Korfballexercises for technique 1,5 meter / corona / covid-19

• Shot game in 2-team form. Playing against the other baskets.
  
  
• One of the two will shoot. If 2x is scored you call out to the coach.
• If you are the fastest, you have won and on all baskets the pairs are changed.
• The one who finishes first has earned a point.
  
  
• The other of the pair catches the ball.
• If the ball bounces on the ground then a goal goes off.
  
  
• Variation possible through through balls and off movement.
• Pay attention to the passing. Where does someone want the ball when you pass?
• Out of motion: keep moving after your shot to receive the ball. You keep running until you receive the ball again.

• Make 2 out of 5 distance shots from 6 meters.
• Then you get one chance from 4 meters.
• You must score the one from 4 meters to earn a point.
• Your opponent can undo this point by also scoring the chance from 4 yards.
  
  
• Score 3 of the 5 short chances from 4 meters
• Then score 2 penalty shots, at 2, to earn a point.
• Your opponent can undo this by also scoring both penalty shots.
  
  
• Score 2 of the 5 shots behind the basket from 5 meters.
• Then score 3 through balls, from 3 chances , to earn a point.
• Your opponent can undo this point by also scoring 3 walk-through balls.
  
  
• Scoring 1 of 5 distance shots from 8 meters.
• Then score 3 out of 4 chances under the basket.
• Your opponent can undo this by scoring 3 out of 3 chances under the basket.

• Stick in neck, feet shoulder-width apart;
  rotate arms while continuing to look forward. Repeat until the oblique abdominal muscles sour.
  30 x
  
  
• Stick in neck, feet shoulder-width apart;
  now squat. Knees at 90 degrees.
  15x
  
  
• Hold the stick in front of your abdomen with your hands as far apart as possible.
  Now you bring the stick over your head to your back and back again.
  10xExtra
  
  Variation:
  
  
  • Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with 1 hand high and 1 hand low. 10x. 
  • Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with the other hand high and over the other shoulder. 10x. 
  • Put the stick vertically on your hand and balance with it.
    On each hand 15 seconds.
  • Lunge with stick in the neck. Large step forward and bend through the other knee. Drop off on front leg and return to starting position. Each leg 10x

• Forward through odd row of sticks and back by the even row of sticks,
  so you keep looking one way. 10x each
• Make sideways movements between the sticks from left to right and right to left, then walk backwards to the end of the box. Each 10x
• Stepping sideways between the sticks from left to right and right to left, then sprinting to the end of the box.
  With both legs between the sticks as in speed ladder. Each 10x
• Leap over the stick between the pawns left/right.
  At each stick 2x to the right and 2x to the left. 3 times each
• In pairs run over all the sticks and sprint to the end of the field.
  1 foot between the stick. Each 10x.

1. Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
2. Hopscotch through the ladder on the left leg 10x
3. Hop through the ladder on the right leg  10x
4. 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder.  10x
5. Sideways hop on and off the ladder

• One player stands in the box, the other(s) look on.
• Put two lines on each side of the rectangle.
• The players in the box move their feet on the spot. (dribbling)
• The players are constantly given commands that they must respond to.
• Each time you mention a color of a hat, they must touch that hat with their hand.
• The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
• Everyone does this 10 times.

• Training door condition with 4 teams
• You stay with your team on your own side.
• Leaders change sides so that everyone stays in motion.
• The intention is that the exercise is done with high intensity.
• Start in front of the pawns. After pion 5 in sprint to the first basket.
• Rebound sprints to the second basket.
• Rebounder second basket joins again with the pawns.
• Count the scores per team
• Count out loud with your team, to keep the competition element in it.
• Round 1:
  • Score 20 balls. (pawn exercises = slalom)
• Round 2:
  • 10 shots 3-4m scoring. (Pawn exercise = 2 pawns forward, 1 pawn backwards)
• Round 3:
  • Score 20 short chances behind the post. The sprinter is indicated and he plays back to the rebounder who stepped out from under the post (pawn exercise = hopping over the pawns).
• Round 4:
  • Scoring 10 shots 4-5m. (Pawn exercise = skating over the pawns, holding landing).
• Round 5:
  • Score 10 evasive balls. (pawn exercise jumping up at pawns 1, 3 and 5 and squat at 2 3n 4)

1. The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
   1. The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
   2. When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
2. Now 1 lady stands under the pole.
   1. The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
   2. After the last pylon she plays the pole lady and takes a walkthrough ball.
   3. The person who passes on the ball starts in front of the pylon.
   4. The third lady is on her way.
   5. Score with 3 15x
3. Straight ahead hopping over the sticks and take the ball.
   1. 15x scoring
4. You stand crosswise on the pylons with stick between them.
   1. You step over the stick with your right, then with your left and then over the next stick.
   2. Finally you pass the ball.
   3. 15x scoring
5. Hopping over each pole twice and then take the ball.
   1. 15x scoring
6. Every player has a ball.
   1. Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc.
   2. Each leg 10x, then from inside to outside.
7. Bounce the ball between your legs from front to back and from right to left, then from back to front.
   1. Each 10x
8. Roll the ball around your hips and keep wrapping it up.
   1. 20x to the left and 20x to the right
9. The ball lies on 2 hands that you hold on your back.
   1. Play the ball over your head by bouncing it up with both hands.
   2. Catch the ball in front of your body.
   3. 10x.
10. Exercise 9 but now in reverse.
    1. Catch with the hands on the back.

• Run through the rope ladder and/or zigzag through the pawns.
• After the ladder/pawns the ball is passed to you and you score a through ball.
• Make ten goals at each pole with your pair.
• It is a warming-up, so do this at a slow pace.
• Post 1:
  • One foot in the ladder step at a time.
• Post 2:
  • Two feet in the ladder step at a time.
• Post 3:
  • Hopping from hole to hole.
• Pole 4:
  • Zigzagging around the cones.
• Pole 5:
  • 2 pawns forward, 1 backward, 2 forward etc.

• You work in pairs in this circuit.
• Score 5 penalties per person with a tennis ball.
• Place a hoop at 10 meters.
• Roll the ball from the starting point into the hoop.
• The ball must stay in the hoop.
• You can continue when you both have scored.
• Throw the ball from the starting point into the hoop which is still at 10 meters.
• You score when the ball falls into the hoop.
• The ball must not touch the ground in front of the hoop.
• Place the hoop 3 metres from the basket, jump out of the hoop and get the ball in the jump.
• Score both 2x. (If this is too difficult, you can have the player with the ball jump out of the hoop and then shoot in the jump).
• Score from sitting position at 4 metres.

• Side plank:
  • Support on stretched arm or elbow, other arm points up.
  • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
  • 5x on left arm, 5x on right arm
• Superwoman:
  • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
  • Hold this for 3 seconds and then switch legs and arms.
  • Try not to sink sideways or turn your pelvis.
  • 5x left and 5x right
• The worm:
  • You stand and bring your hands in front of your feet on the ground.
  • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
  • Then you return to the starting position in two steps, each step holding for 3 seconds.
  • Do this 5 times.

• Two numbers:
  • Who scores the most laps?
• Number 1 is going to shoot, number 2 is going to catch.
• The number 1 starts in front of the basket and will shoot 1 time on each side of the basket. (front, right, back, left)
• If the number 1 shoots 50% of these 4 chances, he/she may start a new round.
• The number 1 counts how many rounds he/she makes.
• When not 2 of the 4 chances are hit, then there must be changed.
• After 5 to 10 minutes, the player who has made the most rounds is the winner!
• Too difficult:
  • Score once per round.
• Variation:
  • Start the first round at 2 meter, then at 4, 6, 8 and 10 meter.

• Left foot in the ladder, right foot next to it (touch all squares)
• Left hopscotch (beside the ladder/in the ladder/slanting forward beside the ladder and then to the side)
• Skiers (right beside the ladder, then left in the ladder and diagonally forwards beside the ladder, then right in the ladder and diagonally forwards beside the ladder then left again)
• Cross pass (sideways through the ladder and put the left leg over the right one, then the right leg to the back and then left again.)
• Hopping (with slightly spread legs left outside, right in the ladder to right outside and left in the ladder, then 1 to the front and then left again, at the end of the ladder you take a pass ball)

• Cross your shoulders and arms on the ground, raise your legs to a 90-degree angle and lift your buttocks as high as possible.
• Extend left and right leg alternately. 3 x 10 seconds.
• Plank (on arms and toes) body in a straight line. Hold for 30 seconds.
• Tighten abdominal and gluteal muscles 3x
• Deep squat 10x.
• Feet are forward in a spread position just outside the hips.
• Slowly come into a deep squat.
• Side plank left.
• Lie on your left side.
• Arm at shoulder height across the body.
• (Place your bottom leg at a 90-degree angle.
• Raise your outstretched leg 3 times. Total time 20 seconds.
• Bicycle crunch. lie on your back, pull your legs up to 90 degrees, put your hands under your head (lift slightly) tighten your stomach muscles and cycle with your legs for 20 seconds.

• Make two rows at 10 metres opposite each other and about 3 metres apart.
• The players face each other one by one.
• Face each other with both hands and do not drop the ball.
• Make a series as high as possible in 1 minute.
• Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
• Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
• Run into each other, jump and catch and throw the ball in the air with two hands.

• Make two rows at 10 metres opposite each other and about 3 metres apart.
• The players face each other one by one.
• Face each other with both hands and do not drop the ball.
• Make a series as high as possible in 1 minute.
• Play with the outer hand on the outer hand of your opponent, with one hand throw and catch (right), make a series as high as possible without dropping the ball.
• Play with the outside hand on the outside hand of your opponent, with one hand throw and catch (left), make a series as high as possible without dropping the ball.
• Run into each other, jump and catch and throw the ball with two hands in the jump.

• In teams of 2 at the basket, 3rd player does secondary exercises.
• Player 1 (attacker-rebounder) with ball under the basket, player 2 about 5 meters in front of the basket.
• The shooter's assignment is to score 6 times from a shot.
• After each shot, the shooter moves again, so everything must be done on the move.
• The positions remain until someone actually has 6.
• Then you rotate through (declarer --> rehearsal --> shooter --> declarer).
• Always keep in mind that the distance rules must be maintained, especially when rebounding a shot that falls in front.

• Player 1 (attacker) starts with the ball under the basket.
• Player 2 moves freely in front of the basket and gets the ball.
• Player 1 also starts to move freely by starting from the basket zone.
• Player 2 (in possession of the ball) takes off with the necessary threat of a shot.
• Player 1 plays and cuts in for a through ball from the space.
• Which basket scores 7x first?
• Then turn around.
• Make sure you keep the right order and move on to the next exercise.

• Player 1 is declarer/rebounder.
• Player 2 is shooter in motion.
• The goal is for the shooter to always get the shot, and for the rebounder to also get the rebound.
• You get 90 seconds to shoot a long series of goals, without the rebounder dropping the ball.
• If the ball falls on the ground, the shooter starts again from 0 (exception is when the goal is scored, then the ball may bounce max 1).
• Move on to the next exercise in the correct order.
• Objective:
  • Rebound duel as realistic as possible without physical contact, but by positioning and anticipating rebounds well.

• You will do this task in pairs.
• Use a basket for each pair.

• Put 4 hats around the basket in a square about 1.5 meters from the basket. (the basket is in the middle)
• Stand in between the 2 hats in front of the basket.
• Shoot to score.
• The person under the basket names a colour and you tap on that colour.
• Go back between the 2 hats in front of the basket.
• If you have scored, you don't have to run to a colour.
• Do this until someone has scored 5.

Training on tight passing.

• 2 players start at about 2 metres from each other You can increase/decrease the distance over time or depending on the variation you do.
• Passes must be hard!
• Make sure that you don't throw hard just for the sake of throwing hard, but that you throw hard to get the ball to the team-mate quickly and tightly.
• Keep reminding them of this constantly.
• Passes should also be tight.
• No "piss bows". These passes are slow and easy to intercept.
• When catching with one hand, make sure you move with the hand and if necessary step with the corresponding leg

Variation 1

• Player 1 passes with his right hand to player 2's left hand.
• Player 2 takes over and passes right back to player 1.
• After one minute both players change their throwing and catching hand.
• Repeat this at larger and larger distances.

Variant 2

• Player 1 passes right to player 2's left hand.
• Player 2 passes back with his left hand to the right hand of player 1.
• After one minute both players change their throwing and catching hand.
• Repeat this at larger and larger distances.

Variant 3 - with movement left-right

• Player 1 has the ball.
• Player 2 moves to the left or right.
• Player 1 passes to outside hand of player 2.
• Player 2 passes back with his outside hand.
• After one minute, the players change positions. (Player 1 moves left/right. Player 2 passes to).
• Repeat at increasing distances.

Variant 4 - deep line

• Player 1 has the ball.
• Player 2 moves towards player 1 from the side.
• Player 2 puts his foot across and runs a deep line away from player 1.
• Player 1 passes with a small arc (but still tight!) to player 2.
• After one minute the players change function (player 1 starts running, player 2 passes to him).

• Players run/dribble around a set square. (poles/pawns, sufficient distance from each other).
• Players are given a list of commands in advance, with a corresponding number.
• The trainer calls out a number randomly, players carry out the assignment.
• You can adjust the number of missions and the missions themselves.
• Example of assignments.
  • Tapping the ground.
  • Jump in the air.
  • Sprint to the next pole.
  • 1 burpee.
  • Backwards as if you are defending until the next pole/pawn.

• 1 pole with a pawn or ball on each side at 2 meters.
• When using pawns, the ball is at the first pawn and the player takes it to the next pawn and puts it back there.
• When using balls, the player puts the ball back at the original spot before going to the next pawn.
• Player starts at 5 meter before the basket, on start signal player sprints to the first pawn/ball.
• Player jumps back and forth as high as possible over the pawn/ball, catches the ball and scores from 2m.
• If the goal is missed the player jumps back and forth over the ball again and scores.
• If the goal is hit go to the next ball/pawn and repeat until the player has had all sides of the post.
• Can make it a competition in various ways, increase the distance from 2m to 3 or 4m, instead of jumping left-right to front-back.
• Original exercise is from Korfbalfit.

• Ladder exercise with run through ball
  • 1 foot in the ladder, 1 foot next to it, as fast as possible through the ladder and score 15 times
  • Sideways through the ladder with two feet in each compartment, 15 x scoring, easy pace
  • Start left of the ladder on left leg. Hop on right leg into the ladder and then next to it. Then with left leg into the ladder and next to it, then with right leg again and finish with a through ball. Do this quietly (strengthen ankle joint)
• Ladder exercise without ball
  • With two feet in each rung, so small steps as fast as possible(5x per person)
  • Skating over the ladder from the left side outside the ladder to the right side outside the ladder.
  • 10 short sprints along the ladder with the ball. (as fast as possible)

• 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).

• One player for one minute
• Place four hats around the basket at about 3/4 of a meter, one in front, one on the left, one on the right and one behind the basket.
• The shooter starts in front of the basket.
• The receiver stands with the ball under the basket.
• The active player receives the ball and shoots, then walks directly to the next pawn next to the basket. Walk left for 1 minute and shoot on the move at each pawn.
• After one minute, switch from catch to active player.
• Do the same but walk to the right.

Doubles:

1. Number 1 in front of the basket (6 meters),
2. Number 2 with ball under the basket. 1 pawn left or right of the basket at about 4 to 6 metres.
3. Number 2 throws the ball to number 1.
4. Number 1 puts the ball on the ground and runs to the pawn and around it towards the basket.
5. In the meantime, number 1 runs to the ball on the ground and passes it to number 2 for a deep pass.
6. This is repeated until 8 balls have been made.

• The pace is important:
  • The runners may not stand still, but you may not run too slowly.
  • The timing of the passing must be correct.

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

Pairs:

1. Number 1 with the ball starts in front of the basket.
2. Number 2 stands left or right in front of the basket.
3. Number 1 throws to number 2 and then pulls away to the side where number 2 is not standing.
   • So number 2 is on the left side of the basket, number 1 walks to the right side of the basket.
4. Number 2 throws the ball to number 1, after which number 1 shoots.
5. Number 1 must catch his own ball.
6. During the shot of number 1, number 2 sprints to the pawn, which is on a random spot on the field.
   • Place on the pitch depends on the child's level.
7. If number 1 hits the ball, he/she gets one point, if number 1 catches the ball before number 2 reaches the cone, number 1 also gets one point.
   • so possibility of getting 2 points
8. Change function.

• The first to get 6 points wins (variation possible).
• Is the sprinting too easy: add an extra pawn, which increases the sprint distance and for example makes a fast turn.