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Korfball drills

  • Stand with the front of your feet on an elevation (such as a step) and lower your heels as far as possible so your calves are properly stretched.
  • Now slowly stand on your toes. All the weight is now resting on your toes and you can feel your calves contracting.
  • Slowly lower yourself back to the starting position.
  • Doing this exercise slowly will work your muscles more effectively--you won't get the same effect by jumping up and down at a fast pace.
  • Check yourself by keeping track of time; each repetition should last no less than 6 seconds total.
  • Repeat this exercise as many times as you can. Twenty reps is fine to start with.
  • The basic squat.
    • Place your feet hip-width apart and keep your feet on the ground.
    • Slowly lower yourself as far as you can by bending your knees--keep your back as straight as possible and keep looking forward.
    • Come back up to the starting position. Begin with 3 sets of 10 squats.
  • Squats with weights.
    • Place your feet hip-width apart and place two handbells on the floor between your feet (start with 2.5kg - 4kg, depending on what you can handle).
    • Kneel down as you would for the basic squat and grasp the weights.
    • Then stand with the weights in your hands and let them hang by your sides.
    • Lower yourself back down.
    • Repeat. Do 3 sets of 5 repetitions.
  • Jump up from the squat.
    • Stand with your feet hip-width apart and bend your knees until your thighs are parallel to the ground (no deeper). Instead of coming up slowly, jump up with force from the kneeling position and try to turn 180 degrees.
    • As you land, sink through your knees again into a squat position--spring with the movement and try not to land straight up.
    • Repeat and keep changing directions while jumping so you don't get dizzy (so turn right the first time and left on the next jump, and so on). Start with 3 sets of 5.squads-jump-strength-

Skipping Ropes. It seems almost too obvious to be true, but regular rope jumping exercises the muscles you need for a vertical jump. To do this, use a hard surface with plenty of room for the rope in all directions. Try to exercise for 15 to 20 minutes a day.

  • Do not jump with one, but with two feet at the same time.
  • Train to jump faster and faster. Start slowly with a hop between each jump to keep your balance. When you notice that you are getting better at rope jumping, drop the hop and spin the rope faster.
  • If you want to do something other than jumping rope, try running up and down stairs. This is a similar workout and exercises many of the same muscles.
  • At each basket 3 attackers and 3 defenders
  • Keep an ideal triangle
  • You may only be out of square for 3 seconds
    • Move inside every time
    • Pressure
      • Defenders run along
      • Defenders use their arms
      • Defenders full pressure
  • Scoring change function
  • 30 sec jumping jacks
  • 30 sec sit ups
  • 30se squats
  • 30 sec push up and turn arm up
  • 30 sec high knee running in place
  • 30 sec lunges
  • 30 sec plank
  • Player 1 throws to an oncoming player 2,
  • This player throws the ball to the cone where he came from, to player 3 and joins the other cone.
  • In case of threes, the pair starts without the ball.
  • Each player shoots from behind the basket at 3 meters.
  • We work in threes.
  • You try to make a series as high as possible.
  • For each team there is a pawn on the line, the number of goal of the series may this pawn with large steps forward (without jumping).
  • Which group is first to the other side and back with its pawn.
  • Walking from line to line, trunk straight and with every step the knee should touch the ground.
  • This is done with a ball above the head and arms outstretched.
  • For more powerful athletes, this can be done with a heavier ball...
  • Stand with both feet on the Stability Trainer, halfway round,
    • Place it preferably 3 to 4 meters from the basket.
  • Now try to score as many goals as possible within a certain amount of time.
  • Sit on the floor with a ball in your hands.
  • Tuck your legs in so that you only have contact with the ground with your rear end
  • Now tap the ball from left to right as far as possible within a given time...
  • Make two teams.
  • The goal is to get the ball to the other side of the line.
  • You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
  • Then you run to the front and stand in a holding position and wait for the ball to come.
  • The team that gets to the other side first wins.
  • The player goes down the speed ladder from the left side to the center. There the ball is ready on the ground,
  • This ball is played inside and then the person who ran the ladder runs around the ladder and cuts inside with speed.
drawing Speed ladder walk-through ball