Korfball drills for technique condition / strength

• 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
  1. DL > 2 (without ball)
  2. DL with ball > 4
  3. DL with ball > 1
• 30 sec Russian twist + ball
• If player performs exercise, players take penalty throw

• 1Minute
  1. DL > 2 (without ball)
  2. DL with ball > 4
  3. DL with ball > 1
• 30 sec Russian twist + ball
• If player performs exercise, players take penalty throw

• 1Minute
  1. District ball > 2
  2. DL with ball > 4
  3. Shot with ball > 1
• 30 sec Planking
• If player performs exercise, players take penalty throw

• 1Minute
  1. Shot > 2
  2. Shot > 3
  3. shot > 4
  4. shot > 1
• 30 sec Jumping rope
• If player performs exercise, his attackers take penalty throw

• The basic squat.
  • Place your feet hip-width apart and keep your feet on the ground.
  • Slowly lower yourself as far as you can by bending your knees--keep your back as straight as possible and keep looking forward.
  • Come back up to the starting position. Begin with 3 sets of 10 squats.
• Squats with weights.
  • Place your feet hip-width apart and place two handbells on the floor between your feet (start with 2.5kg - 4kg, depending on what you can handle).
  • Kneel down as you would for the basic squat and grasp the weights.
  • Then stand with the weights in your hands and let them hang by your sides.
  • Lower yourself back down.
  • Repeat. Do 3 sets of 5 repetitions.
• Jump up from the squat.
  • Stand with your feet hip-width apart and bend your knees until your thighs are parallel to the ground (no deeper). Instead of coming up slowly, jump up with force from the kneeling position and try to turn 180 degrees.
  • As you land, sink through your knees again into a squat position--spring with the movement and try not to land straight up.
  • Repeat and keep changing directions while jumping so you don't get dizzy (so turn right the first time and left on the next jump, and so on). Start with 3 sets of 5.

Skipping Ropes. It seems almost too obvious to be true, but regular rope jumping exercises the muscles you need for a vertical jump. To do this, use a hard surface with plenty of room for the rope in all directions. Try to exercise for 15 to 20 minutes a day.

• Do not jump with one, but with two feet at the same time.
• Train to jump faster and faster. Start slowly with a hop between each jump to keep your balance. When you notice that you are getting better at rope jumping, drop the hop and spin the rope faster.
• If you want to do something other than jumping rope, try running up and down stairs. This is a similar workout and exercises many of the same muscles.

• Player 1 throws to an oncoming player 2,
• This player throws the ball to the cone where he came from, to player 3 and joins the other cone.
• In case of threes, the pair starts without the ball.

• Make two teams.
• The goal is to get the ball to the other side of the line.
• You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
• Then you run to the front and stand in a holding position and wait for the ball to come.
• The team that gets to the other side first wins.