Korfball drills for technique condition / strength
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.
- 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 run to it in sprint.
- Vary between forwards and backwards.
- First without ball and then with ball.
- The player faces the basket.
- The player jumps sideways over the two hurdles and runs sideways to the hat.
- Then the player sprints to the hat next to the basket and then takes a calm through ball.
- We score 20x with the hats on the right side and 20x with the hats on the left side.
- The blue player runs back and forth between the hats and gets the ball on the outside hand, you catch with 1 hand and throw back with 1 hand. Always the outside hand.
- Each player plays back 5x with the left and 5x with the right.
- Each pair must try to crack the code. This is a four-digit code where the sequence matters.
- Each exercise is a number; they can use this number in the code.
- When they have done 4 exercises, they pass this as the code, in the order in which they did the exercises.
- The trainer then indicates how many the players got right and how many are in, but not in the right place.
Exercises:
- 8 walk-through balls
- 5 rounds of running ladders pp
- 2 laps around the whole field
- 5 fallback balls right
- 5 safety balls left
- touch post small chance, 8 score
- 20 penalty throws
- 6 distance shots 6 m in front of the basket
- 6 distance shots 5 m behind the basket
- Per 2- or 3-team
- 1 person under the basket
- Others at the pawns
- Always a pattern that the player has to run at the pawns
- End with a through-ball, drop ball or start-off
Shooting game where they get to take a card when they have scored.
- Each playing card shows a "color": clubs, spades, hearts or diamonds.
- Each color represents a fitness exercise:
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- Once they have picked a card, they must first perform the corresponding exercise.
- They do this the number of times the card indicates.
- For example, Hearts 4 = push up 4 times.
- Then they may continue shooting again.
- The group with the most cards has won.
Shooting game where they get to take a card when they have scored.
- Each playing card shows a "color": clubs, spades, hearts or diamonds.
- Each color represents a fitness exercise:
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- Once they have picked a card, they must first perform the corresponding exercise.
- They do this the number of times the card indicates.
- For example, Hearts 4 = push up 4 times.
- Then they may continue shooting again.
- The group with the most cards has won.
- Pairs at the basket
- Pawns placed in a square with a distance of 5 meters from the basket
- Number 1 runs a pattern where shots are made at each pawn
- Number 2 runs the same pattern and tries to score more than number 1
- In case of a tie take turns shooting from pawn to preference until someone scores and the other misses
- All line up with your back to the middle.
- In defensive stance to the opposite side.
- Back and forth 2x.
- Then another time and alternate with other leg in front.
Variation:
- In pairs.
- One player is the runner and the other is the defender.
- Slow pace where runner runs forward and defender runs backward in defensive stance.
- Pick up pace.
- With feints.
- The blue player has the ball and places it on the red player who runs to a hat
- The red player catches the ball with one hand and plays it back with the outer hand to the adjacent hat
- He/she now catches the ball with the other hand and plays it back to blue. He/she does this at all six hats
- Then he/she taps the blue player and goes for a through ball indicated from behind
- After 5x change of position
- The 2-team that scores the first ... scores goals, wins.
Putting the hats further apart requires more running and throwing.
With a time limit, the intensity can be increased.
With a time limit, the intensity can be increased.
