Korfball drills
- 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
Line up Y shape
- 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.
Variations:
- Most goals in a 10-minute time frame.
- Whoever gets to 10 goals first.
- Make it harder by taking a point off every ball on the ground.
- Possibly with a 3rd person there to rotate through and keep a slightly slower pace.
- Most goals in a 10-minute time frame.
- Whoever gets to 10 goals first.
- Make it harder by taking a point off every ball on the ground.
- Possibly with a 3rd person there to rotate through and keep a slightly slower pace.
- 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.
- Medicine ball throw
- Stand up straight and hold the medicine ball behind your head
- Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
- Your teammate catches the ball and brings it behind the head and throws it back
- throw 20 times each
- Stretching tendons
- Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
- Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
- Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
- 5x
- Standing Crunch
- Stand upright with left leg in front of the right leg.
- Shift your weight to the front leg and lift your right knee up to the hips
- Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
- Come as high as possible, hold for a moment and then return to the starting position
- Each leg 10x
- Chair pose
- Stand up straight
- Arms above your head and bend your knees forward at a 45-degree angle
- Keep feet flat against the ground
- Hold for 30 seconds.
- Lateral low lunch
- Stand up straight with hips extended and hands straight forward
- Take a step to the left and squat on the right leg
- Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
- Tense the abdominal muscles and push back to the starting position on your right leg
- Each leg 10x
- Lift Heel
- Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
- Keep knees extended and lift heels as high as possible
- Try to hold the highest point for 3 seconds and then come back down slowly
- 10x
4 pylons each 4 meters apart.
General condition warm up
All exercises 2x
General condition warm up
All exercises 2x
- Gait
- Heels/Buttocks
- Lift the knee
- Swing arms
- Close stride
- Cross pass
Extended condition warm up
Every exercise 2x
- Run with change of direction.
- Cross pass to the front.
- 2 in front 1 behind.
- Ins & outs.
Accelerate
Dynamic exercises
Dynamic exercises
- 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.
Core exercises
- 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.
Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.
- Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
- Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
- Sprinting to the top of the flower, keeping your face one way.
- Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
- 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop
- 2 teams each put themselves next to each other in pumping position:
- The first takes a jar with the left hand and puts it between the 2 arms.
- Then move it with the right hand next to the other side of the body.
- The 2nd player repeats this until all pots on the other side of the row are on top of each other.
- Per player in the row a pot is provided, use a trainer to put a pot ready when the first player has made the displacement of the previous one.
- 3x planks normal (player stands in pump position but not on his hands but on his elbows)
- 3x planks left (player lies down sideways and stretches his whole body on his elbows and ankles)
- 3x planks on the right (same as previous)
- 3x leg lifts (lie on back, lift legs stretched for a certain time, can be made easier by putting hands under the buttocks...legs as low as possible above the ground)
- 3x superman (on hands and knees, at the start of the time they simultaneously extend their left arm and right leg, then right arm left leg etc...)