Korfball drills for all skills

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  • Hip and thigh stretch
    • Sit on the left knee and put the right foot in front on that ground. (bend less than 90 degrees)
    • Bring the torso forward and bend the right knee so that it slides towards the toes.
    • Keeping the torso neutral, press the right hip forward and down so you feel stretch in the front of the thigh.
    • Raise your arms and keep the shoulders relaxed.
    • Arms down and hips back.
    • Extend the right leg and bring your body forward.
    • Put your hands on the floor next to the leg.
    • Stay like this for 10 seconds.
    • Do this 5 times for each leg.
  • Twisting lower back stretch
    • Lie on back and pull knees up, hands wide at shoulder height with palm facing down.
    • Slowly turn your knees to the right.
    • Return to the start position and then to the left.
    • 5x on each side.
    • You can also do this with one leg straight and lower the knee of the other leg over it. (is heavier)
  • Gluteal stretch
    • Lie on your back, bend the left leg and cross the right ankle over the left knee.
    • Grab the back of the left thigh by the knee with your hands and gently pull the leg towards the right shoulder.
    • Hold for 30 seconds, relax and repeat.
    • Same, but for the other gluteal muscle.
  • Lower abs, hip flexors and leg extensors
    • Lie on your back with legs bent and press your back against the floor.
    • Support with arms beside the body and press them firmly to the ground.
    • Now stretch both legs straight forward until the heels are about 10 cm above the ground.
    • Bend the legs again and bring them back to the starting position.
    • Do this 8 times.
  • Standing knee to chest stretch
    • Stand on one leg and raise the knee of the other leg.
    • Grasp the knee and pull it to your chest, then spring up with the other leg.
    • Now switch legs.
    • Each leg 10 times.



  • Medicine ball throw (6 people)
    • Stand up straight and hold the ball behind your head.
    • Raise the ball above your head and throw it to your teammate.
    • He/she brings the ball behind their head and throws it, back above their head and throws it to you again.
    • Do this 20 times each.
  • Push-up from a bench (5 people)
    • Support with your hands on the bench.
    • Feet on the floor.
    • Push up 10x.
  • Sit-up with the medicine ball (6 people)
    • Lie on your back with legs bent and feet firmly on the floor.
    • Ball on the floor above the head.
    • Bring the arms forward and come up. (tighten the abdominal muscles)
    • Throw the ball to the other player.
    • Catch the ball and lower yourself down.
    • 20x.
  • Push-up (variation) (5 people)
    • Stand up straight, breathe in and pull the navel in.
    • Exhale and roll down vertebra by vertebra until hands touch the ground.
    • Walk forward until the hands are under the shoulders.
    • Inhale and contract the abdominal muscles.
    • Squeeze the buttocks and legs together and extend the heels back.
    • Walk with the feet towards the hands and come up.
    • Then come back down from point 1.
    • Do this 10 times.
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Task:

  • Attack:
    • Try to score as much as possible on baskets.
  • Defense:
    • Try to prevent as many scoring opportunities as possible without getting sidelined.


Rules:

  • Attack:
    • After each goal attempt, return to the starting pawn.
    • It is not allowed to shoot defensively.
  • Defence:
    • If you cause a penalty throw (indicated by the declarer), you get one point in your rounds as attacker.
drawing

Stretching the tendons

    • Place the feet side by side and extend the arms forward to stay balanced.
    • Keep feet firmly on the ground and curl toes forward.
    • Tense the abdominal muscles and squat down.
    • Keep heels on the ground and chest upright as much as possible.
    • Lean forward as little as possible.
    • Exhale and come back up.
    • Keep the whole foot on the ground as you come up.
    • This tightens the leg muscles.
    • Do this 5 times.


Kick-out

    • Pull left knee to chest and extend right leg and hold that leg 15 cm above the floor.
    • Put your left hand on your ankle and your right hand on the inside of the knee.
    • Switch legs and hands twice.
    • Do this 5 times.


Standing Crunch

    • Stand upright with left leg in front of right leg.
    • Raise your hands.
    • Shift weight onto left foot and lift right knee up to hip level.
    • At the same time, stand with left foot on toes and bring elbows down the side.
    • Make your hands into fists.
    • Stop at the highest point, hold for 2 seconds and return to the starting position.
    • Do this 10 times with each leg.


Sit-up and/or sit-up with twist

    • Start on your back with your legs bent and your feet flat on the floor and put your hands on your neck.
    • Tighten the abdominal muscles and bring the torso up towards the knees. (Almost sitting up)
    • Lower yourself down again.
    • In the sit-up with twist, your left elbow goes to the right knee and vice versa.
    • Do this 20 times.

Leg raises C24

    • Lie on your back with arms along the side of your body and legs extended just above the floor.
    • Raise both legs to about 90.
    • Lower the legs to just above the ground.
    • Do this 25 times.


Reverse plank

    • Sit down with your legs stretched out in front of you and your arms straight behind you.
    • Fingers pointing forward.
    • Press the hands against the floor and bring hips and buttocks up until the body forms a straight line from the shoulders.
    • Raise one leg and hold for 30 seconds.
    • Switch legs.


C14: Short Scissor Crunch

    • Lie on your back and let your legs hang about 10 cm above the ground.
    • Hands are just below the buttocks.
    • Move your legs up and down quickly for about 20-30 cm without touching the ground.
    • At the same time, lift your upper body.
    • Do this with the scissor movement.
    • For example, scissor up 2 times and scissor down 2 times.
    • Do this for 30 seconds.


Mountain climb F4

    • Start in the push-up position. (plank on hands)
    • Come with 1 leg forward, with the knee as close to the chest as possible.
    • Then return to starting position.
    • Then the other leg.
    • Do this with each leg 5 times.
  • We play 1:1 with declarer(s).
  • The goal is to score 5 points.
  • A walkthrough and a small chance count for 2 points, other shots for 1 point.
  • If the defender intercepts the ball 3 times you lose.
  • A distance shot and an evasive ball count for 2 points.
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  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
drawing
  • 3 persons per pole with 1 ball
  • 1 person under the post is a passer (close to the post)
  • In front is an attacker with defender who runs from left to right at about 5 to 6 metres
  • Attacker plays the ball to the attacker (defender makes this difficult)
  • Attacker throws the ball back to the attacker and moves widthways again (you can move right twice as long as you stay at 5/6 meter from the post)
  • Team captain plays the ball to the attacker again
  • Defender chooses whether to block the shot or not
  • Attacker has to make the (right) choice to shoot himself or play the ball to the back-rower for a shot (if the ball is played to the back-rower, the defender tries to hinder this as well as possible)
  • Possible sequel: when the attacker plays the ball to the moving reinforcer, he does not shoot but the attacker makes a walkthrough ball
  • A possible 4th person can also defend the defender
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  • Warming up by music with 6 baskets.
  • Running around lines around the field or dancing under the basket.
  • Music stops... immediately take the ball and score.
  • Last ones off and may defend
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