Korfball drills for condition / strength

Jumping exercise with 9 cones.
  • You sprint back and forth between 2 cones.
  • 30 seconds
  • 15 seconds rest
  • 30 seconds
  • 30 seconds rest
  • 30 seconds
  • Then take penalty throw directly
Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
The intention is also to emphasize balance. So use your arms as well.

  • 2 foot contacts per section forward.
  • 2 foot contacts per square sideways (only in the ladder).
  • Icky shuffle (in-out).
  • Icky shuffle backwards.
  • In and out (2 feet in, 2 feet spread out from the ladder) explosively.
  • 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
  • Sideways in-out the ladder 2 foot contacts.
  • Cross-over: move sideways, always bring the 'back' leg in front.
  • Sideways through the ladder, changing foot each time you jump.
  • Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
  • Carioca: lateral through the ladder, front to back.
  • Like icky-shuffle, but with 2 feet together (out-in-out).
  • Same as previous, but now on 1 leg.
  • 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.

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)


  • 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)


  • 3 x 8 pylo-clap push-ups
  • Work with threes.
  • Both pawns are 6 metres in front of the basket and about 7 metres apart (isosceles triangle).
  • The player with the ball plays the ball to the other player in front.
    • And swaps places with the player under the basket.
    • In front, the ball is passed back to the new player and the other player exchanges with the player under the basket.
    • You may not hold the ball longer than 2 seconds.
  • We run 4x 2 minutes and there is always a half minute rest.
  • Work with threes.
  • The ball is played under the basket and you run forward.
  • You get the ball back and you shoot.
  • The third player catches the ball from the side and passes it to the outgoing player.
  • They pass the ball back to the attacker and so on.
  • Score 10 times from the left side and 10 times from the right side
  • 9 or 10 players per section. 
  • The baskets are in the corner
  • Under each pole stands a server with the ball.
  • You have to pass the ball from the centre and catch it yourself.
  • The server runs to the right pylon and then sprints to the centre.
  • From there they look for a free basket and make a run through.
  • The exercise is finished when everyone has scored 20 times.
  • Side plank:
    • Support on stretched arm or elbow, other arm points up.
    • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
    • 5x on left arm, 5x on right arm
  • Superwoman:
    • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
    • Hold this for 3 seconds and then switch legs and arms.
    • Try not to sink sideways or turn your pelvis.
    • 5x left and 5x right
  • The worm:
    • You stand and bring your hands in front of your feet on the ground.
    • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
    • Then you return to the starting position in two steps, each step holding for 3 seconds.
    • Do this 5 times.
  • Left foot in the ladder, right foot next to it (touch all squares)
  • Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
  • Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
  • Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
  • Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)
  • Player sprints forward.
  • Then sideways to the left.
  • Sideways to the right.
  • Sideways to the middle.
  • Finally, backwards to the starting point.
  • Do this in groups of 3 and do this 5 times each.
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