Korfball drills for technique condition / strength

2 teams of equal size.

• You start with the ball at the pilon. 
• It is played over to the second pilon 
  • the ball mustn't get on the ground, 
  • or you're gonna have to start over. 
• There are a number of checkpoints where new players are ready to play the ball. 
• The last in line must score 1 to win. 

• you've got four kids per post. 
  • 3 are the attackers, 
  • 1 is the defender. 
• The attackers must try to score and the defender must prevent it. 
• Swap when the attackers have scored 3 times or if they miss off or if it's intercepted by the defence. 
• then change roles. 
• If the scoring is too easy, you provide a second defender or the attackers must pass first before shooting again.
• If the shooting is too difficult, provide an extra post or the defender must keep one hand on his back or the attackers may run with the ball.

• Pilon 1
  • Tap the ground 6 times and jump up and stretch out all the way. RUN TO POST 1.
• Post 1
  • then you take a dodgeball at post 1.

    RUN TO PAWN 2.

• Pilon 2
  • jumping lunge 

    RUN TO POST 2.

• Post 2
  • take a through-ball at post 2.

    Run to a pilon 

• Pilon 3
  • 6x push-ups 

    RUN TO POST 3.

• Post 3
  • short chance behind the post

    RUN TO PAWN 4.

• Pilon 4
  • 6x squad 

    RUN TO POST 4.

• Post 4
  • dodge to the other side 

    Run to PAWN 1 

• This is repeated 5 times 
• but change every time under the post.

Initial setup

• Two groups at the two first pilons.

Exercise

• The first in line runs to the hoop and goes through the bottom, so the hoop goes over their head, through the hoop. 
• Then he goes through the defensive position to the second pilon and spins 4 times around it.
• Finally, he runs to the third pilon and scores before he can run back to the first pilon and tap the next one in the row.
• Defensive posture:
• Back out and through the knees with your arm up. 

Distance setup:

• Hoop at pilon 1: 5 meters.
• Pilon 2 from the hoop: 5 meters. 
• Pilon 3 and pilon 2: 5 meters.
• Pawl 3 and pilon 3: 4 meters.

• At pilon 1 
  • 1 time up and down, sideways with small steps between the pilons. 
  • RUN TOWARDS POST 1 for a through-ball.
• At pilon 2
  • 5 sit-ups. 
  • RUN TOWARDS POST 2 for a dodge ball (minimum 5 meters).
• At pilon 3
  • again 1 time up and down between the pilons with small steps
  • RUN TOWARDS POST 3 tap the post and take a short chance.
• If you have 5 points, you can change, only the shot counts for 2. (From post 3 to pilon 1 an interval for seniors with running  at slow pace and sprinting.)

• 3 minute rounds at 50%, 
• 2 min at 70% and
•  last minute at 100%

Warming up.

* Start dribbling from the middle line.

* Place pilons on the right and left and always call out the colour. They have to sprint to that colour.

* Alternate this with jumping, turning and going through the knees.

• One rebounder, one defender and one attacker.
• 30 sec attacks...if attacker can score, he becomes rebounder at the next post.
• If not, he becomes the defender.
• Rebounder becomes attacker all the time...

• 2 x 2 benches on top of each other lengthwise, 15 hoops small, 2 benches in a row
• Hopping over high benches with hands on the bench
• Jumping across low benches
• Jumping into hoop with 2 legs --> hoops further and further apart

• The group is on one side behind hoops.
• When the signal is given, the children steal objects on the other side one by one and put them in the hoops on their own side.
• If they are caught by a tagger, they have to put the object back.

• Someone will be assigned to try and tag the others.
• The game is played all over the field.
• The group is on one side of the field.
• When the signal is given, the children cross the field.
• One child tries to tag as many children crossing as possible.
• Variation
• The children walk back and forth when the signal is given.
• Or back and forth without waiting for a signal.
• The children are not free on the other side.
• With two children trying to tag.
• With boxes with one child trying to tag the others in each box.
• The children can be tagged in each box.
• Who was not tagged on the way back and forth?
• Or which group has tagged the most children?

  
  

• Make pairs with a ball. 
• Keep the hands up with the ball positioned between the hands of the two people, 
• Ball is clamped by the two of them. 
• The pair puts tension on their calves.
• The knee is held high, the calf of the other leg remains under tension, switch knees and keep switching. 
• Until the trainer says that you can start a sprint. 
• The players turn around and sprint to the end of the field.