Korfball drills for strength / condition

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Speed Ladder:

  • Sideways with knees high through the ladder. Always place both legs in the ladder. Remember to keep a straight back and keep looking forward.
  • Hopping with 2 feet at a time. Start with 2 feet in the ladder and hop with both legs next to the ladder at the same box. Then forward back into the ladder and out with both legs.
  • 2 steps forward, 1 step back.
  • Stand to the left of the ladder and hop right in and then right out of the ladder. Then with the left in and out of the ladder.
  • Sideways put 1 leg in the ladder and 1 leg behind it. Then switch legs, rotating with the hips.
Hoops:

Place the hoops so they are about one meter apart, so you can skate
  • Skate 5x through the hoops, holding each jump for 3 seconds.
  • Hopping 5x through the hoops, alternating between hopping a hoop on the left and hopping a hoop on the right.
  • Plank: 2 x 25 seconds
  • Pumping posture: tap alternately left and right shoulder but keep your body stable: 2 x 25 secs put your feet wide enough
  • Push up sideways: 2 x 25 sec
  • Sitting on hands and knees: one leg and one arm above, make short upward movements from above position: 2 x 25 secs
  • Push up sideways: 2 x 25 sec, but now bring your upper arm under your body each time: 2 x 25 seconds
  • Sit-ups: 2 x 15x last 3 counts of holding
  • Reverse plank, supporting on elbows and heels: 2 x 25 seconds
  • Superman 2 x 25 seconds
  • Combination:12 seconds each, turn at once plank sideways / left plank sideways / right plank



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Exercise in pairs

  • For each two players put 5 coloured pawns in a square of about 6x6 meters, distance of your choice, and a pawn in the middle.
  • Player 1 starts at the center pawn. Player 2 names a color after which player 1 sprints as fast as possible to the pawn and back to the center pawn.
    1 minute at a time and then change.
  • Count how many times you hit the center pawn. Winner is the one who does so the most.
  • Trainer calls out minutes.
  • 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.
Exercises with broom stick
  1. Stick in neck, feet shoulder width apart. Rotate your arms (body), while you keep looking forward. Repeat until the abdominal muscles go numb. 30x
  2. Stick in neck, feet shoulder-width apart. Now make squat (90 degrees in the knee) 15x
  3. Hold the broom stick in front of your belly with your hands as far apart as possible. Now you bring the stick over your head to your back and back again  10 times
    1. same with 1 hand high and 1 hand low 10x
    2. same with other hand high and over other shoulder 10x
  4. Broomstick vertically on your hand and balance on each hand 15 seconds
  5. Lunge with stick in the neck. (Big step forward and bend through the other knee.) Lunge on the front leg and return to starting position.  Each leg 10 times

Sticks on cones
  1. Jump over the stick between the cones (left/right)
  2. Run with pairs over all sticks and sprint to the end of the field
  3. Move sideways between the sticks from left to right and right to left, then sprint to the end of the field.
  4. Same, but backwards
  5. Forward through the odd row of sticks and backward through the even row of sticks.
Speed ladder (the next one only starts when the first 4 squares are gone)
  1. Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
  2. Hopscotch through the ladder on the left leg 10x
  3. Hop through the ladder on the right leg  10x
  4. 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder.  10x
  5. Sideways hop on and off the ladder

Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
  • One player stands in the box, the other(s) look on.
  • Put two lines on each side of the rectangle.
  • The players in the box move their feet on the spot. (dribbling)
  • The players are constantly given commands that they must respond to.
  • Each time you mention a color of a hat, they must touch that hat with their hand.
  • The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
  • Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat


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  1. The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
    1. The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
    2. When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
  2. Now 1 lady stands under the pole.
    1. The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
    2. After the last pylon she plays the pole lady and takes a walkthrough ball.
    3. The person who passes on the ball starts in front of the pylon.
    4. The third lady is on her way.
    5. Score with 3 15x
  3. Straight ahead hopping over the sticks and take the ball.
    1. 15x scoring
  4. You stand crosswise on the pylons with stick between them.
    1. You step over the stick with your right, then with your left and then over the next stick.
    2. Finally you pass the ball.
    3. 15x scoring
  5. Hopping over each pole twice and then take the ball.
    1. 15x scoring
  6. Every player has a ball.
    1. Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc. 
    2. Each leg 10x, then from inside to outside.
  7. Bounce the ball between your legs from front to back and from right to left, then from back to front. 
    1. Each 10x
  8. Roll the ball around your hips and keep wrapping it up.
    1. 20x to the left and 20x to the right
  9. The ball lies on 2 hands that you hold on your back.
    1. Play the ball over your head by bouncing it up with both hands.
    2. Catch the ball in front of your body. 
    3. 10x.
  10. Exercise 9 but now in reverse.
    1. Catch with the hands on the back.
drawing
  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

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4 pylons each 4 meters apart.

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
  • 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
drawing

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