Korfball drills for 1,5 meter / corona / covid-19


  • Player sprints forward.
  • Then sideways to the left.
  • Sideways to the right.
  • Sideways to the middle.
  • Finally backwards to starting point.
  • Do this in pairs of 3 alternating and do this 5x each.
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

  • 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.

  • 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.


    • 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.

Mutual game


  • 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.
  • With 3 teams at a basket.
  • 2 shooters and 1 receiver.
  • The shooters keep moving around the basket at about 5 metres. They get the ball in turn.
  • The first one to score 3 times stays standing, the other shooter is going to catch.
  • Who shoots first 5 times someone away.

Speed ladder (the next one only starts when the first 4 squares are gone)
  1. Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
  2. Hopscotch through the ladder on the left leg 10x
  3. Hop through the ladder on the right leg  10x
  4. 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
  5. 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

  1. 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.
    1. 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.
    2. 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)
  2. Now 1 lady stands under the pole.
    1. The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
    2. After the last pylon she plays the pole lady and takes a walkthrough ball.
    3. The person who passes on the ball starts in front of the pylon.
    4. The third lady is on her way.
    5. Score with 3 15x
  3. Straight ahead hopping over the sticks and take the ball.
    1. 15x scoring
  4. You stand crosswise on the pylons with stick between them.
    1. You step over the stick with your right, then with your left and then over the next stick.
    2. Finally you pass the ball.
    3. 15x scoring
  5. Hopping over each pole twice and then take the ball.
    1. 15x scoring
  6. Every player has a ball.
    1. 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. 
    2. Each leg 10x, then from inside to outside.
  7. Bounce the ball between your legs from front to back and from right to left, then from back to front. 
    1. Each 10x
  8. Roll the ball around your hips and keep wrapping it up.
    1. 20x to the left and 20x to the right
  9. The ball lies on 2 hands that you hold on your back.
    1. Play the ball over your head by bouncing it up with both hands.
    2. Catch the ball in front of your body. 
    3. 10x.
  10. Exercise 9 but now in reverse.
    1. Catch with the hands on the back.


  • Training condition with 4 teams
  • You stay with your team on your own side.
  • Leaders change sides so that everyone stays in motion.
  • The intention is that the exercise is done 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.
  • Count the scores per team
  • Count out loud with your team, to keep the competition element in it.
  • Round 1:
    • Score 20 balls. (pawn exercises = slalom)
  • Round 2:
    • 10 shots 3-4m scoring. (Pawn exercise = 2 pawns forward, 1 pawn backwards)
  • Round 3:
    • Score 20 short chances behind the post. The sprinter is indicated and he plays back to the rebounder who stepped out from under the post (pawn exercise = hopping over the pawns).
  • Round 4:
    • Scoring 10 shots 4-5m. (Pawn exercise = skating over the pawns, holding landing).
  • Round 5:
    • Score 10 evasive balls. (pawn exercise jumping up at pawns 1, 3 and 5 and squat at 2 3n 4)
  • You shoot at 6 metres in front of the basket.
  • The other one catches it.
  • The ball is played out again and the catcher runs away from the basket.
  • He gets the ball back and shoots at about 6 meters.
  • The person who catches the ball, plays off, runs away and gets the ball back and shoots.
  • Which pair will be first to score 10 times?


  1. Players stand in line in front of the basket.
  2. Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
  3. Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
  4. Player 1 finishes it. (and start again at step 1)


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