Korfball drills for condition / strength

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  • At pawn 1
    • touch the groundTouch the ground, jump up and stretch all the way. We do this 5 times.
    • RUN TO THE FIRST POLE.
  • Pole 1
    • Then you take a dodge at pole 1.
    • RUN TO POLE 2.
  • Pole 2
    • 5 sit ups.
    • RUN TO POLE 2.
  • Pole 2
    • run through the pole 2.
  • Pole 3
    • 5 squads.
  • Pole 3
    • Score 1 small chance
    • We do this 3 times, then change under the pole

4 poles and 8 players, each pole 1 contributor with a ball. 4 players start from the middle.

1 - Run through from the centre and immediately swap with the attacker, who is the first to score 10 points?

exercises-from-the-centre

2 - Same exercise but now a run through (no shot), declarer pulls back and shoots. Who is the first to score 10 short chances?

3 - Addition to 2, from the middle a runthrough, stays behind (no shot), plays the ball again on the new incision and makes an evasion.

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  • The whole group walks a circle around 4 baskets.
  • When the trainer calls 'yes', the person at the back of the line goes to the front of the line as fast as possible.
  • The children do this by doing a sprint.


After that/ alternation

  • Heels and buttocks, sprinting, lifting the knees etc.
  • When the trainer calls 'yes', the person at the back of the row starts running as fast as he can and then he can choose what he wants to do.
  • It must be something other than normal running/jogging, it may be sprinting.
  • Goal; to practice condition / tempo change in running
  • Everyone makes penalty throws until there are 2 or 3 left.
  • Everyone picks the person they think is going to win by standing behind them.
  • The winning team starts cleaning up and the losers have to run 2 laps first

training f1 and f2

number of baskets: 5

number of players:10

hats:all

hoops:5

warm-up

Make a square of hats or baskets.

  • In the middle put balls (1 less than the number of players).
  • The players walk in circles around the hats
  • At the whistle they run in and try to get a ball

When you have a ball you may make a shot attempt (penalty throw distance, at pylon or in the hoop) and if you score you have a point,

Variations:

- keep doing it, who's first at 3 points

- Shoot in front of the basket.

Walk backwards/sweep arms/shake buttocks.

- At every new round one ball less in the middle. The players who did not get the ball keep on walking or waiting.

Note : it's not about running fast, as long as they keep moving.


per 2 or max 3 teams 1 basket

baskets in the middle of the hall

number 1 runs from the backline to halfway and gets the ball from number 2. Nr 1 sprints back to the backline. When the ball is thrown and caught properly, continue otherwise start again.

No. 1 sprints to the cone 2,5 meter before the basket, makes a penalty throw, sprints back to the backline.

When point is scored change function if not continue until point is scored.

Which team will have 6 points first?


Variant with dodge ball or walk through ball instead of penalty throw.

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  • We have poles, cones or caps placed 8 metres apart in a square.
  • The team divides itself over the poles, cones or caps.
  • Next, they are going to sprint 100% for a few seconds.
    • They start with:
      • 30 seconds sprint.
        • 1 minute rest.
      • Sprint for 45 seconds.
        • 1 minute rest
      • 60 second sprint.
        • 1 minute rest.
      • 75 second sprints.
        • 1 minute rest
      • 60 second sprints.
        • 1 minute rest.
      • 45 second sprint.
        • 1 minute rest.
      • 30 second sprints.
        • END

Split the group into two.

Goal is to collect as many pawns as possible before all players are tapped out.

  • Group A behind the line. In front of each player stands a pylon.
  • Group B comes running.
  • As soon as the first player of group B steals a pillon all players have to sprint over the line.
  • Group A is allowed to run. Whoever gets caught is out.
  • If the one with the pillon makes it, they have stolen one pillon.
  • Repeat this until all players are caught.

Then turn around. Points for each pillon.

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six poles. Three of you at the pole.

One of the group runs laps. 1 side sprints at 100%, remaining 50%.
1 other group member will round off. 1 shot 2 meters, 1 shot three meters, 1 pass ball. Swap with the running player when finished. Call out when everyone has been.



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