Korfball drills
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
- You work in pairs in this circuit.
- Score 5 penalties per person with a tennis ball.
- Place a hoop at 10 meters.
- Roll the ball from the starting point into the hoop.
- The ball must stay in the hoop.
- You can continue when you both have scored.
- Throw the ball from the starting point into the hoop which is still at 10 meters.
- You score when the ball falls into the hoop.
- The ball must not touch the ground in front of the hoop.
- Place the hoop 3 metres from the basket, jump out of the hoop and get the ball in the jump.
- Score both 2x. (If this is too difficult, you can have the player with the ball jump out of the hoop and then shoot in the jump).
- Score from sitting position at 4 metres.
- You will do this task in pairs.
- Use a basket for each pair.
- Put 4 hats around the basket in a square about 1.5 meters from the basket. (the basket is in the middle)
- Stand in between the 2 hats in front of the basket.
- Shoot to score.
- The person under the basket names a colour and you tap on that colour.
- Go back between the 2 hats in front of the basket.
- If you have scored, you don't have to run to a colour.
- Do this until someone has scored 5.
- Side plank:
- Support on stretched arm or elbow, other arm points up.
- Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
- 5x on left arm, 5x on right arm
- Superwoman:
- While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
- Hold this for 3 seconds and then switch legs and arms.
- Try not to sink sideways or turn your pelvis.
- 5x left and 5x right
- The worm:
- You stand and bring your hands in front of your feet on the ground.
- Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
- Then you return to the starting position in two steps, each step holding for 3 seconds.
- Do this 5 times.
- Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
- Next time you hop on your right leg and after the ladder you dodge to the left and score.
- Score together 15 times.
- Left foot in the ladder, right foot next to it (touch all squares)
- Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
- Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
- Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
- Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)
- Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
- Extend left and right leg alternately. 3 x 10 seconds.
- Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
- Tighten abdominal and gluteal muscles 3x
- Deep squat 10x.
- Feet are forward in a spread position just outside the hips.
- Slowly come into a deep squat.
- Side plank left.
- Lie on your left side.
- Arm at shoulder height across the body.
- (Place your bottom leg at a 90-degree angle.
- Raise your outstretched leg 3 times. Total time 20 seconds.
- Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.
- 1 pole with a pawn or ball on each side at 2 meters.
- When using pawns, the ball is at the first pawn and the player takes it to the next pawn and puts it back there.
- When using balls, the player puts the ball back at the original spot before going to the next pawn.
- Player starts at 5 meter before the basket, on start signal player sprints to the first pawn/ball.
- Player jumps back and forth as high as possible over the pawn/ball, catches the ball and scores from 2m.
- If the goal is missed the player jumps back and forth over the ball again and scores.
- If the goal is hit go to the next ball/pawn and repeat until the player has had all sides of the post.
- Can make it a competition in various ways, increase the distance from 2m to 3 or 4m, instead of jumping left-right to front-back.
- Original exercise is from Korfbalfit.
- Blue plays from under the post to the red player in front of the post.
- The red player puts the ball on the ground and sprints to the right.
- Blue sprints to the ball and picks it up.
- Red makes a breakthrough move, but doesn't follow through and deflects.
- Blue plays the ball, red shoots and white catches the ball.
- score together 15 times
- Players stand in line in front of the basket.
- Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
- Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
- Player 1 finishes it. (and start again at step 1)
- Each player gets his own pipsack.
- They are told an action by the trainer, which they perform.
- This can be touching your head, sitting down and standing up quickly, etcetera.
- As soon as Yes is called (or another action word), the piping bag can be taken.
- Score with pairs from 3 and 5 meter each 5x (depending on the group being trained, this may take a maximum of 7-10 times).