Korfball drill: strength exercises

Suitable for the following techniques: strength

4 hurdles against each other in a 4 side.
- Jump with two legs over the first hurdle.
- Jump left over the hurdle and jump back.
- Jump straight forward over the hurdle and back again.
- Jump right over the hurdle, turn right and make a sprint to the pawn.
- We do this 8 times.
10 hoops spread over the ground.
- You jump alternately with your left and right leg into a hoop and stay on that one leg for 3 counts.
- Your face is always facing the same direction.
- After the last hoop you sprint to the pawn.
- We do this 8 times.
6 cones next to each other with 50 cm distance between them (when this group is ready, parts 4 and 5 stop).
- You step over the pawn in the space between first your right foot and then your left foot. (keep your back straight)
- This way you step over all 6 cones.
- Then you sprint to the pawn.
- The next round you face the other way and first you go over the pawn with your left foot and then with your right foot.
- Do this 4 times right and 4 times left.
Hat run. (brisk pace about 50%)
- You start at a green hat.
- At green you go forward.
- At orange you go left.
- At white you go backwards.
- With blue you go to the right.
- At every other colour you choose your own side.
Pass the Frisbee and make sure it is caught.

Minimum number of players

Maximum number of players

Not applicable

Seniors