Korfball drills for technique condition / strength
1.Sprint to the hat in front of you, place your foot next to it, make a turn and sprint to the next hat and so around the box. 4x
2. You keep looking in the same direction at all times. You sprint forward, then backward as fast as you can to the first hat.
Then sideways right and back and then sideways left and back. 3x
2. You keep looking in the same direction at all times. You sprint forward, then backward as fast as you can to the first hat.
Then sideways right and back and then sideways left and back. 3x
3. Forward to right, sideways to left and backwards to starting point. 2x clockwise and 2x counterclockwise.
- For the example, I assume 6 / 7 players.
- On a line the length of the field there are 3 poles spaced about 7 meters apart.
- At each pole stands 1 player with ball.
- First the remaining players walk past all the posts and take a through ball everywhere.
- Repeat this 3 times and then switch positions.
- The next round are dodge balls to the left.
- The next round dodge balls to the right.
- At trainer's signal, both players start sprinting.
- Blue must run around first pawn and Red runs straight through to tap Blue.
- Red becomes Blue and flips over.
Objective:
The base is a standard running form exercise, where you have players move back and forth in different ways to train general motor skills.
The tap game element adds responsiveness by having players react as quickly as possible and determine what they are going to do.
The tap game element adds responsiveness by having players react as quickly as possible and determine what they are going to do.
Description:
- The players stand on a line and are given a way by the trainer to run across each time, see also running forms.
- All players have a ribbon on, 1-3 players with the same color.
Occasionally, while walking back and forth, the trainer calls out the color of 1 of the ribbons. These then become the tickers. The tickers get 10 seconds to tap as many of the remaining players as possible. - Then all return to the same line and start a running form again.
- The idea is to start the tagging round immediately when the trainer calls a color and to quickly start the next running form when the tagging round is over. Keep up the pace.
Variations:
Instead of running forms where players walk back and forth, you can do movement exercises standing in the same spot. Examples include Jumping Jacks, sitting/lying and getting up again, jumping forward and backward, etc.
The trainer occasionally gives the next movement assignment and calls a color to start a tap round.
Running Forms:
Standard
- Running / Running backwards
- Hopping / Hopping backwards
- Sideways with front right / Sideways with front left
- Small steps
- Hopping on right / Hopping on left
- Cross pass
Jumps
- Jumps as large as possible.
- Medium-sized jumps and always balancing on 1 foot for a while before taking the next jump.
- With two feet side by side.
- With two feet side by side a big jump forward and another small jump back.
- With two feet zigzagging.
Arm movements to be combined with the above forms.
- Swing 1 arm forward or backward.
- Swing both arms forward, or both backward.
- 1 arm forward and 1 arm backward.
- Holding another body part with 1 or both arms.
As animals
- Frog; jumping on hands and feet.
- Crab; on hands and feet, with belly up.
- Kangaroo; jumping on two legs.
- Flamingo; hopping.
- Duck; crouching walk.
The trainer occasionally gives the next movement assignment and calls a color to start a tap round.
Running Forms:
Standard
- Running / Running backwards
- Hopping / Hopping backwards
- Sideways with front right / Sideways with front left
- Small steps
- Hopping on right / Hopping on left
- Cross pass
Jumps
- Jumps as large as possible.
- Medium-sized jumps and always balancing on 1 foot for a while before taking the next jump.
- With two feet side by side.
- With two feet side by side a big jump forward and another small jump back.
- With two feet zigzagging.
Arm movements to be combined with the above forms.
- Swing 1 arm forward or backward.
- Swing both arms forward, or both backward.
- 1 arm forward and 1 arm backward.
- Holding another body part with 1 or both arms.
As animals
- Frog; jumping on hands and feet.
- Crab; on hands and feet, with belly up.
- Kangaroo; jumping on two legs.
- Flamingo; hopping.
- Duck; crouching walk.
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
Jumping exercise with 9 cones.
- You sprint back and forth between 2 cones.
- 30 seconds
- 15 seconds rest
- 30 seconds
- 30 seconds rest
- 30 seconds
- Then take penalty throw directly
Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
The intention is also to emphasize balance. So use your arms as well.
The intention is also to emphasize balance. So use your arms as well.
- 2 foot contacts per section forward.
- 2 foot contacts per square sideways (only in the ladder).
- Icky shuffle (in-out).
- Icky shuffle backwards.
- In and out (2 feet in, 2 feet spread out from the ladder) explosively.
- 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
- Sideways in-out the ladder 2 foot contacts.
- Cross-over: move sideways, always bring the 'back' leg in front.
- Sideways through the ladder, changing foot each time you jump.
- Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
- Carioca: lateral through the ladder, front to back.
- Like icky-shuffle, but with 2 feet together (out-in-out).
- Same as previous, but now on 1 leg.
- 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.
- Side plank:
- Support on stretched arm or elbow, other arm points up.
- Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
- 5x on left arm, 5x on right arm
- Superwoman:
- While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
- Hold this for 3 seconds and then switch legs and arms.
- Try not to sink sideways or turn your pelvis.
- 5x left and 5x right
- The worm:
- You stand and bring your hands in front of your feet on the ground.
- Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
- Then you return to the starting position in two steps, each step holding for 3 seconds.
- Do this 5 times.
- Left foot in the ladder, right foot next to it (touch all squares)
- Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
- Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
- Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
- Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)
- Player sprints forward.
- Then sideways to the left.
- Sideways to the right.
- Sideways to the middle.
- Finally, backwards to the starting point.
- Do this in groups of 3 and do this 5 times each.
- All in a row, start at the back line.
- On the way out you sprint, on the way back you dribble.
- Every time you come to a line you do an exercise. 1x after the outward journey, 1x after the return journey.
- Exercises (numbers are free to fill in):
- Squats
- Push-ups (possibly on your knees)
- Jumping jacks
- Lunges, first with the left, then with the right.
- Burpees
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.