Korfball drills for all skills

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  • The hats around the basket have different colors.
  • The hats are placed at maximum 3 meters from the basket.
  • The player outside the box names a colour and plays the ball in the area of that colour.
  • The player at the basket is blocking an opponent, walks sideways/backwards to the mentioned colour, gets the ball and shoots.
  • It is important that the co-offensive player sees the defender's position and steers the blocker in the right direction.
  • Play 2 rounds, scoring from each colour, then with a defender who must be provoked.
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Power squat

  • Stand up straight and hold a ball in front of the body.
  • Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
  • Bend the elbows and bring the ball to the right ear.
  • Keeping the back neutral, bend from the hips and knees.
  • Lower the torso to the left and bring the ball to the left ankle.
  • Tighten the left leg and stretch the knee and torso and return to the starting position.
  • Do 15 times on each leg.

Standing Crunch

  • Stand upright with left leg in front of right leg. Hands up.
  • Shift weight onto left foot and pull right knee up to hip height.
  • At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
  • 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.

Chair position

  • Stand up straight
  • Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
  • Keep feet flat on the floor and press heels against the ground.
  • Hold for 30 seconds.

Low Lateral Lunge

  • Stand up straight with hips extended and arms straight out.
  • Step to the left and squat down on the right leg.
  • Bend at the hip and keep the back neutral.
  • Extend the left leg while keeping the feet flat on the ground.
  • Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
  • Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
  • Do this 10 times on each side

Eight turns with the ball

  • Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
  • Bring the ball forward and bring it between the legs to the other hand.
  • Grab the ball behind the leg and swing it forward and through the other leg.
  • Pass the ball 20 times this way and then 20 times the other way.

Standing flat twist

  • Stand upright with a ball in your hands, holding it at chest height with your hands bent.
  • Keep your feet still and turn your torso from the waist to the left.
  • Then turn to the right.
  • Keep the ball at the right height and do this 30 times.
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Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)

Burpees

  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)

Push-ups

  • 3 x 8 pylo-clap push-ups
You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.

Handicaps:

  • Only turn right/left.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.



  • Distance shot
    • Shoot 5x and you must hit 2x.
      • One hit means you have to sprint back and forth across the width of the field once.
      • A 0x is sprinting twice. Not hitting the basket twice is also sprinting.
  • Take evasive action and move the ball to the other hand and make a through ball.
    • 4 out of 5 hits, you have to sprint the shortage of hit balls.
  • Practice free balls with pairs.
      • Each 5x, of which 2x hit.

  • Per foursome 20 walk-through balls are scored.
  • Then one player gets an opponent and combines with threes around the basket.
    • A player without an opponent plays the ball and the player with an opponent tries to score via a walkthrough or small chance.
    • As attacker with opponent you have to keep your player busy and bind them to the ball.
    • So switch between width and depth lines.
    • Change after 5 times scoring.
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  • Work with threes.
  • Both pawns are 6 metres in front of the basket and about 7 metres apart (isosceles triangle).
  • The player with the ball plays the ball to the other player in front.
    • And swaps places with the player under the basket.
    • In front, the ball is passed back to the new player and the other player exchanges with the player under the basket.
    • You may not hold the ball longer than 2 seconds.
  • We run 4x 2 minutes and there is always a half minute rest.
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  • Work with threes.
  • The ball is played under the basket and you run forward.
  • You get the ball back and you shoot.
  • The third player catches the ball from the side and passes it to the outgoing player.
  • They pass the ball back to the attacker and so on.
  • Score 10 times from the left side and 10 times from the right side
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  • 9 or 10 players per section. 
  • The baskets are in the corner
  • Under each pole stands a server with the ball.
  • You have to pass the ball from the centre and catch it yourself.
  • The server runs to the right pylon and then sprints to the centre.
  • From there they look for a free basket and make a run through.
  • The exercise is finished when everyone has scored 20 times.
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