Korfball drills for technique condition / strength

• 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.

• The baskets are in the middle of the box/field lengthwise
• Player with ball under the post.
• Player 1 takes the through ball and passes to player 3. Who takes a through ball and goes to the spot of 1.
  
  
  • 3 minutes of running from line to line and scoring through balls on the front underhand and on the back overhand. At 50% speed.
    After each minute, the declarer switches without stopping the exercise.
  • 3 minutes at 75%.
  • 1.5 minutes at 100% but slow down
  • 3 minutes at 75%
  • 3 minutes at 50%

• 2x runs.
• 2x hopping (swinging arms).
• 2x knee lifts (up to the half).
• 2x heels buttocks (up to half).
• 1x sideways left.
• 1x sideways right.
• 1x cross step (switching sides at half).
• 3x run (speed up a bit each time).

• The player goes down the speed ladder from the left side to the center. There the ball is ready on the ground,
• This ball is played inside and then the person who ran the ladder runs around the ladder and cuts inside with speed.

• The speed ladder is approximately 7 meters diagonally in front of the basket, on the left side.
• The player runs the speed ladder sideways facing the basket, gets the ball at the end, rebounds it and deflects for a shot.

• Player A starts in front of the post with a shot until he/she scores.
• After a goal to next point.
• If missing; run back and forth to previous spot and shoot where you missed.
• Finish the round.
• This can also be done without running up and down.

1. White throws to blue and blue passes to red.
2. Blue goes for the breakthrough and gets it to red.
3. Blue shoots and catches himself. White goes to blue's position.
4. Blue plays the ball to red, who passes to white, then breaks through and gets the ball from white.
5. Blue and red switch positions and so on.
6. 20x scoring.

• Every 3 players at the basket, 2 attackers and 1 defender:
  • The goal is to get 2 free.
• Exercise is finished when:
  • There is scored, the defender has the ball, if the ball collides.
• Always turn in the order A - A - V.
• If it is a 4-player game, the defender gets a rest turn before entering as attacker.