Korfballexercises for technique strength / condition
Last update: january 2026
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
- Go sideways through the ladder with straight back and knees raised.
- 2x starting right and 2x starting left.
- Go backwards through the ladder with 1 foot in each square.
- 2x start with right and 2x start with left.
- Stand in front of the ladder.
- Step into ladder with left foot and right foot behind left leg around outside of ladder and pull left in.
- Enter ladder with right and put left foot on the other side outside the ladder through the back of the right leg
- Start 2x with left and 2x with right.
- Go sideways through the ladder left foot in first square.
- Then right foot behind the ladder in between the box.
- Then with left foot in the ladder and with right foot in front of the ladder.
- And then with left foot again in the ladder and with right behind it.
- Notice the left foot. It is always in the box, right alternates from behind to in front of the ladder.
- Start 2x with left and 2x with right
- In the odd squares of the ladder is a hat.
- jump with two legs diagonally over the hat to the next square.
- Then with two legs in the square and on the other side next to it.
- Then again over the hat etc.
- Jump 2x diagonally to the left and 2x diagonally to the right.
Exercises with broom stick:
- Stick in neck, feet shoulder width apart.
- Rotate the arms while keeping yourself facing forward.
- Repeat until the oblique abdominal muscles sour.
- 30x.
- Stick in neck, feet shoulder-width apart.
- Now squat. 90 degrees in the knee
- 15x
- Hold broom stick in front of your belly with hands as far apart as possible.
- Now go over your head bringing the stick to your back and back again. 10x
- Same with 1 hand high and 1 hand low. 10x
- The same with the other hand high and over the other shoulder.10x
- Place broom stick vertically on your hand and balance with it on each hand.
- 15 seconds
- Lunge with stick at the neck.
- Big step forward and bend through the other knee.
- Dismount on the front leg and return to starting position.
- Each leg 10x
Exercises with Speed Ladder
- Heels buttocks with hands on your buttocks. Each foot enters each box. 10x
- Hopping through ladder on left leg. 10x
- Hopscotch through the ladder on right leg. 10x
- 1 leg in the ladder and 1 leg out of the ladder, hopping up and outer leg in the ladder and inner leg out of the ladder. 10x
- Side hopping in - and out in the ladder . 10x
Cobra stretch 10x
- Lie on your stomach on the floor with legs side by side and toes long.
- Place the palms near the top of the shoulders on the ground.
- Exhale and push the body up by arching the back.
- Keep the hips on the ground.
If this is too heavy, support with the elbows on the ground instead of the hands.
Standing side stretch 10x
- Stand with feet shoulder-width apart.
- Clasp the hands together above the head.
- Bend sideways so the ear begins to point toward the ground.
- To stay balanced, push the hips in the opposite direction.
- Slowly come into the position and hold the stretch for 5 counts.
- Continue breathing normally.
Kneeling abdominal stretch on thighs rocking 10x
- Sit on the knees with knees hip-width apart and toes on the floor.
- Place the hands under the buttocks on the thigh.
- Arch the back back so that the chest comes forward.
- Tighten the abdominal muscles.
Lift body in boat position 5x
- Lie on your back with legs extended and place the extended arms behind the head on the floor.
- Tilt your pelvis upward and your lumbar spine on the ground.
- Keep your back on the ground throughout the exercise.
- Lift your arms and chest about 5 cm off the ground -arms extended backwards.
- You now feel a tension in the abdominal muscles.
- Lift the legs about 20 cm off the ground.
- Hold this for 10 counts.
Balance
Description: pairs with ball and throwing up.
- Standing on one leg
- The trainer always gives the assignment
- Other ideas include lowering through the leg you are standing on knee bending and standing on your front foot instead of your whole foot.
Goal
To throw in the squad position in different ways.
Description: pairs facing each other with 1 ball. The one in squad position, the other not.
- Throwing over.
- The player who is standing normally also throws normally, the other one gets a special assignment. Such as: throw with left, with right, with 2 hands shooting, soccer way, swinging from side to side, with a bounce, and so on.
Not too long, for example throw and change 5 times and that a few times.
Variation: have the player who throws normally give the orders on how the other should throw.
Goal
Strength training / balance.
Description: players sit on the floor, in rows of 3, at a distance that they can just touch each other if they both extend the arm.
- On one side starts a ball; can be a small ball for convenience. On the other side are 3 caps. When sitting, only the buttocks should touch the ground, nothing else. So you have to hang back a little bit.
- The task is to pass four caps 1 by 1 to the other side. On this other side starts a ball, this ball has to pick up the caps one by one.
- So the exercise starts with the ball + one cap going from left to right. Then only the ball goes back to the left, to go again together with a cap to the right.
Simpler
The longer the exercise the heavier. So make the exercise shorter (fewer caps or a row of 2 instead of 3 children) to make it easier.
You can also have the children sit closer to each other.
You can also have the children sit closer to each other.
More challenging
By making the exercise longer it becomes heavier. This can be done by bringing more caps back and forth and by adding more children, but also by giving extra assignments. For example, get a cap behind your back or under your legs first.
Be careful not to make the task too long, however; it is then better to do a shorter task again after a half minute break.
Be careful not to make the task too long, however; it is then better to do a shorter task again after a half minute break.
5 hurdles about 5 meters from the wall and 50 cm apart.
- Stand in front of the hurdle facing the hurdles and with knees slightly bent, go sideways through the hurdles 2x counterclockwise and 2x clockwise
- Stand sideways in front of the hurdle, jump over the hurdle and accelerate to the wall. Accelerate on the jump leg. 2x counterclockwise and 2x clockwise
- Jump over the hurdle, pull your knees up as high as possible and when coming down jump immediately. Everything on the front feet. 2x
- Hop over the hurdle, stand still for a moment and jump to the next hurdle. 2x left and 2x right
- Find balance. Walk over a line and tap the ground behind the hurdle with the toes of the outer foot. 2x left and 2x right
- Go sideways through the ladder with two feet always in each step 2x left and 2x right
- Stand in front of the speed ladder and step left into the ladder and then right into the ladder, then left out and right out and then again in 3x
- Stand in front of the ladder and jump with 2 feet into the ladder turning at right angles, then left out and left in, then right out and right in etc. 3x
- Stand in front of the ladder and step left and then right next to the ladder, then on the same step left/right into the ladder, then out again 3x
- Stand in front of the ladder, step left next to the ladder, then right next to the ladder one space, then left again, etc. 3x
Exercise 1
- start facing the ladder.
- jump through all the squares with the left leg.
- at the end of the ladder be jeep full speed.
- 3x with the left foot and 3x with the right foot.
Exercise 2
- face the ladder and step into the ladder with left foot and join right.
- step with left foot next to the ladder, with right foot in the air.
- put right foot in next compartment and join left.
- step right out of compartment and keep left foot up.
- put left foot in next box and join right.
- 3x through the ladder.
Exercise 3
- jump with your right foot next to the ladder and then hop with that same right foot into the first square, a quarter turn to the left.
- jump with left foot, a quarter turn to the right next to the next square and then hop a quarter turn in the ladder.
- Continue like this until the end of the ladder 2x.
Exercise 4
- start with right side to the ladder and jump into the first square.
- jump with both legs sideways to the next compartment with a 180 degree turn.
- continue to the end of the ladder 2x.
Exercise 5
- start facing the ladder and put left foot to the left of the ladder and right foot to the right of the ladder.
- then put left foot in ladder and join right.
- then one compartment further left outside the ladder and right outside the ladder.
- then back into the ladder.
- 2x start with the left and 2x start with the right.
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
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
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.
Exercises with broom stick
- Stick in neck, feet shoulder width apart. Rotate your arms (body), while you keep looking forward. Repeat until the abdominal muscles go numb. 30x
- Stick in neck, feet shoulder-width apart. Now make squat (90 degrees in the knee) 15x
- 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
- same with 1 hand high and 1 hand low 10x
- same with other hand high and over other shoulder 10x
- Broomstick vertically on your hand and balance on each hand 15 seconds
- 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
- Jump over the stick between the cones (left/right)
- Run with pairs over all sticks and sprint to the end of the field
- Move sideways between the sticks from left to right and right to left, then sprint to the end of the field.
- Same, but backwards
- Forward through the odd row of sticks and backward through the even row of sticks.
- Medicine ball throw
- Stand up straight and hold the medicine ball behind your head
- Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
- Your teammate catches the ball and brings it behind the head and throws it back
- throw 20 times each
- Stretching tendons
- Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
- Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
- Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
- 5x
- Standing Crunch
- Stand upright with left leg in front of the right leg.
- Shift your weight to the front leg and lift your right knee up to the hips
- Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
- Come as high as possible, hold for a moment and then return to the starting position
- Each leg 10x
- Chair pose
- Stand up straight
- Arms above your head and bend your knees forward at a 45-degree angle
- Keep feet flat against the ground
- Hold for 30 seconds.
- Lateral low lunch
- Stand up straight with hips extended and hands straight forward
- Take a step to the left and squat on the right leg
- Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
- Tense the abdominal muscles and push back to the starting position on your right leg
- Each leg 10x
- Lift Heel
- Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
- Keep knees extended and lift heels as high as possible
- Try to hold the highest point for 3 seconds and then come back down slowly
- 10x
4 pylons each 4 meters apart.
General condition warm up
All exercises 2x
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
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
- all players sit on one half in a circle
- everyone has a ball
- Keep your legs stretched on the ground
- 1st exercise = everyone passes the ball to the left
- 2nd exercise = everyone passes the ball to the right
- 3rd exercise = do the same with a pair of "medizin" balls or 1 or 2 "medizin" balls in between
- now in planking position or in push-up position
- 1st exercise = everyone rolls the ball underneath them to the next player to the left
- 2nd exercise = everyone rolls the ball underneath them to the next player to the right
- 3rd exercise = now the ball can also be rolled to another player e.g. to the other side