Korfballexercises for technique condition / strength
- A running circuit with speed ladder, throwing and scoring
- You can do this circuit by following a circular route or by changing each time after 3 minutes.
5 hurdles about 5 meters from the wall and 50 cm apart.
- Stand in front of the hurdle facing the hurdles and with knees slightly bent, go sideways through the hurdles 2x counterclockwise and 2x clockwise
- Stand sideways in front of the hurdle, jump over the hurdle and accelerate to the wall. Accelerate on the jump leg. 2x counterclockwise and 2x clockwise
- Jump over the hurdle, pull your knees up as high as possible and when coming down jump immediately. Everything on the front feet. 2x
- Hop over the hurdle, stand still for a moment and jump to the next hurdle. 2x left and 2x right
- Find balance. Walk over a line and tap the ground behind the hurdle with the toes of the outer foot. 2x left and 2x right
- Go sideways through the ladder with two feet always in each step 2x left and 2x right
- Stand in front of the speed ladder and step left into the ladder and then right into the ladder, then left out and right out and then again in 3x
- Stand in front of the ladder and jump with 2 feet into the ladder turning at right angles, then left out and left in, then right out and right in etc. 3x
- Stand in front of the ladder and step left and then right next to the ladder, then on the same step left/right into the ladder, then out again 3x
- Stand in front of the ladder, step left next to the ladder, then right next to the ladder one space, then left again, etc. 3x
- Run over two hurdles and then make a through ball 10x overhand, 10x underhand and 10x with 1 hand.
- Start on the left side of the hurdle and move to the right behind the hurdle, then move forward and back to the left, then move forward and quarter to the right score 10x.
- Then do this the other way around; score 10x
- Put the hurdles 5 meters apart, move to the left, jump over the hurdle and get the ball at the same time, come down, jump up and shoot at the same time, then to the right score 20x .
Requirements: 2 speedladers with a basket behind them.
After each exercise, run through for a pass or a shot, catch your own ball and pass to the next player.
After signalling, the handler runs to the beginning of the speed ladder.
Exercise:
After each exercise, run through for a pass or a shot, catch your own ball and pass to the next player.
After signalling, the handler runs to the beginning of the speed ladder.
Exercise:
- Lateral high knees, speed ladder:
- Jog sideways through the ladder, raising your knees and keeping your torso upright.
- Move your arms along with the movement. left and right.
- Straight fast through speed ladder
- Whoever scores the most goals from the through ball has won.
Speed Ladder:
- Sideways with knees high through the ladder. Always place both legs in the ladder. Remember to keep a straight back and keep looking forward.
- Hopping with 2 feet at a time. Start with 2 feet in the ladder and hop with both legs next to the ladder at the same box. Then forward back into the ladder and out with both legs.
- 2 steps forward, 1 step back.
- Stand to the left of the ladder and hop right in and then right out of the ladder. Then with the left in and out of the ladder.
- Sideways put 1 leg in the ladder and 1 leg behind it. Then switch legs, rotating with the hips.
Hoops:
Place the hoops so they are about one meter apart, so you can skate
Place the hoops so they are about one meter apart, so you can skate
- Skate 5x through the hoops, holding each jump for 3 seconds.
- Hopping 5x through the hoops, alternating between hopping a hoop on the left and hopping a hoop on the right.
Rules of play:
- You stay with your group on your own side.
- Leaders change sides so that everyone keeps moving.
- The intention is that the exercise is done with high intensity.
- Start in front of the cones. After cone 5 sprint to the first basket.
- Rebound sprint then to second basket.
- Rebounder second basket joins cones again.
- On one side a coach works as a passer.
- Individual score is added up.
- Counting aloud with your team.
- Per round 1 point.
- Round 5 counts for 2 points.
Exercise:
- Round 1:
- 10 through balls. Cone exercise: knee lifts.
- Round 2:
- 8 shots 3-4 meters. Cone exercise: 2 pawns forward, 1 pawn back.
- Round 3:
- 10 short chances. Cone exercise: zigzagging.
- Round 4:
- 6 shots 4-5 meters. Cone exercise: zigzagging backwards.
- Round 5:
- Team with least points determines the exercise, including the cone exercise.
Goal of the training:
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
- Make 2 out of 5 distance shots from 6 meters.
- Then you get one chance from 4 meters.
- You must score the one from 4 meters to earn a point.
- Your opponent can undo this point by also scoring the chance from 4 yards.
- Score 3 of the 5 short chances from 4 meters
- Then score 2 penalty shots, at 2, to earn a point.
- Your opponent can undo this by also scoring both penalty shots.
- Score 2 of the 5 shots behind the basket from 5 meters.
- Then score 3 through balls, from 3 chances , to earn a point.
- Your opponent can undo this point by also scoring 3 walk-through balls.
- Scoring 1 of 5 distance shots from 8 meters.
- Then score 3 out of 4 chances under the basket.
- Your opponent can undo this by scoring 3 out of 3 chances under the basket.
Exercises with broom stick
1 stick per person.
- Stick in neck, feet shoulder-width apart;
rotate arms while continuing to look forward. Repeat until the oblique abdominal muscles sour.
30 x - Stick in neck, feet shoulder-width apart;
now squat. Knees at 90 degrees.
15x - Hold the stick in front of your abdomen with your hands as far apart as possible.
Now you bring the stick over your head to your back and back again.
10xExtra
Variation:- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with 1 hand high and 1 hand low. 10x.
- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with the other hand high and over the other shoulder. 10x.
- Put the stick vertically on your hand and balance with it.
On each hand 15 seconds. - Lunge with stick in the neck. Large step forward and bend through the other knee. Drop off on front leg and return to starting position. Each leg 10x
Sticks on pawns
Work in pairs. One works, the other rests.
12 pawns and 6 sticks needed.
- Forward through odd row of sticks and back by the even row of sticks,
so you keep looking one way. 10x each - Make sideways movements between the sticks from left to right and right to left, then walk backwards to the end of the box. Each 10x
- Stepping sideways between the sticks from left to right and right to left, then sprinting to the end of the box.
With both legs between the sticks as in speed ladder. Each 10x - Leap over the stick between the pawns left/right.
At each stick 2x to the right and 2x to the left. 3 times each - In pairs run over all the sticks and sprint to the end of the field.
1 foot between the stick. Each 10x.
Closing
Mutual game
Mutual game
The poles are side by side on an imaginary center line in the box max 4 per box.
The side/or center/back line are the end marks.
Per pole a declarer and a runner. The runner walks from line to line and shoots from the back one time and from the front the next.
The runner runs 3 minutes each time.
The side/or center/back line are the end marks.
Per pole a declarer and a runner. The runner walks from line to line and shoots from the back one time and from the front the next.
The runner runs 3 minutes each time.
- Easy pace as a warm up.
- Tempo goes up to 50%.
- Take through ball with short sprint and run out slowly to the other line.
- Halfway through the run-up two steps to the left or right and then run through again 50%
Although the emphasis is on fitness, make it a contest with your fellow runner to see who scores the most.
Number of players divided by 2 is the number of baskets needed.
Half of the players pick up a ball and stand at any basket. They remain here until the changeover time.
The rest of the players pick a basket to start. This group keeps working until the moment of change.
At the signal of the trainer, the players shoot.
How? The trainer can decide, distance, type of shot.
Round 1: 1 goal
Round 2: 2 goals
Round 3: 3 goals
Round 4: 4 goals
Round 5: 5 goals
The first player to score shouts loudly YES, all players must now immediately switch baskets.
The player who scored 1 goal in round 1 is in round 2, while the rest of the players are still in round 1.
Which player is first in round 5?
After this, the roles are reversed. The group of assist players/catch become workers and the workers become assist players/catch.
The exercise requires a lot of observation from the trainer. Who is in which round?
Half of the players pick up a ball and stand at any basket. They remain here until the changeover time.
The rest of the players pick a basket to start. This group keeps working until the moment of change.
At the signal of the trainer, the players shoot.
How? The trainer can decide, distance, type of shot.
Round 1: 1 goal
Round 2: 2 goals
Round 3: 3 goals
Round 4: 4 goals
Round 5: 5 goals
The first player to score shouts loudly YES, all players must now immediately switch baskets.
The player who scored 1 goal in round 1 is in round 2, while the rest of the players are still in round 1.
Which player is first in round 5?
After this, the roles are reversed. The group of assist players/catch become workers and the workers become assist players/catch.
The exercise requires a lot of observation from the trainer. Who is in which round?
Distance: 20 meters with a pawn after 10 meters.
- Jog back and forth 10 times at a steady pace.
- Up to half 10 meters walking on your heels, then jogging out and back.
- Up to half 10 meters on your toes, then out jogging and back jogging.
- 2 times back and forth side to side in the middle changing sides.
- 2 times to half (10 meters) knee lift, then sprint out and jog back.
- Jog back and forth 5 times at a slightly faster pace.
Exercise in pairs
- For each two players put 5 coloured pawns in a square of about 6x6 meters, distance of your choice, and a pawn in the middle.
- Player 1 starts at the center pawn. Player 2 names a color after which player 1 sprints as fast as possible to the pawn and back to the center pawn.
1 minute at a time and then change. - Count how many times you hit the center pawn. Winner is the one who does so the most.
- Trainer calls out minutes.