Korfball drills for condition / strength

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  • 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.
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  • Make two rows at 10 metres opposite each other and about 3 metres apart.
  • The players face each other one by one.
  • Face each other with both hands and do not drop the ball.
  • Make a series as high as possible in 1 minute.
  • Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
  • Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
  • Run into each other, jump and catch and throw the ball in the air with two hands.
drawing
  • Make two rows at 10 metres opposite each other and about 3 metres apart.
  • The players face each other one by one.
  • Face each other with both hands and do not drop the ball.
  • Make a series as high as possible in 1 minute.
  • Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
  • Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
  • Run into each other, jump and catch and throw the ball with two hands in the jump.
drawing

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

  • Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
  • Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
  • Sprinting to the top of the flower, keeping your face one way.
  • Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
  • 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop
drawing
  • 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.
drawing
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  • 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.
drawing
  • 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.
drawing
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  • 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.
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