Korfball drills for all skills

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  • 4 versus 4 
  • Men come into a supportive position to let the men score.
    • Option 1: Positions under the post are filled by 1 lady and 1 man.
    • Option 2: Positions under the post would be filled by 2 ladies.
    • Option 3: Play in 3:1 ratio
  • Ladies would play side by side, one for the breakthrough and the other for the shot.
  • Work in groups of 3
  • Players throw the ball at each other
  • Player A throws to player B. 
  • And player A runs deep
  • Player A shoots the ball into the post
    • Make sure you run straight to the post. 
    • Don't stop running too early and the pass should be good.
  • You can extend the exercise further by passing the ball back to player B who takes a through-ball instead of taking a shot 
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BRIDGE

Starting position


  • Lie on your back.
  • Bend your knees 90 degrees and put both feet flat on the ground.
  • Your arms lie along your body with your palms down.


Action


  • Tighten your buttocks and belly.
  • Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.



Difficulty


  • To add increase the difficulty of this exercise, stretch your right and left legs alternately, keeping your hips in position.
  • Throw ball to partner in prone position
  • Partner rolls ball back over the ground

back-muscles

back-muscles

Can be performed with knees bent.

arms-training

  • all players sit on one half in a circle
  • everyone has a ball
  • Keep your legs stretched on the ground
  • 1st exercise = everyone passes the ball to the left
  • 2nd exercise = everyone passes the ball to the right 
  • 3rd exercise = do the same with a pair of "medizin" balls or 1 or 2 "medizin" balls in between
  • now in planking position or in push-up position 
  • 1st exercise = everyone rolls the ball underneath them to the next player to the left
  • 2nd exercise = everyone rolls the ball underneath them to the next player to the right
  • 3rd exercise = now the ball can also be rolled to another player e.g. to the other side




drawing
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  • Pilon 1
    • Tap the ground 6 times and jump up and stretch out all the way. RUN TO POST 1.
  • Post 1
    • then you take a dodgeball at post 1.

      RUN TO PAWN 2.

  • Pilon 2
    • jumping lunge 

      RUN TO POST 2.

  • Post 2
    • take a through-ball at post 2.

      Run to a pilon 

  • Pilon 3
    • 6x push-ups 

      RUN TO POST 3.

  • Post 3
    • short chance behind the post

      RUN TO PAWN 4.

  • Pilon 4
    • 6x squad 

      RUN TO POST 4.

  • Post 4
    • dodge to the other side 

      Run to PAWN 1 


  • This is repeated 5 times 
  • but change every time under the post.

! Form groups of 2 persons per post 

Each group gets three playing cards. The cards are shuffled from the front and the numbers 2 to 5 are removed from the pack. With the three playing cards the groups have to get as close as possible to 31. The value of the numbers and pictures are shown below:

  • Six = six
  • Seven = seven
  • Eight = eight
  • Nine = nine
  • Ten = ten
  • Jack = ten
  • Queen = ten
  • King = ten
  • Ace = eleven 

So nine + jack + queen = 29 points or ace + jack + queen = 31, but you can also have jack + jack + jack = 30.5

Once players have completed a series, they may exchange one of their received cards for a new one, in order to get closer to 31. The trainer will set a timer and says when to stop. The team closest to 31 wins. 

Series:

1. through-balls: five goals in a row.

2. through-balls: 5 goals in a row from behind the post.

3. Play through-balls by going for the short chance, 3 times in a row.



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Initial setup

  • Two groups at the two first pilons.


Exercise

  • The first in line runs to the hoop and goes through the bottom, so the hoop goes over their head, through the hoop. 
  • Then he goes through the defensive position to the second pilon and spins 4 times around it.
  • Finally, he runs to the third pilon and scores before he can run back to the first pilon and tap the next one in the row.
  • Defensive posture:
  • Back out and through the knees with your arm up. 


Distance setup:

  • Hoop at pilon 1: 5 meters.
  • Pilon 2 from the hoop: 5 meters. 
  • Pilon 3 and pilon 2: 5 meters.
  • Pawl 3 and pilon 3: 4 meters.



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