Korfball drills

• 5 times through the rope ladder, starting calmly and increasing your speed slightly each time, so that the 5th time is at full speed
  • Walk through with two feet in the ladder
  • 2 feet inside the ladder/ two feet outside the ladder with knee in angle of 90 degrees
  • Left 2 times hopping from left to side, to the middle, then 2 times right hopping to the right side and right back in
  • Sideways 2 feet in and two out
  • 2 forward, 1 backward, 2 forward etc.
• Pass ball after zigzag movement through hats
  • 15x scoring
• Distance shot from 5 meter
  • 5x scoring per person

• You need 2 baskets per 4 or 5 persons.
• The poles are opposite each other.
• There are fixed helpers with the ball.
• You take the run-through on the post opposite the post where you started.
  • When you have made the run through, you start again from the pole where you just made the run through and continue to the other side.
• Change after x goals or after so many minutes.
• Then the passers take the runners and the takers pass to the other players.
  • Pay attention to the passing and the technique of the runthrough.
• If necessary, put a cap or a pawn where the children should get the ball.

• You need a 3 or 4 team to defend the run through.
• One person under the basket with the ball and possibly also a catcher.
• In front of the basket, an attacker and a defender, at about 5-6 meters from the basket (at far shot distance).
• The person under the basket (attacker) has the ball.
• The attacker runs sideways (right or left) and gets the ball from the person in charge.
• The attacker throws the ball back to the attacker and goes in a straight line to the basket and makes a run through or in out shot (if the run through is too well defended).
• The defender stays in the right place to prevent the run through.
• Point of attention defense:
  • Stay close to the attacker
  • Keep your knees bent
  • Do not turn around when the ball is thrown
  • Do not run after your opponent

• Party
• E1 against E2
• Encourage E2 to take turnovers, because E1 is not defending well yet.
  • Offensive: let the ball go fast, but do not run through each other.
• Encourage E2 to defend closer to the ball.
• Encourage E1 to make actions towards the basket and try to get free at shot distance.
  • Defensively do not turn around, stay with your opponent etc.

• Player always starts from the middle.
• Player places the ball to the passer and runs to pylon 1, receives the ball back and shoots.
• Rebound catches it
• Player walks to the middle and walks to the next pylon.
  • You do this in turns 1 player 1 minute
  • Number of goals scored counts.
• Variant:
  • If you catch the ball and it falls on the ground, you lose a point.

• Variant on shot movement triangle
  • Instead of a shot
  • Start rebounding away for a short chance
  • Front player remains in play-off position
  • Indicates position of rebound (1/5)
• Variant 2:
  • Frontline player runs one back (space)
  • Ball diagonal and throwing player comes next to it

• Per pair both score 2 times on 4/5 meter then to the next pole (can overtake each other).
  • Team that is first back to their own basket wins.
• Idem db 4 per person (PP)
• Idem 4 dots pp, wrong is start counting again at 0
• Shot pp from pylon (distance), score 3, is get pylon in the middle.
  • Are they gone, you may take them away from another, until you have 5 as a pole.

• Player 1 starts at a few meters from the basket to start a distance shot.
• The ball is caught by player 2 and player 1 makes a run through.
• The ball is caught again and player 1 makes a short chance from behind the basket.
• If none of these 3 chances are seated, the player must do it again.
• If one of the 3 chances is placed, the next player may try again.

• Players stand in a circle with a ball each
• In the middle lies a ball. (large ball)
• Try to hit the ball.
• You may keep the ball in the circle using your feet

• Jump where you stand:
  • Stand with your feet shoulder-width apart.
  • Focus on a point on the floor and hop up and down where you are standing.
• Side Jump:
  • Stand up straight, keeping your hands in front of you, and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
• High Stepping:
  • Raise the leg with the knee at a 90-degree angle.
  • Alternate quickly with the other leg.
• Standing bike crunches:
  • Stand with your feet shoulder-width apart.
  • Bring your knee to your opposite elbow.
  • Return to starting position and repeat with the other side (abdomen/legs).
• Sumo squat:
  • Stand with feet 6-12 inches apart.
  • Extend arms in front of you.
  • Lower your body until your thighs are parallel to the floor.
  • Return to starting position and repeat (legs / buttocks)
• Jumping rope without a rope:
  • Hold your arms at your side as if you were holding the end of a jump rope in each hand.
  • Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
• Jumpingrope without a rope:
  • Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
  • Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
• Arm Swings clockwise:
  • Stand on the floor with your arms extended straight out to the sides at shoulder height.
  • Move your arms rapidly in a clockwise motion in large circles (arms)
• Arm Swings counterclockwise:
  • Stand on the ground with arms extended straight out to the side at shoulder height.
  • Move your arms quickly in large counterclockwise circles (arms)
• Toy soldiers:
  • Start with feet shoulder-width apart. Keep your legs and arms extended.
  • Kick your left leg up until your right hand touches your toes.
  • Repeat with the other side (stomach/legs/arm/shoulder).

Moving with ball

• Hold the ball in front of you and walk / heels - buttocks / lift the knee
• Hold the ball above your head and slide / cross pass
• Holding the ball in front of you, take a big step forward and sink your knees to an angle of about 90°. (Lunges)

• Place a flag in the middle of a circle.
• Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
• See also:
• Distribute the players around the circle between the cones;
  • Start by 'jogging'between the cones (snake movement);
  • Arms take turns (warming up)
  • At the signal of the trainer ( whistle) short sprint to the flag in the middle and back again;
  • 2x whistle sprint to the outside
• Next exercise :
  • Zig-Zag (left to right) between the cones,
  • Run sideways outside, and make rainbows (knee up) with the left foot over every cone
  • Run sideways (inside) and make rainbows (knee up) over each cone (with right foot);
  • Short dribble with the feet forwards and backwards between the cones, but keep on turning.