korfball drills for
Condition / strength


Setup game C4
  • There's a pilon 8 meters from the post.
  • At this pilon: 
    • Pilon 1, they touch the ground 10 times and then jump up and stretch out all the way. 
    • Then they sprint to post 1 and take a dodgeball on the left; shoot on one leg.
  • There is another pilon and post next to the pilon and post. 
    • The pilon is also at 8 meters from the post.
    • From post 1, they sprint to pilon 2 and press it 10 times. 
    • Then they sprint to the post and throw towards the passer under the post and he has a short chance behind the post.
  • There is another pilon and post next to the pilon and post. 
    • The pilon is also at 8 meters from the post.
    • From post 2 they sprint to pilon 3 and do 15 squats. 
    • Then they sprint to post 3 and take a through-ball. 
  • There is another pilon and post next to the pilon and post. 
    • The pilon is also 8 meters from the post.
    • From post 3 they sprint to pilon 4 and run 4 circles around the pilon. 
    • Then they sprint to post 4 and take a straight dodgeball; shooting on one leg. 


They have 10 minutes to get a total score of 20 with the whole group. If they don't get to this point there is a consequence.

  • 50 second full sprint, 
  • 10 push-ups, 
  • 10 crunches, 
  • 10 leg raises, 
  • Run one round around the whole field.
Relay race

2 teams of equal size.

  • You start with the ball at the pilon. 
  • It is played over to the second pilon 
    • the ball mustn't get on the ground, 
    • or you're gonna have to start over. 
  • There are a number of checkpoints where new players are ready to play the ball. 
  • The last in line must score 1 to win. 
3-1
  • you've got four kids per post. 
    • 3 are the attackers, 
    • 1 is the defender. 
  • The attackers must try to score and the defender must prevent it. 
  • Swap when the attackers have scored 3 times or if they miss off or if it's intercepted by the defence. 
  • then change roles. 
  • If the scoring is too easy, you provide a second defender or the attackers must pass first before shooting again.
  • If the shooting is too difficult, provide an extra post or the defender must keep one hand on his back or the attackers may run with the ball.
Shooting and muscles
  • Pilon 1
    • Tap the ground 6 times and jump up and stretch out all the way. RUN TO POST 1.
  • Post 1
    • then you take a dodgeball at post 1.

      RUN TO PAWN 2.

  • Pilon 2
    • jumping lunge 

      RUN TO POST 2.

  • Post 2
    • take a through-ball at post 2.

      Run to a pilon 

  • Pilon 3
    • 6x push-ups 

      RUN TO POST 3.

  • Post 3
    • short chance behind the post

      RUN TO PAWN 4.

  • Pilon 4
    • 6x squad 

      RUN TO POST 4.

  • Post 4
    • dodge to the other side 

      Run to PAWN 1 


  • This is repeated 5 times 
  • but change every time under the post.
Relay race

Initial setup

  • Two groups at the two first pawns.


Exercise

  • The first in line runs to the hoop and goes through the bottom, so the hoop goes over their head, through the hoop. 
  • Then he goes through the defensive position to the second pawn and spins 4 times around it.
  • Finally, he runs to the third pawn and scores before he can run back to the first pawn and tap the next one in the row.
  • Defensive posture:
  • Back out and through the knees with your arm up. 


Distance setup:

  • Hoop at pawn 1: 5 meters.
  • Pawn 2 from the hoop: 5 meters. 
  • Pawn 3 and pawn 2: 5 meters.
  • Pawl 3 and pawn 3: 4 meters.
Shooting and muscles
  • At pilon 1 
    • 1 time up and down, sideways with small steps between the pilons. 
    • RUN TOWARDS POST 1 for a through-ball.
  • At pilon 2
    • 5 sit-ups. 
    • RUN TOWARDS POST 2 for a dodge ball (minimum 5 meters).
  • At pilon 3
    • again 1 time up and down between the pilons with small steps
    • RUN TOWARDS POST 3 tap the post and take a short chance.
  • If you have 5 points, you can change, only the shot counts for 2. (From post 3 to pilon 1 an interval for seniors with running  at slow pace and sprinting.)
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3,2,1
  • 3 minute rounds at 50%, 
  • 2 min at 70% and
  •  last minute at 100%
Sprinting to colour

Warming up.

* Start dribbling from the middle line.

* Place pilons on the right and left and always call out the colour. They have to sprint to that colour.

* Alternate this with jumping, turning and going through the knees.
1 versus 1 around posts
  • One rebounder, one defender and one attacker.
  • 30 sec attacks...if attacker can score, he becomes rebounder at the next post.
  • If not, he becomes the defender.
  • Rebounder becomes attacker all the time...
Bench fitness
  • 2 x 2 benches on top of each other lengthwise, 15 hoops small, 2 benches in a row
  • Hopping over high benches with hands on the bench
  • Jumping across low benches
  • Jumping into hoop with 2 legs --> hoops further and further apart
Materials theft
  • The group is on one side behind hoops.
  • When the signal is given, the children steal objects on the other side one by one and put them in the hoops on their own side.
  • If they are caught by a tagger, they have to put the object back.
Traitor
  • Someone will be assigned to try and tag the others.
  • The game is played all over the field.
  • The group is on one side of the field.
  • When the signal is given, the children cross the field.
  • One child tries to tag as many children crossing as possible.
  • Variation
  • The children walk back and forth when the signal is given.
  • Or back and forth without waiting for a signal.
  • The children are not free on the other side.
  • With two children trying to tag.
  • With boxes with one child trying to tag the others in each box.
  • The children can be tagged in each box.
  • Who was not tagged on the way back and forth?
  • Or which group has tagged the most children?
Calves training with reaction
  • Make pairs with a ball. 
  • Keep the hands up with the ball positioned between the hands of the two people, 
  • Ball is clamped by the two of them. 
  • The pair puts tension on their calves.
  • The knee is held high, the calf of the other leg remains under tension, switch knees and keep switching. 
  • Until the trainer says that you can start a sprint. 
  • The players turn around and sprint to the end of the field.
Confessing colours
  • Someone has two colour pilons in his hands.
  • The same two colour pilons are to be found on the floor.
  • 1 person walks in a straight line to the person holding the two pilons. 
  • The person that's holding the pilons, keeps them behind their back. 
  • Whenever the the person comes close, he/she shows 1 of the pilons. 
  • The colour that's been shown, is the colour to where the person has to sprint. 
korfball Confessing colours

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