Korfball drills for technique strength / condition

Leg raises C24

• Lie on your back with arms along the side of your body and legs extended just above the floor.
• Raise both legs to about 90.
• Lower the legs to just above the ground.
• Do this 25 times.

Reverse plank

• Sit down with your legs stretched out in front of you and your arms straight behind you.
• Fingers pointing forward.
• Press the hands against the floor and bring hips and buttocks up until the body forms a straight line from the shoulders.
• Raise one leg and hold for 30 seconds.
• Switch legs.

C14: Short Scissor Crunch

• Lie on your back and let your legs hang about 10 cm above the ground.
• Hands are just below the buttocks.
• Move your legs up and down quickly for about 20-30 cm without touching the ground.
• At the same time, lift your upper body.
• Do this with the scissor movement.
• For example, scissor up 2 times and scissor down 2 times.
• Do this for 30 seconds.

Mountain climb F4

• Start in the push-up position. (plank on hands)
• Come with 1 leg forward, with the knee as close to the chest as possible.
• Then return to starting position.
• Then the other leg.
• Do this with each leg 5 times.

• The declarers give the ball to the shooter.
• The shooter shoots.
• As soon as the ball is loose, the next ball comes.
• After 3/5 scores switch with 1 declarator.
• All three score 3x3.

• At pawn 1
  • touch the groundTouch the ground, jump up and stretch all the way. We do this 10 times.
  • RUN TO THE POLE.
• Pole
  • next you take a dodge at the pole.
  • RUN TO PAWN 2.
• Pole 2
  • 5 sit ups.
  • RUN TO POLE
• Pole
  • take a run through at the pole from behind the basket
  • RUN TO PAWN 1
• Pawn 1
  • Push-ups 5 times
  • RUN TO POLE
• Pole
  • Take the penalty throw
  • RUN TO PAWN 2
• Pole 2
  • Shot four meters behind the basket
  • After the intercepted shot, receive the ball and throw it back to the receiver, who is standing next to the basket.
  • Sprint to pion 1 and start again
• We do this 3 times
• Keep the post clear and keep your distance from each other.
• But each time change under the post.

• Players lie in pairs facing each other.
• They assume the plank posture. (Make sure the elbows are not past the shoulder).
• Place a ball in the middle of the pair.
• At the whistle, both players try to grab the ball as quickly as possible.

• Player goes into pump-up position, with the ball in front of him.
• Player leans on his left or right arm, with the other arm he will spin the ball around his supported arm, so 15, 20, 25,...depending on how good the player's condition is....

• Team of two with ball, sitting opposite each other on the mat
• Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
• Person A moves to sitting position and hands the ball to person B
• Person B goes to the supine position and taps the ground with the ball backwards
• and so on

• 1Minute
  1. DL > 2 (without ball)
  2. DL with ball > 4
  3. DL with ball > 1
• 30 sec Russian twist + ball
• If player performs exercise, players take penalty throw

• 1Minute
  1. DL > 2 (without ball)
  2. DL with ball > 4
  3. DL with ball > 1
• 30 sec Russian twist + ball
• If player performs exercise, players take penalty throw

• 1Minute
  1. District ball > 2
  2. DL with ball > 4
  3. Shot with ball > 1
• 30 sec Planking
• If player performs exercise, players take penalty throw

• 1Minute
  1. Shot > 2
  2. Passage with ball > 4
  3. Shot > 1
• 30 sec Bridge
• When player executes exercise, players take penalty throw`.

• 1Minute
  1. Shot > 2
  2. Shot > 3
  3. shot > 4
  4. shot > 1
• 30 sec Jumping rope
• If player performs exercise, his attackers take penalty throw

• The player sits with his back against the wall and his legs in a 90 degree angle.
• Keep this up for as long as possible.