Korfball drills

Skipping Ropes. It seems almost too obvious to be true, but regular rope jumping exercises the muscles you need for a vertical jump. To do this, use a hard surface with plenty of room for the rope in all directions. Try to exercise for 15 to 20 minutes a day.

• Do not jump with one, but with two feet at the same time.
• Train to jump faster and faster. Start slowly with a hop between each jump to keep your balance. When you notice that you are getting better at rope jumping, drop the hop and spin the rope faster.
• If you want to do something other than jumping rope, try running up and down stairs. This is a similar workout and exercises many of the same muscles.

• At each basket 3 attackers and 3 defenders
• Keep an ideal triangle
• You may only be out of square for 3 seconds
  • Move inside every time
  • Pressure
    • Defenders run along
    • Defenders use their arms
    • Defenders full pressure
• Scoring change function

• 30 sec jumping jacks
• 30 sec sit ups
• 30se squats
• 30 sec push up and turn arm up
• 30 sec high knee running in place
• 30 sec lunges
• 30 sec plank

• Player 1 throws to an oncoming player 2,
• This player throws the ball to the cone where he came from, to player 3 and joins the other cone.
• In case of threes, the pair starts without the ball.

• Each player shoots from behind the basket at 3 meters.
• We work in threes.
• You try to make a series as high as possible.
• For each team there is a pawn on the line, the number of goal of the series may this pawn with large steps forward (without jumping).
• Which group is first to the other side and back with its pawn.

• Walking from line to line, trunk straight and with every step the knee should touch the ground.
• This is done with a ball above the head and arms outstretched.
• For more powerful athletes, this can be done with a heavier ball...

• Stand with both feet on the Stability Trainer, halfway round,
  • Place it preferably 3 to 4 meters from the basket.
• Now try to score as many goals as possible within a certain amount of time.

• Sit on the floor with a ball in your hands.
• Tuck your legs in so that you only have contact with the ground with your rear end
• Now tap the ball from left to right as far as possible within a given time...

• Make two teams.
• The goal is to get the ball to the other side of the line.
• You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
• Then you run to the front and stand in a holding position and wait for the ball to come.
• The team that gets to the other side first wins.

• Ball is played from the support to the left or right, running out to the playing side.
• The outrunner gets the ball back and plays the broken through player from the other side.
• If you have a player in the back of the field, they also break through at the moment the ball is played in from the front.

• Make pairs at the hive.
• Place two hats approximately 2.5 meters apart and 2.5 meters from the basket, as shown on the diagram.
• Player 1 starts in the middle, Player 2 starts as passer/rebounder under the basket.
• Player 1 makes a fierce running line to the one hat, receives the ball on the outside hand and passes back.
• Player 1 makes a fierce run to the other hat and scores a short chance.
• You do this for 1 minute, after this you switch.

• The baskets are in the middle of the box/field lengthwise
• Player with ball under the post.
• Player 1 takes the through ball and passes to player 3. Who takes a through ball and goes to the spot of 1.
  
  
  • 3 minutes of running from line to line and scoring through balls on the front underhand and on the back overhand. At 50% speed.
    After each minute, the declarer switches without stopping the exercise.
  • 3 minutes at 75%.
  • 1.5 minutes at 100% but slow down
  • 3 minutes at 75%
  • 3 minutes at 50%