Korfball drills for technique warming-up
- 3x shot, then walkthrough to 20
- Pawns in a large circle. walk in circles
- Start with 'jogging' between the pawns (snake movement);
- Arms take turns (warming up).
- At indication of the trainer "yes" sprint to the middle and back again;
- At "goal" sprint to the pole and 5 balls.
- Next exercise:
- Zig-Zag (left to right) between the pawns,
- Run sideways outside, and make rainbows (knee up) with the left foot over each cone.
- Runsideways (inside) and make rainbows (knee up) over each cone (with right foot).
- Short dribble with the feet forward and backward between the cones, but keep on turning.
- Players run one after the other in a "train" around the poles.
- The last player tries to get in front.
- If he succeeds, the next player goes.
- Players continue until everyone has come from the back to the front.
- First round at an easy pace.
- Second round faster pace.
- 2 poles opposite each other.
- Each pole has its own 2/3 team.
- The two players who are going for a walk-through walk towards the other pole.
- In the middle they circle each other.
- The players sprint back to their own goalposts and make a turnover.
Variations
- Instead of a through ball, a dodge ball.
- Instead of a through ball, a pull-away ball behind the post.
- If necessary, post to post, whoever scores X number of goals first.
- Run through the rope ladder and/or zigzag through the pawns.
- After the ladder/pawns the ball is passed to you and you score a through ball.
- Make ten goals at each pole with your pair.
- It is a warming-up, so do this at a slow pace.
- Post 1:
- One foot in the ladder step at a time.
- Post 2:
- Two feet in the ladder step at a time.
- Post 3:
- Hopping from hole to hole.
- Pole 4:
- Zigzagging around the cones.
- Pole 5:
- 2 pawns forward, 1 backward, 2 forward etc.
- Per pole with 2 or 3 participants you start with 20 balls which are indicated from the space.
- When 20 have been scored you and your pole continue with the next exercise.
- 10 distance shots from the spot.
- Scored?
- Move on to 10 dodge balls.
- Each team has to score these goals.
- 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.
- 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
- In teams of 2 at the basket, 3rd player does secondary exercises.
- Player 1 (attacker-rebounder) with ball under the basket, player 2 about 5 meters in front of the basket.
- The shooter's assignment is to score 6 times from a shot.
- After each shot, the shooter moves again, so everything must be done on the move.
- The positions remain until someone actually has 6.
- Then you rotate through (declarer --> rehearsal --> shooter --> declarer).
- Always keep in mind that the distance rules must be maintained, especially when rebounding a shot that falls in front.
- There are a number of hats all over the field, in different colours.
- The coach calls out 'white', then all children must run as fast as possible to a white hat.
- There is one hat too little for each colour, so the child who is not standing at a hat has to do an assignment of his own.
- Examples assignment:
- Run a circle.
- Push-ups.
- Jump 5x as high as possible.
- Pull a sprint.
- Score 2x at the basket.
- About 3 exercises with defender at 80%. (allow chance).
- About 10 walk-throughs.
- About 10 short chances (2-3m) on the move.
- About 10 shots (5-6 m) on the move.
- 3 pawns in front of the basket (fixed declarer).
- 1 rebound, 1 attacker.
- Attacker starts at the back pawn.
- When you score a goal, you may move one pawn forward.
- When you miss, you move one pawn backwards.
- Fixed declarer, change after one round.
- Rounds of play:
- Round 1:
- 10 loose balls.
- Round 2:
- 8 short chances.
- Round 3:
- 5 shots. (3m, swerve alternately).
- Round 4:
- 4 shots. (5m, changeable evasion) Good for 2 points.
- Final:
- Score 25 short chances (together).
- Couple with most points wins.
- Conditioning game 2 teams - 5 rounds.
- You stay with your teams on your own side.
- Handlers change sides to keep everyone moving.
- The aim is to do the exercise with high intensity.
- Start in front of the pawns. After pion 5 in sprint to the first basket.
- Rebound sprints to the second basket.
- Rebounder second basket joins again with the pawns.
- Individual scorer count up.
- Counting out loud with your team.
- Per round 1 point.
- Round 5 = 2 points.
- Round 1:
- 10 balls. (pawn exercises = knee lifts)
- Round 2:
- 8 shots 3-4m. (Pawn exercise = 2 pawns forward, 1 pawn backward)
- Round 3:
- 10 short chances. (pawn exercise = zigzagging)
- Round 4:
- 6 shots 4-5m. (pawn exercise = zigzagging backwards)
- Round 5:
- Team with least points determines exercise, also the pawn exercise.