Korfball drills for technique condition / strength
In this exercise it is hugely important;
- That the rebounder also continuously drops the ball quickly because 1 attacker starts at 6 or 7 meters with a dodge ball and immediately comes in for the through ball.
- Then a shot behind the post and then a shot to the side.
- Player A starts with the ball 2.5 meters diagonally in front of the post. Player B also stands 2.5 meters diagonally in front of the post.
- Player A throws the ball to player B and player B throws it back. Thus they bring the ball up to about 8 meters in front of the post.
- From there, player B starts for a through ball from the space indicated by player A.
- However, instead of player B taking the through ball, it now enters the declarer and player A comes in for a clearance ball. Player B catches the ball.
A variation on this:
Only throw the ball when player B runs next to/behind the basket and player B immediately makes a shot. Player A immediately runs in to catch the ball.
Only throw the ball when player B runs next to/behind the basket and player B immediately makes a shot. Player A immediately runs in to catch the ball.
There are more variations on this, such as:
- Most goals in a time frame of, say, 10 minutes
- Who scores 10 goals first
- Make it more difficult by deducting a point for each ball on the ground.
- Possibly with a 3rd player to rotate and keep a slightly slower pace.
- Player A starts with the ball 2.5 meters diagonally in front of the post.
- Player B also stands 2.5 meters diagonally in front of the post.
- Player A throws the ball to player B and player B throws it back.
- Thus they bring the ball up to about 8 meters in front of the post.
- From there player B starts for a through ball from the space indicated by player A.
- Player A also runs in after it to catch the ball before it bounces on the ground.
Variations:
- Most goals in a 10-minute time frame.
- Whoever gets to 10 goals first.
- Make it harder by taking a point off every ball on the ground.
- Possibly with a 3rd person there to rotate through and keep a slightly slower pace.
- Most goals in a 10-minute time frame.
- Whoever gets to 10 goals first.
- Make it harder by taking a point off every ball on the ground.
- Possibly with a 3rd person there to rotate through and keep a slightly slower pace.
- Per person, everyone must score 10 through balls, this goes in groups of 3 or 4.
- In case of a miss, the whole group goes to the other side of the field on pace run and back.
- The one who missed takes the chance again.
- Until 10 are scored per player.
- All in a row, start at the back line.
- On the way out you sprint, on the way back you dribble.
- Every time you come to a line you do an exercise. 1x after the outward journey, 1x after the return journey.
- Exercises (numbers are free to fill in):
- Squats
- Push-ups (possibly on your knees)
- Jumping jacks
- Lunges, first with the left, then with the right.
- Burpees
Per task 1x quiet to practice and 3x fast.
- Left foot next to the ladder, right foot in the ladder.
- Right foot next to the ladder, left foot in the ladder.
- Sideways stepping through the ladder with both feet in all areas.
- Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
- Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.
Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.
- Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
- Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
- Sprinting to the top of the flower, keeping your face one way.
- Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
- 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop
Per task 1x quiet to practice and 5x fast.
- Left foot next to the ladder, right foot in the ladder.
- Right foot next to the ladder, left foot in the ladder.
- Sideways stepping through the ladder with both feet in all areas.
- Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
- Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.
- Sideways to the right.
- Sprint diagonally.
- Steady backward.
- Sprint diagonally.
- Hopping.
- Sideways to the left.
- Slowly back to the start.
- We do this 5 times.
We use the volleyball court as a space with running lines.
- Sprint from the back line to the 3 meter line of the back box.
- Sprint back to the first 3 meter line.
- Sprint to the back line on the other side.
- Sprint from the back line to the 3 meter line of the back box.
- Sprint back to the first 3 meter line.
- Sprint to the first starting spot.
We do this 3 times
- At pawn 1
- touch the groundTouch the ground, jump up and stretch all the way. We do this 10 times.
- RUN TO THE POLE.
- Pole
- next you take a dodge at the pole.
- RUN TO PAWN 2.
- Pole 2
- 5 sit ups.
- RUN TO POLE
- Pole
- take a run through at the pole from behind the basket
- RUN TO PAWN 1
- Pawn 1
- Push-ups 5 times
- RUN TO POLE
- Pole
- Take the penalty throw
- RUN TO PAWN 2
- Pole 2
- Shot four meters behind the basket
- After the intercepted shot, receive the ball and throw it back to the receiver, who is standing next to the basket.
- Sprint to pion 1 and start again
- We do this 3 times
- Keep the post clear and keep your distance from each other.
- But each time change under the post.
Do you want to get in shape? You can, but you need a few things for it.
- What do you need?
- Pawns
- Soccer
- Clothes you can work out in
- Stairs
- First of all, it's important that you warm up well before you start working on your fitness!
- What do you need to do?
- Run 2 cones to the front 1 to the back and repeat this every time.
- Do that twice
- Take the ball and run with it in 5 circles.
- This will give you ball control and also ensure that you have worked on your fitness for a while.
- You can also do exercises for your condition inside by running 5 times up and down the stairs.
- Run 2 cones to the front 1 to the back and repeat this every time.
- Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
- Don't try to run fast the first day without stopping, do it in steps!