Korfball drills for technique condition / strength

• Play 2:2, which pair scores 5 goals first. (We do this 2 times against another pair).
• 4:4, where in a small space 10x must be played over, without the ball being intercepted or dropped.
• If this exercise is too easy, you can play the ball within 4 seconds.
• The most important thing in this exercise is that the players run free, complete in time and keep an overview.
• This is an exercise in which you can increase the understanding of running free
• Especially if you speed up the game. (which team will score first 3 times)

• Each player a hoop and a pawn.
• Player puts the pawn about 5 metres from the hoop.
• Player turns the hoop and sprints to the pawn.
• Player must be back before the hoop is finished.
• If successful, move the pawn one metre away.
• Who can achieve the greatest distance?

(On the zero 23 site there are corresponding instructional videos)

2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.

• Lateral high knees, speed ladder:
  • Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
  • Move your arms along with the movement.
• Lateral fast feet, speed ladder:
  • Move sideways through the ladder at a high pace, moving your arms with you.
• Lateral ali shuffle, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
• Lateral ali shuffle hip twist, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
• Forward high knees, speed ladder:
  • Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
  • Raise your knees and keep your torso upright.
• Forward squat in out, speed ladder:
  • Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
  • Make sure your thighs are horizontal and your torso is upright.
• Forward o uchi gari, speed ladder:
  • Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
  • Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
• Forward in-in out, speed ladder:
  • Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
• Forward fastfeet, speed ladder:
  • Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
• Forward in-in,out-out, speed ladder:
  • Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
• Backward in-in, out-out, speed ladder:
  • Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.

• Run a round in pairs and pass the ball on the outstretched hand.
  • Look at the hand and give the ball exactly on that hand.
  • 1 round where you have to throw and catch with your right hand, while your partner has to do it with his left hand.
  • 1 round where you have to do it the other way around.
• Line up at about 2 meters opposite each other.
• You always start in front of your teammate and after 3 metres you get the ball on your outstretched outer hand.
  • You catch the ball with your outside hand and throw it back with that hand.
• Depth line walk (in/out) you get the ball on the furthest hand and throw it back.
• Then you run forward again, get the ball and throw it back with two hands to the hand of the side you are going to run from.
• So you dodge to the right, and your team-mate gets the ball on the left.
• 10 sprints over 12 metres in threes.

• All players line up with their legs wide.
• The back player has a ball and throws the ball through the players' legs, the front in line tries to grab the ball as fast as possible before it crosses the line.
• Variation:
  • In 2 or more rows and which team has all the players in first.

• On the field, place x number of hats at random spots, half on his point.
• You play with 2 teams of 1 or more players.
• Party A puts the hats on the point party B puts them the other way around.
• After x minutes stop and count who has the most hats.

• Pawn in front of and behind the basket.
• One or more players in front of the basket, one under the basket and one behind the basket.
• Players take through balls and walk around the pawn behind the basket before they pass.
• Place the pawn at a distance that requires the player to sprint full speed to be in time to pass.
• Do this for x minutes or x goals.

2 vs 2 tournament (8 players) or 3 vs 3 (12 players) | 9 minutes

Each round lasts 3 minutes. Win = 3 points | Draw = 1 point | Lose = 0 points. Per goal 2 points.
> After each game 5 by 5 shooting from 3 metres. Each hit = 1 point.

Round 1: Team A vs Team D | Team B vs Team
CR Round 2: Team D vs Team B | Team A vs Team
CR Round 3: Team C vs Team D | Team B vs Team A

2 vs 2 tournament (10 players) or 3 vs 3 (15 players) | 15 minutes

Round 1: Team E vs Team B | Team C vs Team D (Team A next door
)Round 2: Team A vs Team E | Team B vs Team C (Team D next door)
Round 3: Team A vs Team D | Team E vs Team C (Team B next door)
Round 4: Team D vs Team B | Team C vs Team A (Team E next door)
Round 5: Team D vs Team E | Team B vs Team A (Team C next door)

2 vs 2 tournament (12 players) or 3 vs 3 tournament (18 players) | 15 minutes

Round 1: Team A vs Team F | Team B vs Team E | Team C vs Team
DRonde 2: Team E vs Team A | Team F vs Team D | Team B vs Team
CRonde 3: Team A vs Team D | Team E vs Team C | Team F vs Team
BRonde 4: Team C vs Team A | Team D vs Team B | Team E


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Round 5: Team A vs Team B | Team C vs Team F | Team D vs Team E

Team with the most points = overall winner

• Set up six baskets in two lines of three.
• Under each basket, a fixed declarer.
• The other players stand on the sideline across the first line of baskets.
• The other players take a walk-through ball on the side of the first three baskets.
• Followed by a ball in front of, behind and in front of the basket on the next baskets. (See diagram).
• Then all players do the same round, reversed and back again, after which they exchange players and do another round back and forth.

• Set up six baskets.
• Under each basket, a regular player with the ball, the other players at the centre spot.

1. Other players make two through balls on each basket. After the round, change leaders, then another round.
2. On each basket, make one fly ball to the left. After the round, change helpers, then another round.
3. On each basket, make one fly ball to the right. After the round, switch players, then another round.

• For fitness this is a good exercise:
• The group has to line up and you let them start dribbling slowly.
• As soon as the trainer blows the whistle, the last one in line should run forward.
• Do this until everyone has run and then let them finish the circle.

• With groups together.
• The first of the groups will walk around the room, walk to the basket and make a shot from 4 meters.
• As soon as this one is seated, walk to the next one.
• Number 2 also makes a round, walks to the basket and makes a through ball, the third a short chance behind the basket, the fourth a shot behind the basket.
• Then all 4 players take a staff throw and sit down.
• Who is first with the whole group at their basket has won