Korfball drills
- Each pair must try to crack the code. This is a four-digit code where the sequence matters.
- Each exercise is a number; they can use this number in the code.
- When they have done 4 exercises, they pass this as the code, in the order in which they did the exercises.
- The trainer then indicates how many the players got right and how many are in, but not in the right place.
Exercises:
- 8 walk-through balls
- 5 rounds of running ladders pp
- 2 laps around the whole field
- 5 fallback balls right
- 5 safety balls left
- touch post small chance, 8 score
- 20 penalty throws
- 6 distance shots 6 m in front of the basket
- 6 distance shots 5 m behind the basket
- Players spread out in a box
- All players, except the ticker, have a ball
- The ticker tries to tap everyone.
- If a player is tagged, he or she goes to the posts to score.
- If successful, the player returns to the box.
- If a player drops the ball, they are also out.
Variations through different ways of holding the ball.
Distributed all over the field, players start and make the round as shown
- Everyone at a basket with ball
- Other players start running and taking through balls
- After a certain score, the next
- Per 2- or 3-team
- 1 person under the basket
- Others at the pawns
- Always a pattern that the player has to run at the pawns
- End with a through-ball, drop ball or start-off
Shooting game where they get to take a card when they have scored.
- Each playing card shows a "color": clubs, spades, hearts or diamonds.
- Each color represents a fitness exercise:
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- Once they have picked a card, they must first perform the corresponding exercise.
- They do this the number of times the card indicates.
- For example, Hearts 4 = push up 4 times.
- Then they may continue shooting again.
- The group with the most cards has won.
Shooting game where they get to take a card when they have scored.
- Each playing card shows a "color": clubs, spades, hearts or diamonds.
- Each color represents a fitness exercise:
- Hearts: Push-ups
- Spades: Squat
- Clubs: Burpee
- Diamonds: Lunges
- Once they have picked a card, they must first perform the corresponding exercise.
- They do this the number of times the card indicates.
- For example, Hearts 4 = push up 4 times.
- Then they may continue shooting again.
- The group with the most cards has won.
- On both sides of the basket are pawns.
- The shooter stands in front of the basket with the ball.
- The other players stand under the basket to duel for the rebound.
- After each shot, one player catches the ball.
- This player must first tap a pawn and then may catch again.
- The shooter shoots as soon as he has the ball.
- Pairs at the basket
- Pawns placed in a square with a distance of 5 meters from the basket
- Number 1 runs a pattern where shots are made at each pawn
- Number 2 runs the same pattern and tries to score more than number 1
- In case of a tie take turns shooting from pawn to preference until someone scores and the other misses
- All line up with your back to the middle.
- In defensive stance to the opposite side.
- Back and forth 2x.
- Then another time and alternate with other leg in front.
Variation:
- In pairs.
- One player is the runner and the other is the defender.
- Slow pace where runner runs forward and defender runs backward in defensive stance.
- Pick up pace.
- With feints.
Start in pylon work 10 minutes
- Knee lifts
- Heels buttocks
- Back to back
- Cross pass
- Defensive
- Line tap on signal
- Backward dash forward sprint
- Forward tip forward sprint
Strength exercises legs without basket
Supplies: tires and tennis balls
Supplies: tires and tennis balls
Set 1 x 3
- jump jacks 20x
- jumping squats 10x
- Side to side skate jump 20x
Set 2 x 3
- Nordic Hamstrings x 6 + change-side pairs
- Sholder push 20x + change-side twosomes
- Jumping Lunches 20x
Set 3 x 3
- Single leg push pairs 30 seconds
- Tennis ball 20x + switch sides - challenge each other
- Plank 1 minute
- The blue player has the ball and places it on the red player who runs to a hat
- The red player catches the ball with one hand and plays it back with the outer hand to the adjacent hat
- He/she now catches the ball with the other hand and plays it back to blue. He/she does this at all six hats
- Then he/she taps the blue player and goes for a through ball indicated from behind
- After 5x change of position
- The 2-team that scores the first ... scores goals, wins.
Putting the hats further apart requires more running and throwing.
With a time limit, the intensity can be increased.
With a time limit, the intensity can be increased.
