Korfballexercises for technique 1,5 meter / corona / covid-19
- 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.
- 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.
- 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)
- Now 1 lady stands under the pole.
- The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
- After the last pylon she plays the pole lady and takes a walkthrough ball.
- The person who passes on the ball starts in front of the pylon.
- The third lady is on her way.
- Score with 3 15x
- Straight ahead hopping over the sticks and take the ball.
- 15x scoring
- You stand crosswise on the pylons with stick between them.
- You step over the stick with your right, then with your left and then over the next stick.
- Finally you pass the ball.
- 15x scoring
- Hopping over each pole twice and then take the ball.
- 15x scoring
- Every player has a ball.
- 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.
- Each leg 10x, then from inside to outside.
- Bounce the ball between your legs from front to back and from right to left, then from back to front.
- Each 10x
- Roll the ball around your hips and keep wrapping it up.
- 20x to the left and 20x to the right
- The ball lies on 2 hands that you hold on your back.
- Play the ball over your head by bouncing it up with both hands.
- Catch the ball in front of your body.
- 10x.
- Exercise 9 but now in reverse.
- Catch with the hands on the back.
- Training 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)
- You shoot at 6 metres in front of the basket.
- The other one catches it.
- The ball is played out again and the catcher runs away from the basket.
- He gets the ball back and shoots at about 6 meters.
- The person who catches the ball, plays off, runs away and gets the ball back and shoots.
- Which pair will be first to score 10 times?
- Players stand in line in front of the basket.
- Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
- Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
- Player 1 finishes it. (and start again at step 1)
- Shot game in 2 form playing against the other baskets.
- One of the two will shoot, when 2 times they score.
- Call to your coach: Are you the fastest, then you have won and there is exchanged,
- But not yet in possession of a point.
- You earn a point if your partner is also the fastest to score twice.
- So you earn a point if you win twice in a row.
- Variation is possible by means of penalty throws, walkthroughs, number of goals, etc.
- 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.
- Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
- Next time you hop on your right leg and after the ladder you dodge to the left and score.
- Score together 15 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.
- You shoot at 6 metres in front of the basket.
- The other one catches it.
- The ball is played out again and the catcher runs away from the basket.
- He gets the ball back and shoots at about 6 meters.
- The person who catches the ball, plays off, runs away and gets the ball back and shoots.
- Which pair will be first to score 10 times?
- Per pole with 2 or 3 participants you start with 20 balls which are indicated from the space.
- When 20 have been scored you and your pole continue with the next exercise.
- 10 distance shots from the spot.
- Scored?
- Move on to 10 dodge balls.
- Each team has to score these goals.