Korfball drills for technique condition / strength
Pairs at a basket,
2 pawns at 4 meters in front of the basket with 3/4 meters between them.
- Player 1 starts to the left of the basket and jumps back and forth OVER the pawn.
- Runs to the other pawn and does the same thing there.
Next:
- Make dodge ball in front of the shot
- Or make a through ball
- Or cut around the basket for small chance
After each shot, the person performs the exercise at the pawns again.
Variation:
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
- Pairs at a basket
- 2 pawns in front of basket at 4 meters with 3 meters between them.
- Player 1 starts: 30 seconds tapping pawn with hand, left and right.
- After the 30 seconds calmly take 3 shots.
- Repeat this 3 times.
- Player must remember how many shots he has scored out of 9 goal attempts.
- After this, player 2 does exactly the same thing.
- There are 4 baskets in each corner of the court.
- Under each basket is a declarer.
- The rest of the players stand in the middle.
- From there they run with a sprint to a basket and take a go-around.
- With the whole team, they score 20!
- You lay down 9 hoops or baskets in a square.
- You divide the team into 2 groups and have them start from a number of meters.
- Here they are given 3 pawns.
- The children must walk to the hoops and place their given pawn in one of the hoops to get butter cheese and eggs.
- When all the pawns have been used up they must move the pawns.
- Take 5 walk-through balls.
- Go zigzagging through the first 4 hats.
- Then turn left and run forward with two feet between each hat each time.
- At the end turn around and then run all the way across with two feet.
- At the end back to the middle.
- Finally, zigzag through the last 4 hats and take a through ball in full sprint.
Variation:
- Do this same exercise again but then move toward the basket sideways forward and backward through the hats, the transverse side is again short strides.
- Again take and/or score 5 through balls.
These exercises over a maximum of 20 meters, at stop exercise 3 stops.
- Side jump, as fierce as possible push off on left or right leg and away on 1 leg - side feint/ swerve
- Cross-over side jump, find balance after each stride. Left and right.
- Walk forward with stop, standing completely still.
- Backward slide with sometimes left front and sometimes right front. Can be done on command.
- Side hopping with connecting feet.
- Walking backward.
- 1 player stands under the basket.
- The shooter stands approximately 3/4 meters in front of the basket.
- The shooter moves to the right and receives the ball on the outside hand.
- Quickly stands properly for the shot and shoots from balance, this must be done quickly.
- In the beginning this exercise still on two legs, possibly to 1 leg.
- After the ball is caught, the player moves to the left and everything repeats itself.
- Maximum of 5 shots per person and then switch.
- 2 players per post.
- 1 player is going to shoot, short around the basket.
- 1 player is going to run.
- You place about 5 hats at certain distances in front of the basket.
- The player running must place them near the basket as fast as possible.
- The shooter must score as many as possible before the runner finishes.
- Then you switch positions and see who wins.
- One pole per 2 players.
- Per pole a player in support and a worker standing 7 meters in front of the pole.
- The player in front of the post gets a -force- exercise, immediately after that he takes a run-through.
- If he scores, then calmly walk back to the center.
- If he misses it is a sprint to the center.
- X number of exercises and change.
Explanation
- Put a basket in each corner of the field.
- At each basket, one player stands with a ball.
- The remaining four players stand in the middle of the field.
- 1 player is attack, three players are defender.
- The defenders must defend the four baskets together.
- The attacker tries to score a goal within 25 seconds.
- After every 25 seconds it is a new attacker's turn.
- When there are more than 8 players, rotate through.
- Put a basket in each corner of the field.
- At each basket, one player stands with a ball.
- The remaining four players stand in the middle of the field.
- 1 player is attack, three players are defender.
- The defenders must defend the four baskets together.
- The attacker tries to score a goal within 25 seconds.
- After every 25 seconds it is a new attacker's turn.
- When there are more than 8 players, rotate through.
Players start on the back line in 1 row.
Each line is numbered from 1 to 7.
I call a number each time and they have to sprint to it.
Vary between forwards and backwards. First without ball and then with ball.
