills what position, what tactics (e.g. attacking in 3-1 or continuing to 2-2), do we move the ball to the back or do we attack in front with 2 people etc.
• Encourage them to have a basic plan.
• Let them think of alternatives if something doesn't work out.
• It is not the intention that they do not go for the ball after a goal attempt
• The goal is to score, so they should also try to get the ball when a goal attempt goes wrong
• Variation
• Give the defence an order and see if the attack picks it up and adapts.

• Each player a hoop and a pawn.
• Player puts the pawn about 5 metres from the hoop.
• Player turns the hoop and sprints to the pawn.
• Player must be back before the hoop is finished.
• If successful, move the pawn one metre away.
• Who can achieve the greatest distance?

• Each pair has a ball, a basket and 3 hoops.
• The pair stands about 10 metres in front of the basket.
• On a signal, player 1 throws the three hoops and the ball towards the basket.
• When the ball is thrown, player 2 sprints to the ball and shoots from each hoop until he has scored.
• Then player 2 takes the hoops and the ball and runs back to the start.
• Player 2 throws and player 1 shoots.
• Who finishes first.
• After that of course a chance for revenge.

• A pair must make a continuous run of 10 penalty throws.
• Missing is back to 0.
• In the time this pair needs the other pairs will do shooting exercises e.g.
  • Distance shot. (counts for 2)
  • Pass.
  • Chance.
• Then change.
• Who scores the most?

Three warm-up exercises for flexible muscles.

These exercises are for back, back and hamstring and back legs, ankles and arms.

• Dangling pose. (back)
  • Both feet hip-width apart with feet forward.
  • Hands go up sideways.
  • Tilt your pelvis forward and bring your hands to the ground.
  • Try to feel the breath in your back and hold for 1 minute.
  • Then come up at a slow pace, vertebra by vertebra.
• Down dog. (hamstring and back)
  • Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
  • Plank on your hands.
  • Backside up and back, leaving hands where they are.
  • Hold for 20 seconds and then back in reverse.
• Triangle pose. (back, legs, ankles and arms)
  • Stand arms and legs wide apart. (Legs at wrist width)
  • Turn right foot 90 degrees to the right and point left foot forward.
  • Ankles stay in 1 line.
  • Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
  • Hips stay forward.
  • Stand still and come up.
• Exercise 1 and 2 we do 3x, exercise 3 left and right.

• 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.

• 6 pawns or hats in front of the basket, swing between them and make a overhead pass 20x.
• 6 pawns or hats in front of the basket, swing between them and make an underhand ball 20x.
• 3 teams per pole, 1 under the pole, 1 at 6 meter in front of the pole and 1 at 5 meter next to the pole.
  • The ball is played in front of the post.
  • The passer runs to the free side and gets the ball back.
  • The returner runs to the catch.
  • The lady next to the post passes to the place of the catcher, gets the ball and scores.
  • 20x scoring.
• Same exercise with a new triangle.
  • The ball is played out in front of the post.
  • The passer runs to the free side and gets the ball back.
  • The back player runs to the catch.
  • The lady next to the post comes on the place of the catcher, gets the ball and plays it to the lady running away from the post.
  • She shoots and the first lady out of the way catches it.
  • Scoring 20x.
• With 2 teams take short chance.
  • Planting the ball from the basket, stepping away, getting back and scoring.
  • 20x scoring.

(On the zero 23 site there are corresponding instructional videos)

2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.

• Lateral high knees, speed ladder:
  • Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
  • Move your arms along with the movement.
• Lateral fast feet, speed ladder:
  • Move sideways through the ladder at a high pace, moving your arms with you.
• Lateral ali shuffle, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
• Lateral ali shuffle hip twist, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
• Forward high knees, speed ladder:
  • Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
  • Raise your knees and keep your torso upright.
• Forward squat in out, speed ladder:
  • Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
  • Make sure your thighs are horizontal and your torso is upright.
• Forward o uchi gari, speed ladder:
  • Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
  • Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
• Forward in-in out, speed ladder:
  • Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
• Forward fastfeet, speed ladder:
  • Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
• Forward in-in,out-out, speed ladder:
  • Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
• Backward in-in, out-out, speed ladder:
  • Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.