Korfball drills for technique condition / strength

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.

Counting!

• At pawn 1
  • Tap the groundTouch the ground, jump up and stretch all the way. We do this ten times.
  • RUN TO THE FIRST POST.
• 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

Divide into 2 teams.
In each team the children get numbers (silently give them to each team). Once everyone has a number, the ball is placed in the middle between the teams.

Then we call out a number (can also be several numbers) and they try to be the first to take the ball back to their "camp".

Once a child has taken the ball in the middle, the other child may try to tap him.

Double at the side of the basket with player in front of the basket, player behind the basket.

Pass back and forth twice.

Run diagonally in front of the field, receive ball from support and finish calmly.

4 pawns in square formation. 4 persons, at each pawn 1 person stands, 1 with ball. This person plays the ball counter clockwise, but runs clockwise to the next pawn. Continue like this. There is always a pawn without a lady, but the ball can rotate.

first basket shot, walk around second pawn for DLB. 2nd basket. Catch it yourself, handler walks to 3rd pawn, then towards the basket, stop move and pull back. Shot on 1 leg.

Training

Lines

Lines with wurmpies

Walking lunge

3 push-ups per line

Mat

Crunch

Sideways

Planks

Rotating planks

1 arm 1 leg stretched planks

With ball abs (2 pairs)

10 push-ups

Squads with jump

Squads against the wall

Support on the side

90 degrees posture

Bench

Knee to the bank

Backward presses

On and off the bench

Poles in a circle around the centre spot, about 10 metres away (reasonable walking distance).
Under each pole, 1 person with ball.
Rest in the middle.

• On a free post take a walkthrough ball.
• Every 3 goals you change places at the basket.
• After each walkthrough, return to the middle.
• If necessary, vary with substitutions/short chances, etc.

• At pawn 1
  • touch the groundtap the ground, jump up and stretch all the way. We do this ten 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
  • Take a run through at pole 2.
• We do this 5 times
• but each time change under the pole.

• 1 forward under the post,
• 1 attacker and
• 1 defender in front of the post.
  • Attacker starts 5-6 m from the post,
  • attacker gets 3 goal attempts to score a goal.
  • If he fails to do so, he stays put and gets another defender.
  • This is rotated until the attacker scores.

• We put the pawns 10 meters apart in a square.
• Then they sprint at full 100% for a few seconds.
• They start with:
  • 15 second full sprint.
    • 30 second rest.
  • 45 second full sprint.
    • 1 minute rest.
  • 75 seconds full sprint.
    • 1 minute rest.
  • 105 second full sprint.
    • 1 minute rest.
  • 75 seconds full sprint.
    • One minute rest.
  • 45 seconds full sprint.
    • One minute rest.
  • 15 seconds to full sprint.
    
    END!!!!

• 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.