Korfball drills for technique condition / strength
- groups of 2,
- You get an assignment,
- First to finish, do 2x the condition assignment,
- 2nd ready 4x,
- last one done 8 times,
- like push-ups, planking.
- Two teams,
- 4 poles,
- each with their own post
- and you're gonna be two to one with the others.
- 2s,
- 8 hits,
- miss twice, sprint to the middle and keep going until you make eight,
- then the other one
- Game over 2 baskets. Play continues until first pair has 3 goals.
- All other pairs stop immediately.
- In case of a tie, the first team to score a tie wins.
- At 0-0 stop.
- Winners to the left losers to the right.
- One person shoots
- the rest run in circles.
- Don't stop until you've scored twice,
- then change.
- 2 feet straight ahead in the boxes 3x
- 2 compartments forward and 1 back 3x
- 2 feet backwards in the compartments 3x
- 1 foot per compartment and finish with sprint of 5 meter 4x
- Players in two rows.
- Taking turns, a player goes to the pilon, lifting his knees, hopping, heels, buttocks, at the pilon, the trainer indicates the direction of the walk.
- At the pilon the trainer indicates the direction of running: either towards the left pilon, or the right one. Sprint to the left or right pilon.
- When the first player reaches the trainer, the next player can run.
- Around the pillars, back to the other row.
- Set out a course for relay where the children have to pass the ball on, so with
- pawns,
- running ladders,
- benches
- etc.
- One person runs the course with the ball and then passes the ball to the next person.
- 2 or 3 teams means 2x the course.
- Put all the poles in a row with a hat in front at 10 metres (whatever is suitable for the children).
- The children start at the hat and touch the ground and jump up (stretching all the way) 5 times.
- Then they make per pole (per pair) 5 balls.
- So for every through ball they have to jump 5 times and then make a through ball.
- When they are done with that, they do 5 jumping jacks and make 5 dodges.
- Then finally they have to hit 5 penalty shots per person.
- You can add your own exercises to make the relay longer or more difficult.
- As the trainer, walk around and encourage the children.
- List:
- 5 passed balls,
- 10 penalty shots,
- 5 shots from 4 meters,
- 15 walk-throughs from behind the basket,
- 5 shots from 3 meters behind the basket.
- Push-ups :
- 5x men's version
- Plank : 20 sec.
- note: no sagging in the hips, straight line, elbows under the shoulders
- Super man 10x
- note: do not twist in the hips, straight line, hands under the shoulders, balance
- Seal 8x
- note: keep arms and legs just above the ground
- sprint 2 laps