Korfball drills for condition / strength

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  • There is a pawn 8 meters from the pole.
  • By this pawn:
    • Pawn 1, they do 10 taps on the ground
    • and then jump up and stretch their arms out.
    • Then they sprint to the pole, pole 1, and take a dodge; shooting on one leg.
  • There is another pawn and pole next to the other pawn and pole.
  • The pawn is also 8 meters from the pole.
    From pole 1, they sprint to pawn 2 and press 10 times.
    Then they sprint to the post and throw the declarer under the post and he makes a short chance behind the post.


They have 10 minutes to make a total of 15 with the whole group. If they don't make it, there is a consequence.

  • 50 second full sprint,
  • 10 push-ups,
  • 10 abdominal crunches,
  • 10 leg raises,
  • one lap around the entire field.

  • 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 Seconds sprint.
        • 1 minute rest.
      • 90 Seconds sprint.
        • 1 minute rest.
      • 75 second sprint.
        • One minute rest.
      • 60 second sprints.
        • One minute rest.
      • 45 second sprint.
        • 1 minute rest.
      • 30 second sprints.
        • END
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You play the old fashioned game of loafing. You play in the formation shown below. One pylon is always empty. The attackers have to occupy the empty pylon by running free. In the middle stands the loafer. He tries to intercept the ball by making a smart move. It is not allowed to cross at an angle.

  • Shelf
  • Bridge
  • Superman
  • Sit up with ball
  • Catch on 1 leg
  • We have poles, cones or caps placed 8 metres apart in a square.
  • The team divides itself over the poles, cones or caps.
  • Then they sprint 100% for a few seconds.
  • They start with:
    • Sprint for 15 seconds.
    • Rest 1 minute.
    • Sprint for 30 seconds.
    • 1 minute rest
    • 45 second sprint.
    • Rest 1 minute.
    • Sprint for 60 seconds.
    • Rest 1 minute.
    • Sprint for 75 seconds.
    • Rest one minute.
    • Sprint for 60 seconds.
    • Rest one minute.
    • 45 seconds of sprinting.
    • Rest 1 minute.
    • 30 seconds sprint.
    • Rest 1 minute.
    • Sprint for 15 seconds.
    • END
  • Suicide runs are short sprints meant to improve speed, strength and agility.
  • To do a suicide run on a field you lay down four markers.
  • See for yourself which distances you use/need.
  • Then you tap the first line, run back to the starting point, tap the second line, run back to the starting point etc.
  • When you have tapped all four lines you will have a korfball pole at the end of the suicide run where you have to take a penalty throw.
  • You can also choose something else.
  • Oo you can also choose to run them backwards.
  • Divide the people into three groups.
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  • Each group has a basket and a ball, the baskets should preferably (but not necessarily) be arranged in a circle or rectangle.
  • The number of persons per group is less important (all groups should be about the same size).
  • The first assignment for the groups is: make 10 walkthrough ball goals.
  • When you are done, the creator of the last goal goes to the trainer to get the next assignment. Which group has completed all assignments first?
  • The trainer has a piece of paper with a list of assignments.
  • When someone comes to get the next task, first ask him which task he just did (it can vary a lot after a while) and then give the next task.
  • List:
    • 10 passing balls,
    • 15 penalty shots,
    • 5 shots from 4 meters,
    • 10 walk-throughs from behind the basket,
    • 10 shots from 3 meters behind the basket.

They can choose from:

  • Toilet tag,
  • pendulum tag,
  • Doctor tag0 or
  • Tee ball (if there is still time).
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You have 3 children per pole. 1 is the attacker, 1 the defender and 1 the attacker/catcher. the attacker must try to score and the defender must prevent this. change when the attacker has scored.

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