Korfball drills
- 1 player stands at pilon 1,
- 1 player stands at pilon 2.
- Person 2 chooses whether to sprint to pilon 3 or pilon 4.
- Person 1 stands with his back to person 2.
- As soon as he/she sees that person 2 has made a choice, he/she tries to tap person 2 before he/she has touched pilon 3 or 4.
- 2 posts opposite to each other at about the distance in the game.
- At an angle in front of the post is a trainer/player.
- He/she throws the ball to a player who runs to the other post.
- This player makes a ball, catches it and gives it to the next player.
- The players divide themselves over 4 posts so about 4 or 5 players together.
- 1 shooter in front of the post. 1 passer.
- Possibly with slight defensive pressure.
- Attacker moves left/right, gets the ball played and shoots (+-5 meters).
- When he scores, he earns a point and shoots through, if he misses he must first run to a line behind him at about 5 metres from the place of shooting.
- After this you can continue shooting.
- Switch goals every 3/4 of the time.
- Total 8/9 goals per post. (It depends on whether you play with or without a defender).
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
Can be performed with knees bent.
- 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
- One rebounder, one defender and one attacker.
- 30 sec attacks...if attacker can score, he becomes rebounder at the next post.
- If not, he becomes the defender.
- Rebounder becomes attacker all the time...
Goal:
You must clear your fellow players after a long line.
The playing field is divided into 4 squares.
If you can pass to someone diagonally, you have done so after a long run.
You must clear your fellow players after a long line.
The playing field is divided into 4 squares.
If you can pass to someone diagonally, you have done so after a long run.
- Passer without a defender
- Attacker without defender
- Both with defender
- Match: pass to player in adjacent box is 1 point, diagonal is 2 points.
Pairs at a basket,
2 pawns at 4 meters in front of the basket with 3/4 meters between them.
- Player 1 starts to the left of the basket and jumps back and forth OVER the pawn.
- Runs to the other pawn and does the same thing there.
Next:
- Make dodge ball in front of the shot
- Or make a through ball
- Or cut around the basket for small chance
After each shot, the person performs the exercise at the pawns again.
Variation:
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
- Pairs at a basket
- 2 pawns in front of basket at 4 meters with 3 meters between them.
- Player 1 starts: 30 seconds tapping pawn with hand, left and right.
- After the 30 seconds calmly take 3 shots.
- Repeat this 3 times.
- Player must remember how many shots he has scored out of 9 goal attempts.
- After this, player 2 does exactly the same thing.
- There are 4 baskets in each corner of the court.
- Under each basket is a declarer.
- The rest of the players stand in the middle.
- From there they run with a sprint to a basket and take a go-around.
- With the whole team, they score 20!