Korfball drills for condition / strength


2 teams, 2 poles next to each other at a large distance from the groups.

First one leaves and throws a penalty throw. When it's in, put the ball down and run back. If you miss, keep throwing until you score.

Per 2 teams both score a goal. When both score, move to the left to the next basket, regardless if the team next to you has already finished. Who is first back to his own basket and scores again.


1. 5 chances to score from close range, then across the field around the pilot and back. Again 5 chances to score from close range and back and forth around the pilot. Then blow the whistle to signal the substitution (time saving exercise).

2. Take balls from 8m onwards.

3. Take penalty throws (2,5m)

4. Shooting calmly from behind the basket (4m) from pilot to pilot (3m)

5. Shooting on the move at 6m from pilot to pilot (5m)

6. District shot 8m (left and right alternate) always start at the pilot (2m)

7. Turn around the basket for a short chance and start at the pilot (4m).

8. Quick goals

  • Push-ups : 5x men's version
  • Plank : 20 sec. Pay attention: do not sag in the hips, straight line, elbows under shoulders
  • Jump squat 8x with weights
  • Super man 10x note: no twisting in the hip, straight line, hands under shoulders, balance
  • Seal 8x attention: keep arms and legs just above the ground
  • Shoulder shift 5x arms next to body with weight, up to the shoulder, and then above your head and hold it for a while

Setup: O v * * = pilon O = basket

* v O

Distance between the pile and the basket is +/- 10 meter.

At every pole stands 1 forward with ball

At +/- 4 meter from the pool stands 1 defender.

The player tries to make a through ball. By changing speed, she tries to pass the defender first. Defender follows, but lets her pass. From pole 1 the attacker moves on to pole 2 and makes a new attempt at pole 2.


- 2 attackers at the same time

- When scoring twice, switch to pass.

- Defender goes for preventing shot. Attackers can choose for walk through ball, dodge and/or distance with step behind.

- adjust time

- Multiple posts/pillars/players.

  • You put 4 cones at 8 meters distance from each other.
  • You sprint from the starting line to pawn 1 and do 5 burpees.
  • Then you sprint back to the starting line and do 5 squats.
  • Then you sprint from the starting line to pawn 2 and do lunges back to the starting line.
  • Then you sprint from the starting line to pawn 3 and do 10 abdominals.
  • Then you sprint back to the starting line and do 5 squats.
  • Then sprint from the starting line to pawn 4 and tap the ground and jump up and stretch all the way. Do this 5 times.

We do this exercise 3 times.

  • Set up 3 posts in a triangle at the edge of the field, under each post a person who supplies the ball without it.
  • At a good distance from the post you place a pawn and the rest of the players with the ball are placed near the pawn.
  • You throw the ball to the middle basket and make a run through on this post.
  • The person who throws in catches the ball.
  • The catcher throws the ball after 1 of the 2 korfballs (free basket) and also takes a run through here.

To be adapted by:

  • 1st post pass
  • 2nd pole in/out shot

  • 1st post short chance passer
  • 2nd pole wide run shot


Pole 1
Take a walkthrough

Pole 2
Take a dodge ball in front

Pole 3
Take a through ball

Pole 4
Take a dodge ball at the back

When everyone has been there, they swap with the one under the basket and then they get to run around.


  • At pawn 1
    • Tap the groundTouch the ground, jump up and stretch all the way. We do this ten times.
  • Pole 1
    • Take a dodge ball at pole 1.
    • RUN TO POLE 2.
  • Pole 2
    • Do the speed ladder (2 feet in each square, base)
    • RUN TO POLE 2.
  • Pole 2
    • Take a walkthrough ball at pole 2
    • RUN TO POLE 3
  • pole 3
    • Take a through ball at the post 2

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