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Korfball drills for

In short: various running and jumping exercises in circuit form,

mainly aimed at improving 'the condition'.

Organisation: depending on the chosen circuit. Below an example

(see the figure) of a circuit with six pairs. In this case you need

6 pillars, two benches and a skipping rope.

You work with pairs.

As soon as the first one of each pair has finished, the second one does the exercise.

As soon as the first of each pair has finished his part, the second will perform the exercise.

When this one is also finished, they both move on to the next exercise.
The trainer always gives the time that you have to work, in this case
30 seconds. To make it more competitive,
each person can count the number of repetitions. Who in each pair runs
and jumps the fastest?



Description of the different parts:
1. Run for the cones: the players run around the cones. At the end they quickly walk back and start all over again.

2. Bench jump: the players jump back and forth over the bench, using their two legs to take off. After six jumps, they reach the end of the bench and then they walk back to the beginning of the bench to start all over again.

3. Walking around the bench and back.

4. Jumping rope, even the boys yes! (For encouragement, tell them that jumping rope is a favorite fitness exercise for boxers!)

5. Line walk: sprint to the first line, tap it, then walk backwards to the starting line, then forward again to the second line and finally backwards again to the starting line. After that start all over again.

6. Jumping: always jump over the 'free man' and back.

In short: running exercise with sprinting and turning in which the players have to go to the bottom.

Organisation: Five lines are laid out with a distance of about 5 metres between them. In the hall will be told which lines on the floor are involved.

Everyone positions themselves behind the starting line. Everyone starts at the same time. You sprint to the first line at 5 metres. Stop, turn and sprint back to the starting line.

Then to the third line (at 15 metres) and back again and then once more to the last line. If necessary touch the ground at every line.

You have to go 'to the bottom' (you will succeed). This exercise can be repeated several times, but then there must be a clear rest in between. In this rest period one can take e.g. one free ball from each section. Then line up behind the line again and sprint etc. until everyone in the section has taken one free ball.

Variations:
The same exercise but now with three teams in relay. Which group finishes first?

Picking up cubes. Like a., but now cubes are placed at the place of the lines, which the children have to collect one by one. Who finishes first?

The 'course' is the same, but now the children alternate between walking forward and backward, or they walk with cross passes, with running jumps,


In short: exercise to determine 'the condition'. Organisation: Set out a course of a known length, for example 400 metres with a pylon every 50 metres.

In a period of 12 minutes the players have to try to cover the greatest possible
distance on foot. The distance covered is a measure
for 'the condition', better said: the endurance
for running. Kenneth Cooper used
the following table (for players over 30 years of age
shorter distances):




The Cooper test is very controversial. On the one hand because many korfball players
hate it (fear of getting tired?), on the other hand because the
test is not a good indicator of korfball fitness.
The power of jumping, the ability to recover after a long attack, the purity of
the

shot from a long distance at the end of a game
are all things that are of great importance in a game and
are not measured by the test.






However,
as an indication of someone's basic fitness at the beginning of the season,
the Coopertest can be used. However, the numbers
from the table above
should

be
used with some flexibility
. Personally I think 2700 meters for ladies
is quite a long way, but 2800 meters for men is not very far at all
.




distances condition
very bad
less than 1500 less than 1600
Bad
1500 - 1800 1600 - 2000
Fair
1800 - 2200 2000 - 2400
good
2200 - 2700 2400 - 2800
very good
more than 2700 more than 2800

Inbrief: practising various running and jumping forms in a circle formation. Organisation: All the players hold each other by the hands and form a large circle. Then they let go of each other and take a number of steps backwards. The players are numbered in order: 1, 2, 1, 2, etc.

The number 1 runs in a fast pace around the number 2, going around the circle, so the first is passed on the left, the second on the right, the first on the left again, etc. After three laps, the number 2 follows. After three rounds the numbers 2 follow.

Same as in a., but now limping on the right leg. After one round change and go round on the left leg. Then the numbers 2 follow. Repeat one more time.

Jumping: the numbers 2 stand up, the numbers 1 jumps over them. After 2 rounds change.

Same as c., but the billy goats stand a bit higher. The pace needs to slow down a bit now, the important thing is to make a high jump with a powerful push off.

Exercise a. again, but now walk the other way.

The numbers 2 stand in a lying position, the numbers 1 jump over them with a long and high jump (a kind of running jump); the push-off takes place with one leg. After three rounds change. Then the same exercise again, but now take off with the other leg.

The numbers 2 lie down on their stomachs (or possibly squat). The number 1 jumps over them, while they take off with 2 legs. Between the numbers 2 they also jump (hopping). After two rounds change.

Inshort: practise various forms of walking, stopping, turning and jumping while running.

Organisation:lay out a 'course'onthe field (with pawns or baskets in a large circle). In the hall we just walk around. A whistle is very handy, especially on the field.

Walk around in a quiet pace, spreading the group out over the entire course. The space thus created must be maintained as much as possible during the entire exercise. At the sign of the trainer turn quickly and walk in the other direction.

The same, but now turn the other way. The first steps after the turn are done with a small sprint (short steps).

Walk backwards. At the sign of the trainer turn around again and walk backwards in the other direction. Alternately turn both ways.

Walk around with cross passes. Also the other way around.

Run around. At sign of the coach quickly sit (or lie down), stand up again, make a short sprint and continue running.

Tempo slightly higher than run. When the whistle is blown once, then a sprint is made. If the whistle is blown twice in quick succession, run backwards a few metres. Be careful, collisions can happen!

Run around. When the whistle blows, try to touch the person in front of you. After a maximum of 20 metres, continue sprinting at the same pace.

The players walk closer to each other, the distance between them is about 1,5 meter. At the sign of the trainer the last one in the row sprints to the front, zigzagging around the others. The trainer whistles every 2 or 3 seconds. Can you catch up with the person in front of you?

At the sign of the trainer the players make a high jump. Left and right turn in turn.

As i., but now the arms must also be raised when jumping up, like when catching a ball under the basket. Make sure you keep jumping high!

The players go round on their right leg, limping. After about half a minute, limping on the left leg.

Like k., but now the jumps must be made as big as possible. Try to get around in as little jumps as possible!

The players may alternate between limping on the left and on the right leg a few times. The players are numbered, alternately 1 and 2. The numbers 1 stand up. The numbers 2 jump over the numbers 1 until they are back on their own place. Then the other way around.

At the sign of the trainer, the players bend their knees and jump up high (push off with two legs, swinging their arms up as support).

Organisation: The players all line up on one side of the pitch.

Before starting these exercises, first perform a good warming-up (see above) with stretching exercises. The sequence was demonstrated by Margriet Poiesz (who is both an athletics and korfball coach) during one of the in-service training sessions of the North district of the NKTV

Steigerungen: running to the other side, whereby the pace is gradually increased to near-sprint speed

Skipping: a form of knee lifting at a very high tempo. The torso is in running position and is certainly not hanging back. The feet are reaching for the ground. This exercise focuses on the front swing phase.

Heels / buttocks or heel strike in high tempo (exercise for the back swing phase). The knees hang down, the trunk is in the walking position

Walk to the other side with long jumps (exercise for the back swing phase). Pay attention to a powerful, long push off. In this exercise, the feet also touch the ground, as it were.

You make a square, in it stands an attacker, the attacker must keep moving in the square while a defender walks by. One person always plays the ball. The defender looks at the ball and tries to catch it. Every time the attacker catches the ball, someone else runs into the box. When the defender catches the ball, he throws it back and you try again.

catch-and-throw-12 teams. Per pair 1 ball and 1 pawn. Player A stays on his spot. Player B starts with the pawn, which is about 10 meters away. Player B runs to player A. Player A throws (with 1 hand) the ball to player B. Player B keeps running until he has caught the ball and then stops. B throws the ball back and runs to the pawn to start the exercise again. after 10x change.

Mission

There are all pawns 3x3. Each group stands behind a pawn 10 metres away. Each group gets its own colour caps. Then the first group runs to the caps that are further away and tries to get 3 in a row as fast as possible. At the sign of the trainer the next person can put down a cap.

Mission
We divide the team in two equal groups and the two groups stand each behind a pylon.
The two groups stand behind a pylon and at a distance of 10 metres they make a shot from the pylon which is 2 metres away from the pylon. When the children have scored, they may continue to the pylon behind the post at a distance of 5 metres.
Finally they run 3 circles around the pylon and run back to their line.
Then the next one in line may start.


Variation:
Instead of a shot, they make a through ball.
Instead of making a shot from 2 metres, they make a shot from 4 metres.


Make 5 rows of hats, each row has its own colour.

Let the players jog between the hats. After about 10 seconds call out a colour and the players have to sprint to the hats with the correct colour. The last player to reach the hat gets a penalty point. 5 penalty points means the player has to do 5 push-ups and then starts again at 0 penalty points.

party with the whole group