Volleyball drills
- 3 times back and forth in a runner's stride
- 3x back and forth in runner's stride with arms waving
- 2x back and forth in side steps
- 2x back and forth in cross stride
- 1x back and forth heel strike
- 1x back and forth lifting of knees
Cycle of core stability exercises. Plank, side plank, superman, standing superman.
Assume 2 teams
Person 1 throws the ball over the net (width of the field) person 2 catches the ball, person 1 moves 2 steps sideways.
Person 2 throws in the ball and person 1 catches the ball. Person 2 now moves 4 steps, etc.
Variations: throw the ball on to the 3 meter line, throw the ball on to the 7 meter line and walk back to the 3 meter line, pass the ball on to the other person and the other person passes on the ball to him/herself and catches it.
On the start signal, players sprint to the 3m line, tap and shuffle backwards to the back line.
- the intention is to get 3 in a row
- 2 teams per game
- 9 hoops in a square (3x3)
- each team has 3 ribbons, each team its own color
- the first of each team runs to the hoops and puts down the ribbon
- quickly back and touch the next one
- the first player who has no more ribbons (they are already in the square) can move a ribbon
- the team that has 3 in a row first, has won.
simple running exercises for warming up, in which concentration and reaction also play an important role. Organisation: Pairs in an empty, marked out space.
Walk behind each other in a steady pace, criss-crossing the whole room. Number 2 follows every movement of number 1 as fast as possible, keeping about 1 metre distance. After a while change.
As a., but now the front runner tries to lose the back runner by sudden feints and/or tempo changes.
As a., but now other movements are also allowed: cross passes, jumping, lying down quickly and getting up again, etc.
Variations:
- Perform the same exercises with music
- Do the same exercises in groups of three or four. In this form, 'comical' situations will certainly occur now and then. It doesn't have much to do with korfball then.
- No more pairs: everyone walks freely through each other. The players walk towards each other, feint and then pass to the left.
- Like d., but now passing on the right
- Like d., but now they turn around each other and walk back.
- Special exercise for getting used to the hall: walk criss-cross through the whole hall, but not touching any line. Especially in halls with a lot of lines on the floor this is a good and fun exercise to get the 'contact with the hall' back in the legs.
- Like g., but now keep walking on the lines.
- group of 4-6
- choose a word beforehand with +- 6 to 7 letters (e.g. serve)
- The first serves on a spot in the field.
- if necessary, place a number of mats or hoops.
- The others must serve on the same spot
- The 1st one also joins in.
- If this doesn't work, they get a letter.
- if you have the whole word you are finished
- possibly play bra against the wall or something
- Again with someone else as first.
In pairs, facing each other, start at the pawn. On command move sideways to the sideline. Start each in a different direction. Back to the other side and back to the pawn. Who touches the pawn first. At the same time the next pair starts. Make sure there is a change in the pairs.
When there are more than 9 players, double the number. (Also suitable for playing independently and setting out the next exercise in the meantime).
- just replay in pairs
- overhand and underhand
- 2x running
- 2x sideways
- 2x cross pass
- 2x heels buttocks
- 2x knee lifts
- 10/15 count planks
- 20 sit-ups
- 10 push-ups
Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.
Slalom around the pawns.
Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
Step under the net.
Sideways past the net with head under net edge.
Make a dive across the field.
Walk around the pawn and sprint over the backline.
Run back to starting position.
Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.
Slalom around the pawns.
Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
Step under the net.
Sideways past the net with head under net edge.
Make a dive across the field.
Walk around the pawn and sprint over the backline.
Run back to starting position.