Korfball drills

• 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

• In a hat 1 passer
• Other hat attacker and defender
• Offender moves towards the pass. Defender follows briefly behind. Offender decides when to go inside.
  • Defender allows the pass
  • Defender tries to prevent
  • Defender tries to tackle

One passer, one attacker and one defender with the ball on the pilon. Offender takes ball from pilon and crosses right in front of it for a through ball.

• Then allow
• Light pressure
• Blocks

• Put four caps around the basket at a distance of 4 meters.
• 1 in front 2 on either side of the basket and 1 behind the basket.
• The players at the front/back are 1 team and the player on either side of the basket are 1 team.

Option 1:

• A shot is taken by a random player all 4 players try to grab the rebound.

Option 2:

• There is shot by a random player all 4 player try to grab the rebound.
• Once the ball is caught by a player he has 2 choices: He shoots the ball directly at the basket himself or he places the ball directly on his teammate and he takes the shot.

• Play freely but see practice back.
• 3 x interceptions change
  • score interception off

• Stand with the front of your feet on an elevation (such as a step) and lower your heels as far as possible so your calves are properly stretched.
• Now slowly stand on your toes. All the weight is now resting on your toes and you can feel your calves contracting.
• Slowly lower yourself back to the starting position.
• Doing this exercise slowly will work your muscles more effectively--you won't get the same effect by jumping up and down at a fast pace.
• Check yourself by keeping track of time; each repetition should last no less than 6 seconds total.
• Repeat this exercise as many times as you can. Twenty reps is fine to start with.

Skipping Ropes. It seems almost too obvious to be true, but regular rope jumping exercises the muscles you need for a vertical jump. To do this, use a hard surface with plenty of room for the rope in all directions. Try to exercise for 15 to 20 minutes a day.

• Do not jump with one, but with two feet at the same time.
• Train to jump faster and faster. Start slowly with a hop between each jump to keep your balance. When you notice that you are getting better at rope jumping, drop the hop and spin the rope faster.
• If you want to do something other than jumping rope, try running up and down stairs. This is a similar workout and exercises many of the same muscles.

• At each basket 3 attackers and 3 defenders
• Keep an ideal triangle
• You may only be out of square for 3 seconds
  • Move inside every time
  • Pressure
    • Defenders run along
    • Defenders use their arms
    • Defenders full pressure
• Scoring change function