Korfball drills

• Trio shooting.
• Shoot a threesome with pairs.
• In order:
  • Distance shot.
  • Passing ball and small chance near the post.
• Who is first to score 25 points.
• Point count:
  • 0 x hit = -1.
  • 1 x hit = 0.
  • 2 x hit = 2 or 3 points where the walkthrough and small chance count for 1 and the distance shot for 2.
  • 3 x hit = 5.
• When both players have 25 points, the exercise is finished.

• 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.

• Player in front of the basket places the ball to the right (the blue player) and walks to the left side.
• At the pylon, she receives the ball from the blue player and she shoots out of motion.
• The white lady catches the ball.
• The passer becomes the shooter, the catcher becomes the receiver and the shooter starts to catch.
• Score with 3 from the left 15 times and from the right 15 times.

• Score with pairs from 3 and 5 meter each 5x (depending on the group being trained, this may take a maximum of 7-10 times).

• Players stand next to each other.
• The ball is thrown to player 2 and player 1 runs after it until halfway and inside.
• Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
• Player 1 finishes it.

• 1 attacker and 1 defender.
• The attacker stands a few metres away. (A distance where you practice to shoot far)
• The defender stands at the basket.
• As soon as the attacker throws the ball to the defender, the defender can run and try to defend.

• 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.

• Hat at 6 meters in front of the basket and a hat next to the basket at 5 meters.
• Play the ball forward.
• The player puts the ball on the ground and walks to the other hat and then to the basket.
• The declarer runs to the ball and gives the other player a through ball.
• Score together 20 times.

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.

• Walk to the hats, tap the left hat, and tap the right hat and walk left for a dodge.
• Next you do it the other way around, so first the right hat, then the left and then the right away for the dodge.
• Per side you make 5x 5 series per person
• Who scores more than 10(only 1 out of 5 hits)?