Korfball drills for technique condition / strength
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!
- Players stand in one long row facing the same direction.
- They jump low with tension on the calves. 2 lines left and 2 lines right are designated.
- Trainer calls out which line they should touch left or right.
- The entire group is lined up behind a line on the side of the field.
- On signal they walk over to the other side.
- Variation Starting Positions:
- Squat,
- knee,
- prone or supine,
- sit with the back to the walking direction.
- 4 different coloured pawns around the basket,
- One stands in front of a pawn, the other stands under the basket with a ball.
- The leader calls out the colours in order, then you have to run in that order and shoot at the last colour.
- If you score first you get 1 point. Who is the first to get 5 points?
- Then change.
Goaltender throws to forward goes after the ball for:
- pass
- dodge
- shot
Bitch catches and throws to opposite side etc. With 2 balls at the same time.
- 1Minute
- DL > 2 (without ball)
- DL with ball > 4
- DL with ball > 1
- 30 sec Russian twist + ball
- If player performs exercise, players take penalty throw