Korfball drills for technique warming-up

• Posts in a square
• One forward per pole
• Other players take through balls from the middle.
• Instead of completing the walkthrough, the player who came up to the post pulls away for a short distance.
• The player who came up to the goal runs through, takes off one more time, gets the ball and shoots.
• Change after every shot.

• Divide the group in two.
• Place the poles so that from the middle it is about 5 meters to each pole.
• One part of the group starts under a pole in the catch.
• The rest of the group starts in the middle, backs close to each other.
• Goal is to score on each pole.
• If you score on a pole you tap someone else and switch places.
• Until the player has scored on all posts.

• All players are spread over the playing area.
• One player starts as the "hunter" and one player as the "prey".
• The "hunter" tries to catch the "prey".
• The "prey" can escape by running away or lying down next to another player.
• This player now becomes the "hunter" and the old "hunter" becomes the "prey".

• Warming up by music with 6 baskets.
• Running around lines around the field or dancing under the basket.
• Music stops... immediately take the ball and score.
• Last ones off and may defend

2 vs 2 tournament (8 players) or 3 vs 3 (12 players) | 9 minutes

Each round lasts 3 minutes. Win = 3 points | Draw = 1 point | Lose = 0 points. Per goal 2 points.
> After each game 5 by 5 shooting from 3 metres. Each hit = 1 point.

Round 1: Team A vs Team D | Team B vs Team
CR Round 2: Team D vs Team B | Team A vs Team
CR Round 3: Team C vs Team D | Team B vs Team A

2 vs 2 tournament (10 players) or 3 vs 3 (15 players) | 15 minutes

Round 1: Team E vs Team B | Team C vs Team D (Team A next door
)Round 2: Team A vs Team E | Team B vs Team C (Team D next door)
Round 3: Team A vs Team D | Team E vs Team C (Team B next door)
Round 4: Team D vs Team B | Team C vs Team A (Team E next door)
Round 5: Team D vs Team E | Team B vs Team A (Team C next door)

2 vs 2 tournament (12 players) or 3 vs 3 tournament (18 players) | 15 minutes

Round 1: Team A vs Team F | Team B vs Team E | Team C vs Team
DRonde 2: Team E vs Team A | Team F vs Team D | Team B vs Team
CRonde 3: Team A vs Team D | Team E vs Team C | Team F vs Team
BRonde 4: Team C vs Team A | Team D vs Team B | Team E


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Round 5: Team A vs Team B | Team C vs Team F | Team D vs Team E

Team with the most points = overall winner

• Walk through the rope ladder
• 2 feet in ladder (back straight, knees lifted high + arm support)
• 2 feet in the ladder, 2 feet beside and then forward again 2 feet in the ladder with squat when feet are outside the ladder
• The ali shuffle 1 foot in the ladder 1 foot outside the ladder and turn hip, then change other foot in and outside the ladder (with jump)
• Sideways hop, in and out the ladder.
• Sprint along the ladder with short steps and arm support

• Shoot with a pair at the basket between 3 and 5 metres.
• Change function after 5 shots
• Score 15 times
• Idem but now the ball is deliberately placed about 0.5 meter next to the body.
• Run/jump into the ball
• Scoring 10x

• 5 times through the rope ladder, starting calmly and increasing your speed slightly each time, so that the 5th time is at full speed
  • Walk through with two feet in the ladder
  • 2 feet inside the ladder/ two feet outside the ladder with knee in angle of 90 degrees
  • Left 2 times hopping from left to side, to the middle, then 2 times right hopping to the right side and right back in
  • Sideways 2 feet in and two out
  • 2 forward, 1 backward, 2 forward etc.
• Pass ball after zigzag movement through hats
  • 15x scoring
• Distance shot from 5 meter
  • 5x scoring per person

• Jump where you stand:
  • Stand with your feet shoulder-width apart.
  • Focus on a point on the floor and hop up and down where you are standing.
• Side Jump:
  • Stand up straight, keeping your hands in front of you, and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
• High Stepping:
  • Raise the leg with the knee at a 90-degree angle.
  • Alternate quickly with the other leg.
• Standing bike crunches:
  • Stand with your feet shoulder-width apart.
  • Bring your knee to your opposite elbow.
  • Return to starting position and repeat with the other side (abdomen/legs).
• Sumo squat:
  • Stand with feet 6-12 inches apart.
  • Extend arms in front of you.
  • Lower your body until your thighs are parallel to the floor.
  • Return to starting position and repeat (legs / buttocks)
• Jumping rope without a rope:
  • Hold your arms at your side as if you were holding the end of a jump rope in each hand.
  • Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
• Jumpingrope without a rope:
  • Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
  • Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
• Arm Swings clockwise:
  • Stand on the floor with your arms extended straight out to the sides at shoulder height.
  • Move your arms rapidly in a clockwise motion in large circles (arms)
• Arm Swings counterclockwise:
  • Stand on the ground with arms extended straight out to the side at shoulder height.
  • Move your arms quickly in large counterclockwise circles (arms)
• Toy soldiers:
  • Start with feet shoulder-width apart. Keep your legs and arms extended.
  • Kick your left leg up until your right hand touches your toes.
  • Repeat with the other side (stomach/legs/arm/shoulder).

Moving with ball

• Hold the ball in front of you and walk / heels - buttocks / lift the knee
• Hold the ball above your head and slide / cross pass
• Holding the ball in front of you, take a big step forward and sink your knees to an angle of about 90°. (Lunges)

• Place a flag in the middle of a circle.
• Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
• See also:
• Distribute the players around the circle between the cones;
  • Start by 'jogging'between the cones (snake movement);
  • Arms take turns (warming up)
  • At the signal of the trainer ( whistle) short sprint to the flag in the middle and back again;
  • 2x whistle sprint to the outside
• Next exercise :
  • Zig-Zag (left to right) between the cones,
  • Run sideways outside, and make rainbows (knee up) with the left foot over every cone
  • Run sideways (inside) and make rainbows (knee up) over each cone (with right foot);
  • Short dribble with the feet forwards and backwards between the cones, but keep on turning.

Circulation warm-up

• This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
• By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.

Stretching