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Korfball drills

  • A pair must make a continuous run of 10 penalty throws.
  • Missing is back to 0.
  • In the time this pair needs the other pairs will do shooting exercises e.g.
    • Distance shot. (counts for 2)
    • Pass.
    • Chance.
  • Then change.
  • Who scores the most?



Three warm-up exercises for flexible muscles.

These exercises are for back, back and hamstring and back legs, ankles and arms.

  • Dangling pose. (back)
    • Both feet hip-width apart with feet forward.
    • Hands go up sideways.
    • Tilt your pelvis forward and bring your hands to the ground.
    • Try to feel the breath in your back and hold for 1 minute.
    • Then come up at a slow pace, vertebra by vertebra.
  • Down dog. (hamstring and back)
    • Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
    • Plank on your hands.
    • Backside up and back, leaving hands where they are.
    • Hold for 20 seconds and then back in reverse.
  • Triangle pose. (back, legs, ankles and arms)
    • Stand arms and legs wide apart. (Legs at wrist width)
    • Turn right foot 90 degrees to the right and point left foot forward.
    • Ankles stay in 1 line.
    • Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
    • Hips stay forward.
    • Stand still and come up.
  • Exercise 1 and 2 we do 3x, exercise 3 left and right.
  • 6 pawns or hats in front of the basket, swing between them and make a overhead pass 20x.
  • 6 pawns or hats in front of the basket, swing between them and make an underhand ball 20x.
  • 3 teams per pole, 1 under the pole, 1 at 6 meter in front of the pole and 1 at 5 meter next to the pole.
    • The ball is played in front of the post.
    • The passer runs to the free side and gets the ball back.
    • The returner runs to the catch.
    • The lady next to the post passes to the place of the catcher, gets the ball and scores.
    • 20x scoring.
  • Same exercise with a new triangle.
    • The ball is played out in front of the post.
    • The passer runs to the free side and gets the ball back.
    • The back player runs to the catch.
    • The lady next to the post comes on the place of the catcher, gets the ball and plays it to the lady running away from the post.
    • She shoots and the first lady out of the way catches it.
    • Scoring 20x.
  • With 2 teams take short chance.
    • Planting the ball from the basket, stepping away, getting back and scoring.
    • 20x scoring.

(On the zero 23 site there are corresponding instructional videos)

2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.

  • Lateral high knees, speed ladder:
    • Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
    • Move your arms along with the movement.
  • Lateral fast feet, speed ladder:
    • Move sideways through the ladder at a high pace, moving your arms with you.
  • Lateral ali shuffle, speed ladder:
    • Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
  • Lateral ali shuffle hip twist, speed ladder:
    • Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
  • Forward high knees, speed ladder:
    • Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
    • Raise your knees and keep your torso upright.
  • Forward squat in out, speed ladder:
    • Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
    • Make sure your thighs are horizontal and your torso is upright.
  • Forward o uchi gari, speed ladder:
    • Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
    • Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
  • Forward in-in out, speed ladder:
    • Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
  • Forward fastfeet, speed ladder:
    • Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
  • Forward in-in,out-out, speed ladder:
    • Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
  • Backward in-in, out-out, speed ladder:
    • Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.

You need the board game "30 seconds" to do this

Posts in a square or circle, reasonable distance from each other. In the middle stands the trainer with the 30 seconds board game.

List of 5-6 simple exercises with a number of goals. Each group (2 or 3 pairs) starts with the same exercise from the list. Each group continues until they reach the number. When they have reached the number for that exercise they go to the trainer and the board.

First come, first served. The group plays a round of "30 seconds" according to the normal rules. When they are done with the card, they get the next exercise and the number of goals. If a group has already done all the exercises on the list, they start again at the top of the list. Who reaches the end first?

Example exercises

  • 6 goals from 6 meter from standstill.
  • 12 penalty points.
  • 6 goals from 5 meter on the move.
  • 12 walk-throughs.
  • 4 goals from standing 7 meters.
  • 6 goals from movement 4 meters behind the basket.
  • Score 40 passed balls.
    • 10 overhead.
    • 10 with the left hand.
    • 10 with the right hand.
    • 10 underhand.
  • Score 20 penalty shots.
  • Score 20 dodge balls.
    • 10 in/out. (depth line)
    • 10 sideways. (width line)
  • Score 20 distance shots.
  • Run a round in pairs and pass the ball on the outstretched hand.
    • Look at the hand and give the ball exactly on that hand.
    • 1 round where you have to throw and catch with your right hand, while your partner has to do it with his left hand.
    • 1 round where you have to do it the other way around.
  • Line up at about 2 meters opposite each other.
  • You always start in front of your teammate and after 3 metres you get the ball on your outstretched outer hand.
    • You catch the ball with your outside hand and throw it back with that hand.
  • Depth line walk (in/out) you get the ball on the furthest hand and throw it back.
  • Then you run forward again, get the ball and throw it back with two hands to the hand of the side you are going to run from.
  • So you dodge to the right, and your team-mate gets the ball on the left.
  • 10 sprints over 12 metres in threes.
  • The shooter stands 3 meters in front of the post.
  • Under the post are the declarer and the defender.
  • As soon as the declarer plays, the defender may defend.
  • Score 3x pp.
  • Next, the shooter at 4 meter in front of the post and the declarer and defender 1,5 meter in front of the post.
  • Score 3x pp.
  • Finally the shooter at 5 meter and the declarer and defender at 3 meter in front of the post.
  • Scoring 2x pp.
  • After that small chance short behind the post, with the declarer giving light pressure.
  • Each scores 5.
  • 4 persons per pole working in pairs, each pair has a ball.
  • Two persons start shooting at the same time from, for example, 5m.
  • If you have scored twice as person you call 'yes' and the shooters exchange with the catchers.
  • The pair that has scored 10 times first wins.
  • All players line up with their legs wide.
  • The back player has a ball and throws the ball through the players' legs, the front in line tries to grab the ball as fast as possible before it crosses the line.
  • Variation:
    • In 2 or more rows and which team has all the players in first.
  • You play this game in a korfball box with two parties.
  • The game is played from line to line.
  • You may only play the ball forward
  • You have to bring the ball with the team to the other line
  • You get a point if you ground the ball behind the opponent's line
  • If the player with the ball is tapped, she places the ball on the ground and the other side takes over the attack
  • You cannot be tapped on this initial throw.
  • You shoot in pairs and you make.
    • 5 passing balls.
    • 5 dodge balls.
    • 5 distance shots from 6/7 meters.
    • 5 step-offs from 3 meters.
    • 5 penalty shots per person.
  • If you hit the ball, you will continue.
  • If you hit the basket, you get 1 second chance.
  • If you don't hit anything, you immediately go to the catcher.