Korfball drills for all skills

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  • We put the pawns 10 meters apart in a square.
  • Then they sprint at full 100% for a few seconds.
  • They start with:
    • 15 second full sprint.
      • 30 second rest.
    • 45 second full sprint.
      • 1 minute rest.
    • 75 seconds full sprint.
      • 1 minute rest.
    • 105 second full sprint.
      • 1 minute rest.
    • 75 seconds full sprint.
      • One minute rest.
    • 45 seconds full sprint.
      • One minute rest.
    • 15 seconds to full sprint.

      END!!!!
  • The group is divided into two teams,
  • the teams shoot from about 8 feet and score 10.
  • The group that gets this first is exempt, the other group gets a consequence.
    • 50 second full sprint,
    • 10 push-ups,
    • 10 abdominal crunches,
    • 10 leg raises,
    • 1 lap around the entire field.
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  • The group is divided into two groups,
  • the groups have to make 15 runs.
  • The group that does this first has an exemption, the other gets a consequence.
    • 50 second full sprint,
    • 10 push-ups,
    • 10 abdominal crunches,
    • 10 leg raises,
    • one lap around the entire field.
  • There is a pawn 8 meters from the pole.
  • By this pawn:
    • Pawn 1, they do 10 taps on the ground
    • and then jump up and stretch their arms out.
    • Then they sprint to the pole, pole 1, and take a dodge; shooting on one leg.
  • There is another pawn and pole next to the other pawn and pole.
  • The pawn is also 8 meters from the pole.
    From pole 1, they sprint to pawn 2 and press 10 times.
    Then they sprint to the post and throw the declarer under the post and he makes a short chance behind the post.


They have 10 minutes to make a total of 15 with the whole group. If they don't make it, there is a consequence.

  • 50 second full sprint,
  • 10 push-ups,
  • 10 abdominal crunches,
  • 10 leg raises,
  • one lap around the entire field.

  • The group is divided into two groups again.
  • Then they take penalty throws and they must make a series of 6.
  • If they miss 1, they have to run around the whole field.


Variation:

  • The series can be set higher,
    • so a series of 7
    • series of 8
    • series of 9
    • or even a series of 10
  • The group is divided into two groups.
  • Player A throws the ball deep and player A throws the ball deep.
  • 2 scores a walkthrough.
    • Let's see at the training how many they have to make in a certain time.
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  • Player A throws the ball deep and
  • player 2 scores a pass


  • At pawn 1 we're going to run back and forth.
  • At pawn 2 we're going to throw up.
  • At post 1 we're going to take shots.
  • And at post 2 we're going to score deep balls.
  • Each exercise for 2 minutes and then change.
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  • We have poles, cones or caps placed 8 metres apart in a square.
  • The team divides itself over the poles, cones or caps.
  • Next, they are going to sprint 100% for a few seconds.
    • They start with:
      • 30 seconds sprint.
        • 1 minute rest.
      • Sprint for 45 seconds.
        • 1 minute rest
      • 60 second sprint.
        • 1 minute rest.
      • 75 Seconds sprint.
        • 1 minute rest.
      • 90 Seconds sprint.
        • 1 minute rest.
      • 75 second sprint.
        • One minute rest.
      • 60 second sprints.
        • One minute rest.
      • 45 second sprint.
        • 1 minute rest.
      • 30 second sprints.
        • END
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