Korfball drills

Stretching the tendons

• Place the feet side by side and extend the arms forward to stay balanced.
• Keep feet firmly on the ground and curl toes forward.
• Tense the abdominal muscles and squat down.
• Keep heels on the ground and chest upright as much as possible.
• Lean forward as little as possible.
• Exhale and come back up.
• Keep the whole foot on the ground as you come up.
• This tightens the leg muscles.
• Do this 5 times.

Kick-out

• Pull left knee to chest and extend right leg and hold that leg 15 cm above the floor.
• Put your left hand on your ankle and your right hand on the inside of the knee.
• Switch legs and hands twice.
• Do this 5 times.

Standing Crunch

• Stand upright with left leg in front of right leg.
• Raise your hands.
• Shift weight onto left foot and lift right knee up to hip level.
• At the same time, stand with left foot on toes and bring elbows down the side.
• Make your hands into fists.
• Stop at the highest point, hold for 2 seconds and return to the starting position.
• Do this 10 times with each leg.

Sit-up and/or sit-up with twist

• Start on your back with your legs bent and your feet flat on the floor and put your hands on your neck.
• Tighten the abdominal muscles and bring the torso up towards the knees. (Almost sitting up)
• Lower yourself down again.
• In the sit-up with twist, your left elbow goes to the right knee and vice versa.
• Do this 20 times.

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.

• We play 1:1 with declarer(s).
• The goal is to score 5 points.
• A walkthrough and a small chance count for 2 points, other shots for 1 point.
• If the defender intercepts the ball 3 times you lose.
• A distance shot and an evasive ball count for 2 points.

• 3 persons per pole with 1 ball
• 1 person under the post is a passer (close to the post)
• In front is an attacker with defender who runs from left to right at about 5 to 6 metres
• Attacker plays the ball to the attacker (defender makes this difficult)
• Attacker throws the ball back to the attacker and moves widthways again (you can move right twice as long as you stay at 5/6 meter from the post)
• Team captain plays the ball to the attacker again
• Defender chooses whether to block the shot or not
• Attacker has to make the (right) choice to shoot himself or play the ball to the back-rower for a shot (if the ball is played to the back-rower, the defender tries to hinder this as well as possible)
• Possible sequel: when the attacker plays the ball to the moving reinforcer, he does not shoot but the attacker makes a walkthrough ball
• A possible 4th person can also defend the defender

• Blue plays from under the post to the red player in front of the post.
• The red player puts the ball on the ground and sprints to the right.
• Blue sprints to the ball and picks it up.
• Red makes a breakthrough move, but doesn't follow through and deflects.
• Blue plays the ball, red shoots and white catches the ball.
• score together 15 times

• Ladder exercise with run through ball
  • 1 foot in the ladder, 1 foot next to it, as fast as possible through the ladder and score 15 times
  • Sideways through the ladder with two feet in each compartment, 15 x scoring, easy pace
  • Start left of the ladder on left leg. Hop on right leg into the ladder and then next to it. Then with left leg into the ladder and next to it, then with right leg again and finish with a through ball. Do this quietly (strengthen ankle joint)
• Ladder exercise without ball
  • With two feet in each rung, so small steps as fast as possible(5x per person)
  • Skating over the ladder from the left side outside the ladder to the right side outside the ladder.
  • 10 short sprints along the ladder with the ball. (as fast as possible)

• Keep moving and make sure the pass comes from the space.
• There is always room for a break-through or a shot.
• The third player takes care of the catch and plays the ball again.

• Make sure you are always on the move and keep space for your teammates
• There is always one of the 4 (diagonal to the ball) who sinks to the post to be able to catch a shot
• Try to get each other in a shooting position at a maximum of 6 metres, or indicate from the space that you want to break through because the opponent is biting.

• 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.

• Shooting with pairs from a distance.
• After each goal the shout 'yes' and everyone changes basket and function.
• We turn clockwise as seen from the shooter.
• Which pair has scored twice at all poles first?
• The first score counts.
• Is your shot on the way and falls through the basket you have bad luck.

• In the 1:1 you try to score 2x in 1 minute.
• The defender makes choices which ball she defends.
• The attacker and the passer play this out together.
• attack, defend and pass each 3x 1 minute.

• You have 2 teams and you have to play together to get the ball into the opponent's box.
• Your opponents can cover you but they can also intercept
• If this happens, the other team may attack and try to get the ball into the other team's box