Korfball drills for technique condition / strength

• Side plank:
  • Support on stretched arm or elbow, other arm points up.
  • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
  • 5x on left arm, 5x on right arm
• Superwoman:
  • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
  • Hold this for 3 seconds and then switch legs and arms.
  • Try not to sink sideways or turn your pelvis.
  • 5x left and 5x right
• The worm:
  • You stand and bring your hands in front of your feet on the ground.
  • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
  • Then you return to the starting position in two steps, each step holding for 3 seconds.
  • Do this 5 times.

• Left foot in the ladder, right foot next to it (touch all squares)
• Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
• Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
• Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
• Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)

• 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.

• 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

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.

• Make two rows at 10 metres opposite each other and about 3 metres apart.
• The players face each other one by one.
• Face each other with both hands and do not drop the ball.
• Make a series as high as possible in 1 minute.
• Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
• Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
• Run into each other, jump and catch and throw the ball in the air with two hands.

• Make two rows at 10 metres opposite each other and about 3 metres apart.
• The players face each other one by one.
• Face each other with both hands and do not drop the ball.
• Make a series as high as possible in 1 minute.
• Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
• Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
• Run into each other, jump and catch and throw the ball with two hands in the jump.

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

• Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
• Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
• Sprinting to the top of the flower, keeping your face one way.
• Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
• 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop

• 3 pawns in front of the basket (fixed declarer).
• 1 rebound, 1 attacker.
• Attacker starts at the back pawn.
• When you score a goal, you may move one pawn forward.
• When you miss, you move one pawn backwards.
• Fixed declarer, change after one round.
• Rounds of play:
• Round 1:
  • 10 loose balls.
• Round 2:
  • 8 short chances.
• Round 3:
  • 5 shots. (3m, swerve alternately).
• Round 4:
  • 4 shots. (5m, changeable evasion) Good for 2 points.
• Final:
  • Score 25 short chances (together).
• Couple with most points wins.

• Conditioning game 2 teams - 5 rounds.
• You stay with your teams on your own side.
• Handlers change sides to keep everyone moving.
• The aim is to do the exercise with high intensity.
• Start in front of the pawns. After pion 5 in sprint to the first basket.
• Rebound sprints to the second basket.
• Rebounder second basket joins again with the pawns.
• Individual scorer count up.
• Counting out loud with your team.
  • Per round 1 point.
  • Round 5 = 2 points.
• Round 1:
  • 10 balls. (pawn exercises = knee lifts)
• Round 2:
  • 8 shots 3-4m. (Pawn exercise = 2 pawns forward, 1 pawn backward)
• Round 3:
  • 10 short chances. (pawn exercise = zigzagging)
• Round 4:
  • 6 shots 4-5m. (pawn exercise = zigzagging backwards)
• Round 5:
  • Team with least points determines exercise, also the pawn exercise.

• Round 1:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), gets the ball back, throws at blue for walkthrough.
  • Blue catches and starts the exercise again by throwing to red. (10x scoring)
• Round 2:
  • Same as round 1 but blue passes to white for a short chance. (10x scoring)
• Round 3:
  • Ditto round 1 but blue deflects for shot at 4m. (6x scoring)
• Round 4:
  • Ditto round 3 but white pulls away from rebound for short chance (10x scoring)
• Round 5:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), white doubles up with red and runs a deep line, gets the ball and shoots (6x scoring)
• Round 6:
  • Ditto round 5 but white does not shoot and passes to red who connects and red shoots. (6x scoring)
• At high intensity, good condition training.

• Every 3 players at the basket, 2 attackers and 1 defender:
  • The goal is to get 2 free.
• Exercise is finished when:
  • There is scored, the defender has the ball, if the ball collides.
• Always turn in the order A - A - V.
• If it is a 4-player game, the defender gets a rest turn before entering as attacker.