Korfball drills for all skills

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  • 3x shot, then walkthrough to 20
  • Pawns in a large circle. walk in circles
      • Start with 'jogging' between the pawns (snake movement);
      • Arms take turns (warming up).
      • At indication of the trainer "yes" sprint to the middle and back again;
      • At "goal" sprint to the pole and 5 balls.
    • Next exercise:
      • Zig-Zag (left to right) between the pawns,
      • Run sideways outside, and make rainbows (knee up) with the left foot over each cone.
      • Runsideways (inside) and make rainbows (knee up) over each cone (with right foot).
      • Short dribble with the feet forward and backward between the cones, but keep on turning.
  • 2 players shoot from N<O<Z<W.
  • 1 starts behind the basket and 1 in front of it.
  • If you score, you move one way.
  • You win when you have overtaken your opponent.

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  • Pawns at 1,2,4,6,8 meter.
  • 2 shot chances per pawn, if both miss 1 pawn forward.
  • Change after 10 shots.
  • Who comes the furthest in x minutes.
Series 1:
  • Walk-through ball without ball after tapping cone.
  • Dodge shot (left and right alternate).
  • Action inside;
    • Short handball and short chance (left and right alternate).
  • Throwing the ball from the basket with backspin; running to the back and turning quickly; passing the ball and taking evasive action for the shot.

PAUSE: 4 minutes of shooting in light movement.

Series 2:
  • Open left and walk through with ball
  • Open on the right and make a break for the shot (alternate between left and right)
  • Open left; basket comes out opposite; find and shoot
  • Open on the right; basket ends opposite; short-long and to the shot
Work alternately for 2 minutes.
drawing
Series 1:
  • Walk-through ball without ball after tapping cone.
  • Dodge shot (left and right alternate).
  • Action inside;
    • Short handball and short chance (left and right alternate).
  • Throw ball from basket with backspin; run in behind and turn quickly; play ball and take evasive action for shot.

PAUSE: 4 minutes of shooting in light movement

Series 2:
  • Open left and walk through with ball
  • Open on the right and make a break for the shot (alternate between left and right)
  • Open left; basket comes out opposite; find and shoot
  • Open on the right; basket ends opposite; short-long and to the shot
Work alternately for 2 minutes.
drawing
Per 6 at the basket:
  • 2 attackers with one defender each and 2 free attackers.
  • The attackers must try to get the ball into the basket.
  • This may only be done by an attacker with a defender.
  • After the attacker has stood up, the other attackers may go for the shot + 2nd chance.
  • How do I take away the support line?
  • What is the correct way to do this?

drawing

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  • The hats around the basket have different colors.
  • The hats are placed at maximum 3 meters from the basket.
  • The player outside the box names a colour and plays the ball in the area of that colour.
  • The player at the basket is blocking an opponent, walks sideways/backwards to the mentioned colour, gets the ball and shoots.
  • It is important that the co-offensive player sees the defender's position and steers the blocker in the right direction.
  • Play 2 rounds, scoring from each colour, then with a defender who must be provoked.
drawing
Power squat

  • Stand up straight and hold a ball in front of the body.
  • Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
  • Bend the elbows and bring the ball to the right ear.
  • Keeping the back neutral, bend from the hips and knees.
  • Lower the torso to the left and bring the ball to the left ankle.
  • Tighten the left leg and stretch the knee and torso and return to the starting position.
  • Do 15 times on each leg.

Standing Crunch

  • Stand upright with left leg in front of right leg. Hands up.
  • Shift weight onto left foot and pull right knee up to hip height.
  • At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
  • Make your hands into fists.
  • Stop at the highest point, hold for 2 seconds and return to the starting position.
  • Do this 10 times with each leg.

Chair position

  • Stand up straight
  • Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
  • Keep feet flat on the floor and press heels against the ground.
  • Hold for 30 seconds.

Low Lateral Lunge

  • Stand up straight with hips extended and arms straight out.
  • Step to the left and squat down on the right leg.
  • Bend at the hip and keep the back neutral.
  • Extend the left leg while keeping the feet flat on the ground.
  • Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
  • Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
  • Do this 10 times on each side

Eight turns with the ball

  • Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
  • Bring the ball forward and bring it between the legs to the other hand.
  • Grab the ball behind the leg and swing it forward and through the other leg.
  • Pass the ball 20 times this way and then 20 times the other way.

Standing flat twist

  • Stand upright with a ball in your hands, holding it at chest height with your hands bent.
  • Keep your feet still and turn your torso from the waist to the left.
  • Then turn to the right.
  • Keep the ball at the right height and do this 30 times.

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Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)

Burpees

  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)

Push-ups

  • 3 x 8 pylo-clap push-ups

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