Korfball drills

• 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

• Gait
• Heels/Buttocks
• Lift the knee
• Swing arms
• Close stride
• Cross pass

• Run with change of direction.
• Cross pass to the front.
• 2 in front 1 behind.
• Ins & outs.

• Legs stretched, hands to the ground and up.
• Legs stretched diagonally and then come up.
• Throw your feet up.
• All 4 elbows touching the ground and turn to air.
• Squat to lateral squat.
• Quick pass to open up.
• Quick pass to the inside.

• Plank
• Plank + hip swing
• Mountain climbers
• Russian twist

• 4 posts in a square.
• 4 attackers.
• 1 attacker.
• 3 defenders.
• The attacker must find the free post.
• The defenders must therefore make it as difficult as possible and communicate.
• Variants:
  • Only through balls.
  • Only shots.
  • x number of goals etc.

• 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.