Korfball drills for technique condition / strength

• 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.

• 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.

• 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

• 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.

• 3 pawns in front of the basket (fixed declarer).
• 1 rebound, 1 attacker.
• Attacker starts at the back pawn.
• When you score a goal, you may move one pawn forward.
• When you miss, you move one pawn backwards.
• Fixed declarer, change after one round.
• Rounds of play:
• Round 1:
  • 10 loose balls.
• Round 2:
  • 8 short chances.
• Round 3:
  • 5 shots. (3m, swerve alternately).
• Round 4:
  • 4 shots. (5m, changeable evasion) Good for 2 points.
• Final:
  • Score 25 short chances (together).
• Couple with most points wins.

• Conditioning game 2 teams - 5 rounds.
• You stay with your teams on your own side.
• Handlers change sides to keep everyone moving.
• The aim is to do the exercise with high intensity.
• Start in front of the pawns. After pion 5 in sprint to the first basket.
• Rebound sprints to the second basket.
• Rebounder second basket joins again with the pawns.
• Individual scorer count up.
• Counting out loud with your team.
  • Per round 1 point.
  • Round 5 = 2 points.
• Round 1:
  • 10 balls. (pawn exercises = knee lifts)
• Round 2:
  • 8 shots 3-4m. (Pawn exercise = 2 pawns forward, 1 pawn backward)
• Round 3:
  • 10 short chances. (pawn exercise = zigzagging)
• Round 4:
  • 6 shots 4-5m. (pawn exercise = zigzagging backwards)
• Round 5:
  • Team with least points determines exercise, also the pawn exercise.

• Round 1:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), gets the ball back, throws at blue for walkthrough.
  • Blue catches and starts the exercise again by throwing to red. (10x scoring)
• Round 2:
  • Same as round 1 but blue passes to white for a short chance. (10x scoring)
• Round 3:
  • Ditto round 1 but blue deflects for shot at 4m. (6x scoring)
• Round 4:
  • Ditto round 3 but white pulls away from rebound for short chance (10x scoring)
• Round 5:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), white doubles up with red and runs a deep line, gets the ball and shoots (6x scoring)
• Round 6:
  • Ditto round 5 but white does not shoot and passes to red who connects and red shoots. (6x scoring)
• At high intensity, good condition training.

• Try to bounce through 'the forest' without the 'trees' knocking the ball away with their 'branches', then score in the baskets behind the forest.
• Who has scored the most goals?
• Step 1:
  • You may occasionally grip the ball with two hands.
• Step 2:
  • You may occasionally bounce the ball with 2 hands.
• Step 3:
  • You must do everything with one hand.

Rules:

• A runner may not hold the ball in 2 hands, but must bounce with 1 hand.
• A runner must stay within the lines or the forest.
• If the ball is tapped away from the runner, the runner will start over again.
• Make sure the children don't have to wait.
• Several runners start at the same time!
• If the runner manages to get out of the forest, the runner can:
• Step 1:
  • Shoot at the cor until a score is scored.
• Step 2:
  • Max. 1 shot.
• The 'tree' stays completely in the hoop or with one leg.
• Choice of the trainer.
• The 'tree' can tap the ball away with 2 hands or with one hand on the back.
• Choice of the trainer.

Task:

• Who is the first to circle the ball or the player?

Rules:

• Everyone stands in a circle with enough space to throw a ball quickly.
• The ball starts to the right of the child who is going to run.
• The child who is going to run, runs at the same time as throwing the first ball on the outside of the circle.

• Play 2:2, which pair scores 5 goals first. (We do this 2 times against another pair).
• 4:4, where in a small space 10x must be played over, without the ball being intercepted or dropped.
• If this exercise is too easy, you can play the ball within 4 seconds.
• The most important thing in this exercise is that the players run free, complete in time and keep an overview.
• This is an exercise in which you can increase the understanding of running free
• Especially if you speed up the game. (which team will score first 3 times)

• Each player a hoop and a pawn.
• Player puts the pawn about 5 metres from the hoop.
• Player turns the hoop and sprints to the pawn.
• Player must be back before the hoop is finished.
• If successful, move the pawn one metre away.
• Who can achieve the greatest distance?

(On the zero 23 site there are corresponding instructional videos)

2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.

• Lateral high knees, speed ladder:
  • Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
  • Move your arms along with the movement.
• Lateral fast feet, speed ladder:
  • Move sideways through the ladder at a high pace, moving your arms with you.
• Lateral ali shuffle, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
• Lateral ali shuffle hip twist, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
• Forward high knees, speed ladder:
  • Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
  • Raise your knees and keep your torso upright.
• Forward squat in out, speed ladder:
  • Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
  • Make sure your thighs are horizontal and your torso is upright.
• Forward o uchi gari, speed ladder:
  • Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
  • Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
• Forward in-in out, speed ladder:
  • Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
• Forward fastfeet, speed ladder:
  • Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
• Forward in-in,out-out, speed ladder:
  • Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
• Backward in-in, out-out, speed ladder:
  • Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.