korfball

• On forearms and toes
• Back straight, abdominal muscles engaged
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Slow pace, focus on control

• Lie on your back, knees bent
• Hips up, engage abdomen and glutes
• Hold, return slowly

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally with ball or bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Set up the situation twice. The first obstacle is a speed ladder. Move sideways through the ladder by standing with two feet in the ladder and one foot outside the ladder.
• Next, you will encounter three hurdles that increase from low to high. Jump over these hurdles.
• On the way, take a small bag from the bucket. Which team can get all the bags to the other side first and then sprint as a team to the other side first? The final sprint can only begin once the last bag is in place!

• Each player receives a number.
• Swiss ball placed in the centre.
• Players form a circle around the Swiss ball.

• Players move around the ball, either sideways or forwards-backwards.
• When a number is called, the player responds, takes the ball, and throws it towards the players who have moved away.
• Add-on: The player who is hit takes the Swiss ball and tries to hit another player.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

Objective

• Be the first to make 20 running-in shots.

Execution

• The players are divided into groups of 3 or 4 people.
• Start at the three hurdles and jump over them, beginning from the left.
• Go back and forth over the hurdles.
• Run in a slalom around the cones.
• Tap the markers.
• Follow with a running-in shot at speed.
• Try to take the running-in shot calmly despite the fatigue.
• Who maintains ball control and wins the game?

• Two players stand in the attack zone, one with the ball.
• The attacker with the ball passes it forward and retrieves it again.
• Then the attacker turns in for the shot.
• The rebound player runs in from the back.

• Each person runs in 5 times from the left.
• Each person runs in 5 times from the right.

• Perform the repetitions consecutively to get a good feeling for turning in and shooting.
• The rebound player must time well.
• Run at the right moment, namely when the shot is taken, to be in the correct position for the rebound.

• Place all players around the centre circle.
• One player stands in the middle as the tagger.
• The other players may decide themselves when to run to the opposite side.
• Try to run to the other side without being tagged.

• Begin by designating one player as the tagger.
• The remaining players have a few seconds to run away.
• When the tagger touches someone, they form a chain by holding each other's hands.
• The chain grows with each new player who is tagged.
• When there are four taggers, the chain splits into pairs who continue tagging.
• The game continues until all players are tagged.

• Place a container with balls at the back line.
• The players start with a ball in hand and run to the two cones closest to the basket.
• They stop between the cones and attempt to throw the ball into the bucket from there.
• If successful, they run back to the ball container, grab a new ball, and run to the two cones in the middle to throw the ball into the bucket again.
• If unsuccessful, they run back to the ball container, grab a new ball, and try again at that level.
• The first person to complete all three levels wins.

• Make a lap around the field.
• Jog along the long sides.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Stand upright with feet hip-width apart.
• Start with arms extended above the head.
• Let the arms fall alongside the body as you bend the knees.
• Swing the arms backward and jump while moving the arms forward and upward.
• Keep the back straight, hips back, feet flat on the ground.

• Basic position: stand upright with feet slightly apart.
• Step the right leg straight forward and bend the knee 90 degrees.
• Left knee close to the ground.
• Rise up and step the right leg to the right side, foot slightly turned forward.
• Bend the left knee.
• Return to the basic position and step the right leg backward.
• Bend the left knee.
• Repeat for the left leg.

• Make a lap around the field.
• Jog along the long sides.
• Sprint along the short sides.

• Position the players in pairs, one behind the other, facing the wall.
• Each pair has one tennis ball.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
• Repeat at least 20 times.
• Make the exercise more challenging by catching the ball in a cone.