Korfball drills for condition / strength

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  • This exercise is designed to let the players choose for themselves what they want to improve on.
  • Which (improvement) goal, which they have set for themselves, do they want to improve here.
  • As a trainer you can steer this by guiding the choice.
  • For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
  • Both teams line up behind the line and each has their own sprint track.
  • The focus here is on responding to commands while sprinting, Goal of the players is to be first through a gate.
  • This can be the gate at the end of the sprint track. However, a command can also be given by the trainer to run through a gate at the side of the track (pots/cones).
  • Sprinting forward, backward or really stopping and turning around are all possibilities.
Fun of this game is that you can turn it into a little competition. As a trainer, you can give the commands in such a way that the score is always exciting, because not always the fastest sprinter wins, but the player who reacts the fastest.

drawing

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Target
  • To shoot cleanly and build up fitness
  • Which pair has the first 5 up and down runs?
Rules
  • You start by sprinting up and down 10 times
  • Then you shoot 10 times and count how many times you score
  • If you have scored 5 or more times (half of your number of sprints up and down), you may sprint up and down once less, so 9 times.
  • Then you start shooting again and count how many times you score. If this is half or more than the number of times you sprinted up and down, you may subtract another time.

Exercises with broom stick
  1. Stick in neck, feet shoulder width apart. Rotate your arms (body), while you keep looking forward. Repeat until the abdominal muscles go numb. 30x
  2. Stick in neck, feet shoulder-width apart. Now make squat (90 degrees in the knee) 15x
  3. Hold the broom stick in front of your belly with your hands as far apart as possible. Now you bring the stick over your head to your back and back again  10 times
    1. same with 1 hand high and 1 hand low 10x
    2. same with other hand high and over other shoulder 10x
  4. Broomstick vertically on your hand and balance on each hand 15 seconds
  5. Lunge with stick in the neck. (Big step forward and bend through the other knee.) Lunge on the front leg and return to starting position.  Each leg 10 times

Sticks on cones
  1. Jump over the stick between the cones (left/right)
  2. Run with pairs over all sticks and sprint to the end of the field
  3. Move sideways between the sticks from left to right and right to left, then sprint to the end of the field.
  4. Same, but backwards
  5. Forward through the odd row of sticks and backward through the even row of sticks.
Speed ladder (the next one only starts when the first 4 squares are gone)
  1. Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
  2. Hopscotch through the ladder on the left leg 10x
  3. Hop through the ladder on the right leg  10x
  4. 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder.  10x
  5. Sideways hop on and off the ladder

Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
  • One player stands in the box, the other(s) look on.
  • Put two lines on each side of the rectangle.
  • The players in the box move their feet on the spot. (dribbling)
  • The players are constantly given commands that they must respond to.
  • Each time you mention a color of a hat, they must touch that hat with their hand.
  • The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
  • Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat


  • Training condition with 4 teams
  • You stay with your team on your own side.
  • Leaders change sides so that everyone stays in motion.
  • The intention is that the exercise is done with high intensity.
  • Start in front of the pawns. After pion 5 in sprint to the first basket.
  • Rebound sprints to the second basket.
  • Rebounder second basket joins again with the pawns.
  • Count the scores per team
  • Count out loud with your team, to keep the competition element in it.
  • Round 1:
    • Score 20 balls. (pawn exercises = slalom)
  • Round 2:
    • 10 shots 3-4m scoring. (Pawn exercise = 2 pawns forward, 1 pawn backwards)
  • Round 3:
    • Score 20 short chances behind the post. The sprinter is indicated and he plays back to the rebounder who stepped out from under the post (pawn exercise = hopping over the pawns).
  • Round 4:
    • Scoring 10 shots 4-5m. (Pawn exercise = skating over the pawns, holding landing).
  • Round 5:
    • Score 10 evasive balls. (pawn exercise jumping up at pawns 1, 3 and 5 and squat at 2 3n 4)
drawing

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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
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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.


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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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