Korfball drills for strength / condition

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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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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


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.
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
Power squat

  • Stand up straight and hold a ball in front of the body.
  • Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
  • Bend the elbows and bring the ball to the right ear.
  • Keeping the back neutral, bend from the hips and knees.
  • Lower the torso to the left and bring the ball to the left ankle.
  • Tighten the left leg and stretch the knee and torso and return to the starting position.
  • Do 15 times on each leg.

Standing Crunch

  • Stand upright with left leg in front of right leg. Hands up.
  • Shift weight onto left foot and pull right knee up to hip height.
  • At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
  • Make your hands into fists.
  • Stop at the highest point, hold for 2 seconds and return to the starting position.
  • Do this 10 times with each leg.

Chair position

  • Stand up straight
  • Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
  • Keep feet flat on the floor and press heels against the ground.
  • Hold for 30 seconds.

Low Lateral Lunge

  • Stand up straight with hips extended and arms straight out.
  • Step to the left and squat down on the right leg.
  • Bend at the hip and keep the back neutral.
  • Extend the left leg while keeping the feet flat on the ground.
  • Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
  • Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
  • Do this 10 times on each side

Eight turns with the ball

  • Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
  • Bring the ball forward and bring it between the legs to the other hand.
  • Grab the ball behind the leg and swing it forward and through the other leg.
  • Pass the ball 20 times this way and then 20 times the other way.

Standing flat twist

  • Stand upright with a ball in your hands, holding it at chest height with your hands bent.
  • Keep your feet still and turn your torso from the waist to the left.
  • Then turn to the right.
  • Keep the ball at the right height and do this 30 times.

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Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)

Burpees

  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)

Push-ups

  • 3 x 8 pylo-clap push-ups
  • You stand on a large field.
  • You make 2 teams, 1 team stands left behind the line and the other team right behind the line.
  • 1 big ball, lies in the middle of the field.
  • Each player has a ball.
  • They try to hit the ball from behind the line and roll it over the line of the opponent.
  • After throwing you pick up your own ball and stand behind your own line again, and you start aiming at the big ball again, until the ball has crossed someone's line.

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  • Side plank:
    • Support on stretched arm or elbow, other arm points up.
    • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
    • 5x on left arm, 5x on right arm
  • Superwoman:
    • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
    • Hold this for 3 seconds and then switch legs and arms.
    • Try not to sink sideways or turn your pelvis.
    • 5x left and 5x right
  • The worm:
    • You stand and bring your hands in front of your feet on the ground.
    • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
    • Then you return to the starting position in two steps, each step holding for 3 seconds.
    • Do this 5 times.

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