facebook pixel

Korfball drills

  • Per person, everyone must score 10 through balls, this goes in groups of 3 or 4.
  • In case of a miss, the whole group goes to the other side of the field on pace run and back.
  • The one who missed takes the chance again.
  • Until 10 are scored per player.
drawing Walk-through ball with condition
  1. Medicine ball throw
    1. Stand up straight and hold the medicine ball behind your head
    2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
    3. Your teammate catches the ball and brings it behind the head and throws it back
    4. throw 20 times each
  2. Stretching tendons
    1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
    2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
    3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
    4. 5x
  3. Standing Crunch
    1. Stand upright with left leg in front of the right leg.
    2. Shift your weight to the front leg and lift your right knee up to the hips
    3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
    4. Come as high as possible, hold for a moment and then return to the starting position
    5. Each leg 10x
  4. Chair pose
    1. Stand up straight
    2. Arms above your head and bend your knees forward at a 45-degree angle
    3. Keep feet flat against the ground
    4. Hold for 30 seconds.
  5. Lateral low lunch
    1. Stand up straight with hips extended and hands straight forward
    2. Take a step to the left and squat on the right leg
    3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
    4. Tense the abdominal muscles and push back to the starting position on your right leg
    5. Each leg 10x
  6. Lift Heel
    1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
    2. Keep knees extended and lift heels as high as possible
    3. Try to hold the highest point for 3 seconds and then come back down slowly
    4. 10x
4 pylons each 4 meters apart.

General condition warm up
All exercises 2x
  • Gait
  • Heels/Buttocks
  • Lift the knee
  • Swing arms
  • Close stride
  • Cross pass

Extended condition warm up
Every exercise 2x
  • Run with change of direction.
  • Cross pass to the front.
  • 2 in front 1 behind.
  • Ins & outs.
Accelerate

Dynamic exercises
  • Legs stretched, hands to the ground and up.
  • Legs stretched diagonally and then come up.
  • Throw your feet up.
  • All 4 elbows touching the ground and turn to air.
  • Squat to lateral squat.
  • Quick pass to open up.
  • Quick pass to the inside.
Core exercises
  • Plank
  • Plank + hip swing
  • Mountain climbers
  • Russian twist
drawing warm up
  • 4 posts in a square.
  • 4 attackers.
  • 1 attacker.
  • 3 defenders.
  • The attacker must find the free post.
  • The defenders must therefore make it as difficult as possible and communicate.
  • Variants:
    • Only through balls.
    • Only shots.
    • x number of goals etc.
drawing 1 Attacker, 3 Defenders
  • All in a row, start at the back line.
  • On the way out you sprint, on the way back you dribble.
  • Every time you come to a line you do an exercise. 1x after the outward journey, 1x after the return journey.
  • Exercises (numbers are free to fill in):
    • Squats
    • Push-ups (possibly on your knees)
    • Jumping jacks
    • Lunges, first with the left, then with the right.
    • Burpees


Per task 1x quiet to practice and 3x fast.

  • Left foot next to the ladder, right foot in the ladder.
  • Right foot next to the ladder, left foot in the ladder.
  • Sideways stepping through the ladder with both feet in all areas.
  • Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
  • Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

  • Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
  • Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
  • Sprinting to the top of the flower, keeping your face one way.
  • Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
  • 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop
drawing strength and stability
  • 2 teams each put themselves next to each other in pumping position:
    • The first takes a jar with the left hand and puts it between the 2 arms.
    • Then move it with the right hand next to the other side of the body.
    • The 2nd player repeats this until all pots on the other side of the row are on top of each other.
  • Per player in the row a pot is provided, use a trainer to put a pot ready when the first player has made the displacement of the previous one.
  • 3x planks normal (player stands in pump position but not on his hands but on his elbows)
  • 3x planks left (player lies down sideways and stretches his whole body on his elbows and ankles)
  • 3x planks on the right (same as previous)
  • 3x leg lifts (lie on back, lift legs stretched for a certain time, can be made easier by putting hands under the buttocks...legs as low as possible above the ground)
  • 3x superman (on hands and knees, at the start of the time they simultaneously extend their left arm and right leg, then right arm left leg etc...)

Per task 1x quiet to practice and 5x fast.

  • Left foot next to the ladder, right foot in the ladder.
  • Right foot next to the ladder, left foot in the ladder.
  • Sideways stepping through the ladder with both feet in all areas.
  • Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
  • Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.
  • Sideways to the right.
  • Sprint diagonally.
  • Steady backward.
  • Sprint diagonally.
  • Hopping.
  • Sideways to the left.
  • Slowly back to the start.
  • We do this 5 times.
drawing movement and tempo changes

We use the volleyball court as a space with running lines.

  • Sprint from the back line to the 3 meter line of the back box.
  • Sprint back to the first 3 meter line.
  • Sprint to the back line on the other side.
  • Sprint from the back line to the 3 meter line of the back box.
  • Sprint back to the first 3 meter line.
  • Sprint to the first starting spot.

We do this 3 times