Korfball drills for technique strength / condition

• The second player starts when the first is at the second speed ladder.
• With 3-pairs, there is always a rest until the third is at the 2nd speed ladder.
• 2 speed ladders are 10 meters apart.

• You go left sideways through the speed ladder, knees up.
• Then you sprint to the other speed ladder.
• There you go right sideways through it, knees up.
• Slowly backward back to the starting point.
• Everyone does this 5x.

• Two players have two pawns between them in two different colors.
• Number the pawns 1 and 2 or to a color, for example, red and white.
• Players put the pawns between each other and plank.
• When the coach calls out a color or number, as quickly as possible hand on it.
• The player who is first wins, best of 5.
• Winners move one way, losers the other.

• This exercise is designed to let the players choose for themselves what they want to improve on.
• Which (improvement) goal, which they have set for themselves, do they want to improve here.
• As a trainer you can steer this by guiding the choice.
• For example: the exercise must have something to do with passing/shooting/attacking/looking etc.

1. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x

• Gait
• Heels/Buttocks
• Lift the knee
• Swing arms
• Close stride
• Cross pass

• Run with change of direction.
• Cross pass to the front.
• 2 in front 1 behind.
• Ins & outs.

• Legs stretched, hands to the ground and up.
• Legs stretched diagonally and then come up.
• Throw your feet up.
• All 4 elbows touching the ground and turn to air.
• Squat to lateral squat.
• Quick pass to open up.
• Quick pass to the inside.

• Plank
• Plank + hip swing
• Mountain climbers
• Russian twist

• 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.

• Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
• Next time you hop on your right leg and after the ladder you dodge to the left and score.
• Score together 15 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)

• 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

• Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
• Extend left and right leg alternately. 3 x 10 seconds.
• Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
• Tighten abdominal and gluteal muscles 3x
• Deep squat 10x.
• Feet are forward in a spread position just outside the hips.
• Slowly come into a deep squat.
• Side plank left.
• Lie on your left side.
• Arm at shoulder height across the body.
• (Place your bottom leg at a 90-degree angle.
• Raise your outstretched leg 3 times. Total time 20 seconds.
• Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.

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.

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