Korfball drills

Stretching the tendons

• Place the feet side by side and extend the arms forward to stay balanced.
• Keep feet firmly on the ground and curl toes forward.
• Tense the abdominal muscles and squat down.
• Keep heels on the ground and chest upright as much as possible.
• Lean forward as little as possible.
• Exhale and come back up.
• Keep the whole foot on the ground as you come up.
• This tightens the leg muscles.
• Do this 5 times.

Kick-out

• Pull left knee to chest and extend right leg and hold that leg 15 cm above the floor.
• Put your left hand on your ankle and your right hand on the inside of the knee.
• Switch legs and hands twice.
• Do this 5 times.

Standing Crunch

• Stand upright with left leg in front of right leg.
• Raise your hands.
• Shift weight onto left foot and lift right knee up to hip level.
• At the same time, stand with left foot on toes and bring elbows down the side.
• 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.

Sit-up and/or sit-up with twist

• Start on your back with your legs bent and your feet flat on the floor and put your hands on your neck.
• Tighten the abdominal muscles and bring the torso up towards the knees. (Almost sitting up)
• Lower yourself down again.
• In the sit-up with twist, your left elbow goes to the right knee and vice versa.
• Do this 20 times.

Leg raises C24

• Lie on your back with arms along the side of your body and legs extended just above the floor.
• Raise both legs to about 90.
• Lower the legs to just above the ground.
• Do this 25 times.

Reverse plank

• Sit down with your legs stretched out in front of you and your arms straight behind you.
• Fingers pointing forward.
• Press the hands against the floor and bring hips and buttocks up until the body forms a straight line from the shoulders.
• Raise one leg and hold for 30 seconds.
• Switch legs.

C14: Short Scissor Crunch

• Lie on your back and let your legs hang about 10 cm above the ground.
• Hands are just below the buttocks.
• Move your legs up and down quickly for about 20-30 cm without touching the ground.
• At the same time, lift your upper body.
• Do this with the scissor movement.
• For example, scissor up 2 times and scissor down 2 times.
• Do this for 30 seconds.

Mountain climb F4

• Start in the push-up position. (plank on hands)
• Come with 1 leg forward, with the knee as close to the chest as possible.
• Then return to starting position.
• Then the other leg.
• Do this with each leg 5 times.

• The declarers give the ball to the shooter.
• The shooter shoots.
• As soon as the ball is loose, the next ball comes.
• After 3/5 scores switch with 1 declarator.
• All three score 3x3.

• 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

• At pawn 1
  • touch the groundTouch the ground, jump up and stretch all the way. We do this 10 times.
  • RUN TO THE POLE.
• Pole
  • next you take a dodge at the pole.
  • RUN TO PAWN 2.
• Pole 2
  • 5 sit ups.
  • RUN TO POLE
• Pole
  • take a run through at the pole from behind the basket
  • RUN TO PAWN 1
• Pawn 1
  • Push-ups 5 times
  • RUN TO POLE
• Pole
  • Take the penalty throw
  • RUN TO PAWN 2
• Pole 2
  • Shot four meters behind the basket
  • After the intercepted shot, receive the ball and throw it back to the receiver, who is standing next to the basket.
  • Sprint to pion 1 and start again
• We do this 3 times
• Keep the post clear and keep your distance from each other.
• But each time change under the post.

• The pawns stand 10 metres apart and in a square.
• The 9th pawn is the trainer or a passer.
• The players walk zigzagging around the pawns.
• They get the ball unexpectedly (= not in order) and throw it back to the person who throws it.
• They do this in the run without running with the ball.
• The ball is played to them cleanly / too low / too high / over the ground.

• 1 runs towards 3 and gets the ball from 2 and throws it to 3 and runs with a bow to the place of 2.
• 2 runs towards 4 and gets the ball from 3, throws to 4 and takes the place of 3.
• 3 runs towards 5 and gets the ball from 4 etc.

• We make 2 rows of 5.
• One row is next to each other at a distance of 2 meters, the other row is opposite at about 10 meters.
• You throw the ball to each other with one hand, sometimes with the left, sometimes with the right.
• The ball must be tight.
• Throw with each hand 25 times.
• Then you run towards the ball, which is played to you at 5 metres too high.
• You have to jump to catch the ball.
• Play the ball back to the other player in the jump.
• You both do this 15 times.

• Two rows of five opposite each other, about ten meters, with a mutual distance of two meters.
• You throw the ball with your right to the right side of your fellow player, who catches with his right and throws the ball to your right hand.
• You catch the ball with one hand. Do this 25 times with the right and 25 times with the left.
• Then you run towards your team-mate and, from five metres, the ball is passed to your right arm.
• Catch, jump up and place back.
• Do this 15 times with the right and 10 times with the left.

• You stand about seven metres apart.
• You play the ball to the player who is running away, she catches it and you pass her to the other side and back.
• The first time you do that with two hands, the second time you throw back with the outside hand.
• That means you throw with the right hand one time and with the left hand the next time and on the way back the other way around.

Do you want to get in shape? You can, but you need a few things for it.

• What do you need?
  • Pawns
  • Soccer
  • Clothes you can work out in
  • Stairs
• First of all, it's important that you warm up well before you start working on your fitness!
• What do you need to do?
  • Run 2 cones to the front 1 to the back and repeat this every time.
    • Do that twice
  • Take the ball and run with it in 5 circles.
    • This will give you ball control and also ensure that you have worked on your fitness for a while.
  • You can also do exercises for your condition inside by running 5 times up and down the stairs.
• Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
• Don't try to run fast the first day without stopping, do it in steps!

• We're gonna pass as a group.
• We stand in two rows opposite each other.
• We'll start as follows:
• Pass with two hands, catch with two hands.
• Pass with your good hand, catch with two hands.
• Pass with your good hand, catch with your good hand.
• Pass with the lesser hand, catch with two hands.
• Pass with your lesser hand, catch with your right hand.
• With the whole team, catch and throw well, if you don't do this and the ball falls to the ground 5 times.

For variation, you can also add special ways of throwing (behind the back, through legs, etc.)