Korfball drills for technique warming-up
- 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
- 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.
- Players stand in one long row facing the same direction.
- They jump low with tension on the calves. 2 lines left and 2 lines right are designated.
- Trainer calls out which line they should touch left or right.
- The entire group is lined up behind a line on the side of the field.
- On signal they walk over to the other side.
- Variation Starting Positions:
- Squat,
- knee,
- prone or supine,
- sit with the back to the walking direction.
- The exercise is in pairs.
- Attacker picks out a line from where he thinks he will score the most goals.
- He always takes his shots from this line.
- After a shot, he runs from the line to another line about 45 degrees away.
- After the rebounder takes the ball, the attacker may immediately return to his own chosen line.
- Ball caught = immediately back.
- Who will score the most goals in a minute and a half?
- Diamond shape with pawns.
- Make several runs and pass in the meantime.
- Push off very important
- Team of two with ball, sitting opposite each other on the mat
- Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
- Person A moves to sitting position and hands the ball to person B
- Person B goes to the supine position and taps the ground with the ball backwards
- and so on
- 30 sec jumping jacks
- 30 sec sit ups
- 30se squats
- 30 sec push up and turn arm up
- 30 sec high knee running in place
- 30 sec lunges
- 30 sec plank
- Player 1 throws to an oncoming player 2,
- This player throws the ball to the cone where he came from, to player 3 and joins the other cone.
- In case of threes, the pair starts without the ball.
- Make two teams.
- The goal is to get the ball to the other side of the line.
- You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
- Then you run to the front and stand in a holding position and wait for the ball to come.
- The team that gets to the other side first wins.
- The baskets are in the middle of the box/field lengthwise
- Player with ball under the post.
- Player 1 takes the through ball and passes to player 3. Who takes a through ball and goes to the spot of 1.
- 3 minutes of running from line to line and scoring through balls on the front underhand and on the back overhand. At 50% speed.
After each minute, the declarer switches without stopping the exercise. - 3 minutes at 75%.
- 1.5 minutes at 100% but slow down
- 3 minutes at 75%
- 3 minutes at 50%
- 3 minutes of running from line to line and scoring through balls on the front underhand and on the back overhand. At 50% speed.
- Divide the group into groups of 3.
- Give each group 5 jars in 5 different colors.
- 1 player goes to work -red, 1 player indicates -blue, 1 player coaches -white.
- Player red starts running action from pot to pot in slalom and takes a run-in.
- Player white coaches player red and indicates which jar player red should go back and start again, again in slalom.
- If player red scores from a color pot, player white takes the pot away.
- Exercise continues until every color pot is scored.
