Korfball drills for technique strength / condition
- One 3 per pole.
- The exercises must be done at 100%.
- Each exercise lasts 2.5 minutes.
- The intermediate exercises take a specific time.
- The goal is to generate the most goals as a group.
Exercise 1:
Shots front of the basket from 6 meters where the shooter gets a repeat shot, then switch through
Shots front of the basket from 6 meters where the shooter gets a repeat shot, then switch through
Intermediate assignment 1:
20 burpees and 20 out-ups
Exercise 2:
Walk-through balls from 10 meters on the back of the post.
Intermediate assignment 2:
group 1 against 2 and group 3 against 4. 3 against 3 where no takeover is allowed, if scored then you may continue. The goals scored count double.
Exercise 3:
2 players under the basket, 1 in front of the basket.
The ball is thrown from the front of the post to the player pulling away. then shot. The ball is played from the post to the player who shot. Then a player pulls away from the basket, gets the ball and shoots.
Intermediate assignment 3: Jumping jacks 2.5 minutes
Exercise 4:
Shots at the back of the basket from at least 6 meters where the shooter gets a repeat shot.
Intermediate assignment 4:
group 1 against 3 and group 2 against 4. 3 against 3 where no takeover is allowed, if scored then you may continue. The goals scored count double.
Exercise 5:
Make penalty throws. Each player makes 4 penalty throws in a row, then continue the game.
Intermediate exercise 5: Wall sit and plank
Exercise 6:
2 players in the attack box, 1 person rebound/handover.
1st ball is always from the handover to one of the outside players. A rebound follows. Immediately the 1st player runs deep. Cross ball which is immediately played in for the through ball. The rebounder joins the remaining attacking player.
20 burpees and 20 out-ups
Exercise 2:
Walk-through balls from 10 meters on the back of the post.
Intermediate assignment 2:
group 1 against 2 and group 3 against 4. 3 against 3 where no takeover is allowed, if scored then you may continue. The goals scored count double.
Exercise 3:
2 players under the basket, 1 in front of the basket.
The ball is thrown from the front of the post to the player pulling away. then shot. The ball is played from the post to the player who shot. Then a player pulls away from the basket, gets the ball and shoots.
Intermediate assignment 3: Jumping jacks 2.5 minutes
Exercise 4:
Shots at the back of the basket from at least 6 meters where the shooter gets a repeat shot.
Intermediate assignment 4:
group 1 against 3 and group 2 against 4. 3 against 3 where no takeover is allowed, if scored then you may continue. The goals scored count double.
Exercise 5:
Make penalty throws. Each player makes 4 penalty throws in a row, then continue the game.
Intermediate exercise 5: Wall sit and plank
Exercise 6:
2 players in the attack box, 1 person rebound/handover.
1st ball is always from the handover to one of the outside players. A rebound follows. Immediately the 1st player runs deep. Cross ball which is immediately played in for the through ball. The rebounder joins the remaining attacking player.
Pairs at a basket,
2 pawns at 4 meters in front of the basket with 3/4 meters between them.
- Player 1 starts to the left of the basket and jumps back and forth OVER the pawn.
- Runs to the other pawn and does the same thing there.
Next:
- Make dodge ball in front of the shot
- Or make a through ball
- Or cut around the basket for small chance
After each shot, the person performs the exercise at the pawns again.
Variation:
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
Jumping over the pawns can also be replaced with x number of squats, lunges, burpees etc.
- Take 5 walk-through balls.
- Go zigzagging through the first 4 hats.
- Then turn left and run forward with two feet between each hat each time.
- At the end turn around and then run all the way across with two feet.
- At the end back to the middle.
- Finally, zigzag through the last 4 hats and take a through ball in full sprint.
Variation:
- Do this same exercise again but then move toward the basket sideways forward and backward through the hats, the transverse side is again short strides.
- Again take and/or score 5 through balls.
- One pole per 2 players.
- Per pole a player in support and a worker standing 7 meters in front of the pole.
- The player in front of the post gets a -force- exercise, immediately after that he takes a run-through.
- If he scores, then calmly walk back to the center.
- If he misses it is a sprint to the center.
- X number of exercises and change.
- 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
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.
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
- Start with 1 leg in the ladder, other leg in the ladder and then next to it the legs alternately out. Rhythm in-in_out-out.
- A defender walks backwards in the opposite direction. After the ladder, take a through ball.
- Jump forward over the hurdle with both legs and then sideways over the other hurdles, make a sideways move to the right, get the ball and score.
- Go through the speed ladder with a ski move, at the end get the ball and shoot directly.
- 2 hat forward, 1 hat back, make a run-through move, get the ball and play the declarer, who steps out.
- 5 sprint back and forth between the two hats 2x, make a penalty throw.
We work with 3 or 4 teams and each exercise lasts 4 minutes.
- Declarant at the pole with ball.
- Place the hurdles in front of the pole such that the nearest hurdle is 3 meters from the pole
- Jump over the first hurdle and sideways over hurdles 2 and 3, then make a swerve to the side
- Get the ball and score 10x right and 10x left
Work with 2- or 3-person teams:
- The second player starts when the first is at the second speed ladder.
- With 3-pairs, there is always a rest until the third is at the 2nd speed ladder.
- 2 speed ladders are 10 meters apart.
Exercise:
- You go left sideways through the speed ladder, knees up.
- Then you sprint to the other speed ladder.
- There you go right sideways through it, knees up.
- Slowly backward back to the starting point.
- Everyone does this 5x.
The other players take swerve balls until it's their turn.
- Two players have two pawns between them in two different colors.
- Number the pawns 1 and 2 or to a color, for example, red and white.
- Players put the pawns between each other and plank.
- When the coach calls out a color or number, as quickly as possible hand on it.
- The player who is first wins, best of 5.
- Winners move one way, losers the other.