Korfball drills for technique condition / strength

Setup: O v * * = pilon O = basket

* v O

• Distance between the pile and the basket is +/- 10 meter.
• At every pole stands 1 attacker with the ball.
• At 1 meter from the pylon stands 1 defender (you must be able to touch the attacker by the shoulder).
• The player tries to pass the ball.
• By changing tempo she tries to pass the defender first.
• Defender follows, but lets her pass.
• From pole 1 the attacker continues to pole 2 and makes a new attempt at pole 2.
• We do this for 1 to 2 minutes per person.

Variation:

• 2 attackers at the same time
• When scoring twice, switch to pass.
• Defender goes for preventing shot. Attackers can choose for walk through ball, dodge and/or distance with step behind.
• adjust time
• Multiple posts/pillars/players.

• Place the hats about 6 meters apart. Divide the group in 2.
• In case of five a group of three and a group of two.
• Goal is to keep the ball in the middle of the hats at all times.
• As soon as a player receives the ball, the player from the other side must be at the same level as the middle.
• After passing the ball, join the back of the queue at the other side.
• NB: nobody stands still and estimate well.
  • Do not arrive too early or too late.
  • Throw from the move.
  • After five minutes also go the other way (left hand side).

• 1 attacker throws the ball to the person in front of the basket then he shoots the ball when he catches the ball under the basket he then goes inside and takes a walkthrough ball finally he takes a short chance.
• Point count:
  • Shot counts 2x
  • Walkthrough counts 1x
  • Short chance counts 1x
• You can play this like this, for example, who is first to the 20 or
• 1min long and then look per basket who has the most points

• 2 feet straight ahead in the boxes 5x
• 2 boxes forward and 1 backward 3x
• 2 feet backwards in the compartments 5x
• 1 foot per section and finish with sprint of 5 metres 3x

2 teams, 2 poles next to each other at a large distance from the groups.

First one leaves and throws a penalty throw. When it's in, put the ball down and run back. If you miss, keep throwing until you score.

- 2 groups of max 4. Distance between 2 groups is +/- 5 mtr

- 2 baskets/rings next to each other at 6 mtr from both groups. In the basket +/- 3 hats/buds etc.

- 1 pylon in a straight line opposite each group at 12 mtr

Each group takes one hat from its own basket, runs around the pylon at 12 mtr and puts the hat in the basket of the opponent. In this way they try to empty their own basket or they try to have less than the other team after e.g. 4 minutes.

VARIATION

- distance between pawns and/or basket

- time

2 teams, 2 poles next to each other at a large distance from the groups.

First one leaves and throws a penalty throw. When it's in, put the ball down and run back. If you miss, keep throwing until you score.

Per 2 teams both score a goal. When both score, move to the left to the next basket, regardless if the team next to you has already finished. Who is first back to his own basket and scores again.

1. 5 chances to score from close range, then across the field around the pilot and back. Again 5 chances to score from close range and back and forth around the pilot. Then blow the whistle to signal the substitution (time saving exercise).

2. Take balls from 8m onwards.

3. Take penalty throws (2,5m)

4. Shooting calmly from behind the basket (4m) from pilot to pilot (3m)

5. Shooting on the move at 6m from pilot to pilot (5m)

6. District shot 8m (left and right alternate) always start at the pilot (2m)

7. Turn around the basket for a short chance and start at the pilot (4m).

8. Quick goals

• Push-ups : 5x men's version
• Plank : 20 sec. Pay attention: do not sag in the hips, straight line, elbows under shoulders
• Jump squat 8x with weights
• Super man 10x note: no twisting in the hip, straight line, hands under shoulders, balance
• Seal 8x attention: keep arms and legs just above the ground
• Shoulder shift 5x arms next to body with weight, up to the shoulder, and then above your head and hold it for a while

Setup: O v * * = pilon O = basket

* v O

Distance between the pile and the basket is +/- 10 meter.

At every pole stands 1 forward with ball

At +/- 4 meter from the pool stands 1 defender.

The player tries to make a through ball. By changing speed, she tries to pass the defender first. Defender follows, but lets her pass. From pole 1 the attacker moves on to pole 2 and makes a new attempt at pole 2.

Variation:

- 2 attackers at the same time

- When scoring twice, switch to pass.

- Defender goes for preventing shot. Attackers can choose for walk through ball, dodge and/or distance with step behind.

- adjust time

- Multiple posts/pillars/players.

• You put 4 cones at 8 meters distance from each other.
• You sprint from the starting line to pawn 1 and do 5 burpees.
• Then you sprint back to the starting line and do 5 squats.
• Then you sprint from the starting line to pawn 2 and do lunges back to the starting line.
• Then you sprint from the starting line to pawn 3 and do 10 abdominals.
• Then you sprint back to the starting line and do 5 squats.
• Then sprint from the starting line to pawn 4 and tap the ground and jump up and stretch all the way. Do this 5 times.

We do this exercise 3 times.