Korfball drills
Speed ladder (the next one only starts when the first 4 squares are gone)
- Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
- Hopscotch through the ladder on the left leg 10x
- Hop through the ladder on the right leg 10x
- 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder. 10x
- Sideways hop on and off the ladder
Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
- One player stands in the box, the other(s) look on.
- Put two lines on each side of the rectangle.
- The players in the box move their feet on the spot. (dribbling)
- The players are constantly given commands that they must respond to.
- Each time you mention a color of a hat, they must touch that hat with their hand.
- The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
- Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
- You work in pairs in this circuit.
- Score 5 penalties per person with a tennis ball.
- Place a hoop at 10 meters.
- Roll the ball from the starting point into the hoop.
- The ball must stay in the hoop.
- You can continue when you both have scored.
- Throw the ball from the starting point into the hoop which is still at 10 meters.
- You score when the ball falls into the hoop.
- The ball must not touch the ground in front of the hoop.
- Place the hoop 3 metres from the basket, jump out of the hoop and get the ball in the jump.
- Score both 2x. (If this is too difficult, you can have the player with the ball jump out of the hoop and then shoot in the jump).
- Score from sitting position at 4 metres.
- You will do this task in pairs.
- Use a basket for each pair.
- Put 4 hats around the basket in a square about 1.5 meters from the basket. (the basket is in the middle)
- Stand in between the 2 hats in front of the basket.
- Shoot to score.
- The person under the basket names a colour and you tap on that colour.
- Go back between the 2 hats in front of the basket.
- If you have scored, you don't have to run to a colour.
- Do this until someone has scored 5.
Goal of the training:
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
- Make 2 out of 5 distance shots from 6 meters.
- Then you get one chance from 4 meters.
- You must score the one from 4 meters to earn a point.
- Your opponent can undo this point by also scoring the chance from 4 yards.
- Score 3 of the 5 short chances from 4 meters
- Then score 2 penalty shots, at 2, to earn a point.
- Your opponent can undo this by also scoring both penalty shots.
- Score 2 of the 5 shots behind the basket from 5 meters.
- Then score 3 through balls, from 3 chances , to earn a point.
- Your opponent can undo this point by also scoring 3 walk-through balls.
- Scoring 1 of 5 distance shots from 8 meters.
- Then score 3 out of 4 chances under the basket.
- Your opponent can undo this by scoring 3 out of 3 chances under the basket.
Exercises with broom stick
1 stick per person.
- Stick in neck, feet shoulder-width apart;
rotate arms while continuing to look forward. Repeat until the oblique abdominal muscles sour.
30 x - Stick in neck, feet shoulder-width apart;
now squat. Knees at 90 degrees.
15x - Hold the stick in front of your abdomen with your hands as far apart as possible.
Now you bring the stick over your head to your back and back again.
10xExtra
Variation:- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with 1 hand high and 1 hand low. 10x.
- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with the other hand high and over the other shoulder. 10x.
- Put the stick vertically on your hand and balance with it.
On each hand 15 seconds. - Lunge with stick in the neck. Large step forward and bend through the other knee. Drop off on front leg and return to starting position.
Each leg 10x
Sticks on pawns
Work in pairs. One works, the other rests.
12 pawns and 6 sticks needed.
- Forward through odd row of sticks and back by the even row of sticks,
so you keep looking one way. 10x each - Make sideways movements between the sticks from left to right and right to left, then walk backwards to the end of the box.
Each 10x - Stepping sideways between the sticks from left to right and right to left, then sprinting to the end of the box.
With both legs between the sticks as in speed ladder. Each 10x - Leap over the stick between the pawns left/right.
At each stick 2x to the right and 2x to the left. 3 times each - In pairs run over all the sticks and sprint to the end of the field.
1 foot between the stick. Each 10x.
Closing
Mutual game
Mutual game
- The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
- The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
- When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
- Now 1 lady stands under the pole.
- The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
- After the last pylon she plays the pole lady and takes a walkthrough ball.
- The person who passes on the ball starts in front of the pylon.
- The third lady is on her way.
- Score with 3 15x
- Straight ahead hopping over the sticks and take the ball.
- 15x scoring
- You stand crosswise on the pylons with stick between them.
- You step over the stick with your right, then with your left and then over the next stick.
- Finally you pass the ball.
- 15x scoring
- Hopping over each pole twice and then take the ball.
- 15x scoring
- Every player has a ball.
- Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc.
- Each leg 10x, then from inside to outside.
- Bounce the ball between your legs from front to back and from right to left, then from back to front.
- Each 10x
- Roll the ball around your hips and keep wrapping it up.
- 20x to the left and 20x to the right
- The ball lies on 2 hands that you hold on your back.
- Play the ball over your head by bouncing it up with both hands.
- Catch the ball in front of your body.
- 10x.
- Exercise 9 but now in reverse.
- Catch with the hands on the back.
- Side plank:
- Support on stretched arm or elbow, other arm points up.
- Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
- 5x on left arm, 5x on right arm
- Superwoman:
- While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
- Hold this for 3 seconds and then switch legs and arms.
- Try not to sink sideways or turn your pelvis.
- 5x left and 5x right
- The worm:
- You stand and bring your hands in front of your feet on the ground.
- Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
- Then you return to the starting position in two steps, each step holding for 3 seconds.
- Do this 5 times.
- Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
- Next time you hop on your right leg and after the ladder you dodge to the left and score.
- Score together 15 times.
- 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)
- 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.
- 1 pole with a pawn or ball on each side at 2 meters.
- When using pawns, the ball is at the first pawn and the player takes it to the next pawn and puts it back there.
- When using balls, the player puts the ball back at the original spot before going to the next pawn.
- Player starts at 5 meter before the basket, on start signal player sprints to the first pawn/ball.
- Player jumps back and forth as high as possible over the pawn/ball, catches the ball and scores from 2m.
- If the goal is missed the player jumps back and forth over the ball again and scores.
- If the goal is hit go to the next ball/pawn and repeat until the player has had all sides of the post.
- Can make it a competition in various ways, increase the distance from 2m to 3 or 4m, instead of jumping left-right to front-back.
- Original exercise is from Korfbalfit.
- Blue plays from under the post to the red player in front of the post.
- The red player puts the ball on the ground and sprints to the right.
- Blue sprints to the ball and picks it up.
- Red makes a breakthrough move, but doesn't follow through and deflects.
- Blue plays the ball, red shoots and white catches the ball.
- score together 15 times
