Korfball

On Yoursportplanner.com you can make trainings easy and fast. Furthermore, you can both add your own exercises or use existing ones. Below this are a few selected exercises.
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  • 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.
You are only allowed to run on the lines of, for example, a volleyball field. The ticker must try to tick off one of the runners.

Handicaps:

  • Turn right/left only.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.


Running training

  • 30 sec Jumping Jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 seconds bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 seconds Russian-twist (feet off the floor)


Burpees

  • Build up from 25


Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank


Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


Push-ups

  • 3 x 8 pylo-clap push-ups

Power squat

  • Stand up straight and hold a ball in front of the body.
  • Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
  • Bend the elbows and bring the ball to the right ear.
  • Keeping the back neutral, bend from the hips and knees.
  • Lower the torso to the left and bring the ball to the left ankle.
  • Tighten the left leg and stretch the knee and torso and return to the starting position.
  • Do 15 times on each leg.


Standing Crunch

  • Stand upright with left leg in front of right leg. Hands up.
  • Shift weight onto left foot and pull right knee up to hip height.
  • At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
  • Make your hands into fists.
  • Stop at the highest point, hold for 2 seconds and return to the starting position.
  • Do this 10 times with each leg.


Chair position

  • Stand up straight
  • Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
  • Keep feet flat on the floor and press heels against the ground.
  • Hold for 30 seconds.


Low Lateral Lunge

  • Stand up straight with hips extended and arms straight out.
  • Step to the left and squat down on the right leg.
  • Bend at the hip and keep the back neutral.
  • Extend the left leg while keeping the feet flat on the ground.
  • Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
  • Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
  • Do this 10 times on each side


Eight turns with the ball

  • Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
  • Bring the ball forward and bring it between the legs to the other hand.
  • Grab the ball behind the leg and swing it forward and through the other leg.
  • Pass the ball 20 times this way and then 20 times the other way.


Standing flat twist

  • Stand upright with a ball in your hands, holding it at chest height with your hands bent.
  • Keep your feet still and turn your torso from the waist to the left.
  • Then turn to the right.
  • Keep the ball at the right height and do this 30 times.
  • The hats around the basket have different colors.
  • The hats are placed at maximum 3 meters from the basket.
  • The player outside the box names a colour and plays the ball in the area of that colour.
  • The player at the basket is blocking an opponent, walks sideways/backwards to the mentioned colour, gets the ball and shoots.
  • It is important that the co-offensive player sees the defender's position and steers the blocker in the right direction.
  • Play 2 rounds, scoring from each colour, then with a defender who must be provoked.
  • Around the basket are 4 hats at about 3 meters.
  • At 5 metres there are 4 hats of another colour.
  • In the small square stands the rebounder and outside the big square stands the shooter.
  • The shooter shoots from outside the lines and must hit 5 times.
  • The winner is the one who scores the 5 goals in the least number of turns.
  • The winner then plays against another winner and the loser against another loser.
  • Each pair a basket and a ball.
  • One of the two teams has a ribbon on his head.
  • So you have a team with and a team without a ribbon.
  • One player is the shooter and the other the catcher.
  • Alternately a player with a ribbon and a player without a ribbon stand under the basket.
  • We all start shooting at the same time.
  • When a goal is scored, you change places.
  • The team that is first under the basket has won.
  • So if all players with/without a ribbon are under the basket, you've won.
  • 4 posts in a square.
  • 4 attackers.
  • 1 attacker.
  • 3 defenders.
  • The attacker must find the free post.
  • The defenders must therefore make it as difficult as possible and communicate.
  • Variants:
    • Only through balls.
    • Only shots.
    • x number of goals etc.
  • Players run one after the other in a "train" around the poles.
  • The last player tries to get in front.
  • If he succeeds, the next player goes.
  • Players continue until everyone has come from the back to the front.
  • First round at an easy pace.
  • Second round faster pace.
  • 2 poles opposite each other.
  • Each pole has its own 2/3 team.
  • The two players who are going for a walk-through walk towards the other pole.
  • In the middle they circle each other.
  • The players sprint back to their own goalposts and make a turnover.


Variations

  • Instead of a through ball, a dodge ball.
  • Instead of a through ball, a pull-away ball behind the post.
  • If necessary, post to post, whoever scores X number of goals first.
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