Korfball drills

• 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.

• 2 foot contacts per section forward.
• 2 foot contacts per square sideways (only in the ladder).
• Icky shuffle (in-out).
• Icky shuffle backwards.
• In and out (2 feet in, 2 feet spread out from the ladder) explosively.
• 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
• Sideways in-out the ladder 2 foot contacts.
• Cross-over: move sideways, always bring the 'back' leg in front.
• Sideways through the ladder, changing foot each time you jump.
• Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
• Carioca: lateral through the ladder, front to back.
• Like icky-shuffle, but with 2 feet together (out-in-out).
• Same as previous, but now on 1 leg.
• 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.

• Shot at 4 meter from movement: score 10x
• Knock on wood: score 15x
• Shot on the move 4 meter behind the basket: score 8x
• Penalty throw: score 15x
• Shot from movement 6 meter: score 7x
• Shot through with 1 hand: score 12x
• Penalty throw behind the basket: score 12x
• Free throws: score 8x
• Shot (2p), run-through (1p), short-handed shot (1p): score 20 points
• Swerve and run-through: both inbound is 1p. score 8 points

1. Under each post is a declarer with the ball. In front of each post stands a shooter.
2. The shooters in front of the basket keep shooting until one of the shooters has scored two goals.
3. When one shooter has scored two goals, all shooters move to the next post.
4. All shooters add to the number of goals they have scored. When 1 shooter has scored 4 goals, everyone rotates again.
5. The first shooter to score 10 goals wins.