Korfball drills

• The attacker runs wide left/right and gets the ball on the outside hand.
• Try to catch and play back with one hand.
• On the 4th pass the attacker is going to take a shot.
• Swap after 2 turns.
• Emphasis on solid passes, and acceleration after re-playing.

• Team stands in a row at basket 1.
• Participant 1 starts shooting, then participant 2 starts shooting immediately.
• If participant 2 scores before participant 1 then participant 1 is off and goes to basket 2.
• Participant 2 joins behind.
• If participant 1 scores earlier, she goes to the back.
• Participant 3 joins the shooting. If she shoots before participant 2, then she joins at the back and participant 2 goes to basket 2.
• This game continues on all four baskets until there is a winner on basket 1.

• You may interfere defensively, but not knock the ball away.

• Scoring 40 through balls, the shooter catches the ball himself and 1 of the 2 others comes in for a chance. In case of a 4-pointer, the ball can be caught by another player.
• Score 15 dodge balls. When the ball is caught, the third player immediately makes an evasive move and is played. Timing is important.
• 20 distance shots from about 6-8 meters from the basket, again keep moving until you get the ball.

• Set out a parcour of hats (= game board).
• Per pair of players a pylon is needed (or a water bottle/shirt).
• First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
• Dice is the number of hats ahead.
• 1 through 5 are korfball drills, 6 = fitness task
• If you land on the same pylon as another duo, you may give them an extra assignment.
• Examples of korfball exercises:
  • walk-through balls
  • dodge
  • shots
  • penalty throw
  • 2 walk-through balls and then a penalty throw
  • pull-away balls
• Examples of fitness exercises:
  • Squats
  • Push-ups (possibly on knees)
  • Jumping jacks
  • Lunges, first stepping out with the left, then with the right.
  • Burpees

1. The game is played in two teams of 4 players.
2. The offensive team starts with the Frisbee in their hands.
3. By overplaying, the attacking side tries to catch the Frisbee behind the backline. Is there a catch? Then the attacking side has a point.
4. The defending side can get possession of the Frisbee by hitting it on the ground when it is loose.
5. The team that scores 3 points first wins.

• 1 pole
• All players in a row at a good distance, not too close.
• The first one starts shooting, when he has shot the 2nd may shoot.
• If you score before the player behind you scores, give the ball to the next player and join the back of the row.
• If the player behind you scores before you score, you're out. Both balls go to the next 2 in line.

Work with 3 teams

• Score 10 goals after a move to the left. (run from front to side until about 5 metres next to the basket)
• Score 10 goals after a move to the right. (run from side or back to right to about 5 metres from the basket)
• Score 20 distance shots >/ 7 meters.
• Score 10 sprint through balls.
• Score 10 walk-throughs with running defender.
• Score 10 penalty shots without missing.

• The blue lady under the post passes a through ball to the front of the basket.
• The red lady from the right catches the ball and hands it to the red lady from the opposite side.
• Then the blue lady at the back of the pile intercepts and passes the ball to the first attacker.
• In this exercise blue and red are walking the same line.

• The ball is played into the support.
• The taker feints to the left and pulls away to the right.
• She receives the ball and shoots from that sideways movement.
• The shot is caught by the third lady
  • She passes to the first attacker, who has run forward
  • Who plays in and pulls away to the left, after feinting.
• The first shooter makes the catch.

1. Number 1 starts at about 4/5 meters in front of the basket, this is the shooter.
2. Number 2 starts under the basket, this is the rebounder who is going to block.
3. Number 3 starts in the space around the basket and will also try to rebound, but then from space.
4. Number 2 is going to try to block number 3.
5. The first player to win 3 rebounds, can start shooting.

• You sprint back and forth between 2 cones.
• 30 seconds
• 15 seconds rest
• 30 seconds
• 30 seconds rest
• 30 seconds
• Then take penalty throw directly

• Instead of baskets you have to score by knocking over a cone.
• This cone is in a circle where nobody is allowed to come.