Korfball drills for technique condition / strength

• 1Minute
  1. Shot > 2
  2. Shot > 3
  3. shot > 4
  4. shot > 1
• 30 sec Jumping rope
• If player performs exercise, his attackers take penalty throw

• Put two chairs 18,3 meter apart.
• Put a tennis ball on chair 1 (this will be replenished), and put a bowl on chair 2.
• The players work in pairs.
• One player runs and the other fills up the tennis balls.
• Collect in 9 minutes as many tennisballs as possible in the bin.
• You are not allowed to throw and you have to run around the chairs.

• Cover 5x the distance of 10 meters as fast as possible.
• Put 2 cones/line at 10 meter distance.
• The player runs between these cones 5x.
• The pawn/line must be hit with the foot!
• The players work in pairs.
• One player runs and the other player clocks.

• Put 4 pawns in a T-shape.
• 5 meter distance next to each other (between 3,2 and 4) and 10 meter ahead (between 1 and 2)
  • Start at 1 forward to 2,
  • then left sideways to 3,
  • then right sideways to 4,
  • then left sideways to 2
  • and backwards to 1.
• Record the fastest time in 2 attempts.
• Players work in pairs. One runs, one clocks.

• 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.

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.

• Men and women separately by a basket, 1 defender, 1 attacker, 2 attackers.
• The attacker changes players after 20 seconds in the 1 vs. 1 duel and thus faces a fresh attacker.
• In one turn the attacker will face all three men or women.
• Attention: this is a very heavy exercise!

• 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.

• The player with the ball plays the ball with two hands to the player at the other cone, runs after the ball and joins the players at that cone.
• A simple and recognizable exercise.
• Developing speed from the throw is a possible point of attention to keep these exercises attractive for older players.

• You are all in a row, the first 2 people get a ball.
• The intention is that the 2nd person in the row score earlier than the first stood.
• If that happens, the person who scored may join at the back and the person who lost may sit on the side.
• Does number 1 score first, he/she joins the back and gives the ball to the next person in line
• then he/she is number 2 and the one who was already busy becomes number 1

• Make a circle shape of poles.
• Go with 2 under a pole. One stays under the basket and the other takes balls under each pole.
• Do this for 2 rounds and keep score.
• After two rounds the other team does the same and keeps his score.
• After 4 rounds the team with the total number of passed balls wins.

• Make a circle shape of poles.
• Go with a team of 2 under a pole. One stays under the basket and the other takes evasive balls under each pole.
• You do this for 2 rounds and keep score.
• After 2 rounds, the other of the team will do the same and also keep his score.
• After 4 rounds the team with the total number of hit dodge balls wins.