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Korfball drills

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

  • You stand on a large field.
  • You make 2 teams 1 team stands left behind the line and the other team right behind the line.
  • 1 big ball, lies in the middle of the field.
  • Each player has a ball.
  • They try to hit the ball from behind the line and roll it over the line of the opponent.
  • After throwing you pick up your own ball and stand behind your own line again, and you start aiming at the big ball again, until the ball has crossed someone's line.
  • 4 hurdles against each other in a 4 side.
    • Jump with two legs over the first hurdle.
    • Jump left over the hurdle and jump back.
    • Jump straight forward over the hurdle and back again.
    • Jump right over the hurdle, turn right and make a sprint to the pawn.
    • We do this 8 times.
  • 10 hoops spread over the ground.
    • You jump alternately with your left and right leg into a hoop and stay on that one leg for 3 counts.
    • Your face is always facing the same direction.
    • After the last hoop you sprint to the pawn.
    • We do this 8 times.
  • 6 cones next to each other with 50 cm distance between them (when this group is ready, parts 4 and 5 stop).
    • You step over the pawn in the space between first your right foot and then your left foot. (keep your back straight)
    • This way you step over all 6 cones.
    • Then you sprint to the pawn.
    • The next round you face the other way and first you go over the pawn with your left foot and then with your right foot.
    • Do this 4 times right and 4 times left.
  • Hat run. (brisk pace about 50%)
    • You start at a green hat.
    • At green you go forward.
    • At orange you go left.
    • At white you go backwards.
    • With blue you go to the right.
    • At every other colour you choose your own side.
  • Pass the Frisbee and make sure it is caught.