Korfball drills

• Make a circle at the level of your head on the wall (with sidewalk chalk)
• Make the circle about the same size as a basket.
• Now stand 3 or 4 meters away from the circle.
• Now throw the ball with your left against the wall and catch it with your right hand.
• Do this for one minute.
• The ball must not bounce on the ground.
• If it is too easy, stand further away or try to throw the ball faster. If the exercise is too difficult, try to catch the ball with two hands, but still throw with one hand
  • Or stand a little closer to the wall. (Outdoors exercise)

• In pairs, carry the ball across the field by throwing it into the run of the other player.
• Variation with 1 defender, with 2 defenders.

• Who cracks the 4-digit code?
• As soon as they have completed a task, they may enter a number on their code sheet.
• After 4 digits it is indicated how many numbers are in the right place and how many numbers are correct.

(3:1) There is play. There are always 4 of the 5 positions filled. So everybody has to keep moving. There are no 3 persons next to each other etc.

• The taker gets played late.
• The defender is right behind him.
• Take it easy. If the defender's back. Looking for the arm...

• 4 balls in a row, a pylon 10 metres in front of the basket, pairs with 1 ball per basket. 1 player in front of the basket with the ball near the pylon.
• (Change every goal).

• 4 poles in a square.
• 2 against 2 on 2 poles (which are directly opposite each other).

• In pairs at a post
• The shooter starts with the ball
• The shooter plays the ball into the support
• The shooter makes a hook to the left or right and gets the ball back
• The shooter shoots at goal
• The intercepted ball is played directly back to the shooter
• The shooter plays the ball back to the support
• The shooter makes a through ball
• After scoring twice, switch positions
• Everyone does this exercise 5 times

• In front throw ball over.
• The one behind the post chooses a side.
• Gets the ball -> throws it back to the one who comes connected.
• The one who did not throw the ball comes for support.
• Ball is played in.
• Action and shot.

• Player A starts with the ball 2.5 meters diagonally in front of the post.
• Player B also stands 2.5 meters diagonally in front of the post.
• Player A throws the ball to player B and player B throws it back.
• Thus they bring the ball up to about 8 meters in front of the post.
• From there player B starts for a through ball from the space indicated by player A.
• Player A also runs in after it to catch the ball before it bounces on the ground.

• Per person, everyone must score 10 through balls, this goes in groups of 3 or 4.
• In case of a miss, the whole group goes to the other side of the field on pace run and back.
• The one who missed takes the chance again.
• Until 10 are scored per player.

1. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x