Korfball drills for all skills

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  • Shooter stand in front of the post, with a defender
  • Shooter stand in front of the post, with a defender
  • The ball is thrown in from under the post, after which the ball is handled from the outer to the inner hand for a through-ball.
  • The pilon is now placed 6 metres in front of the post, a passer with ball stands under the post.
  • A runner and defender stand at the pilon.
  • The runner goes back and forth around the pilon and starts counting how many times he or she can double the ball with the passer, without it being intercepted by the defender (everything must be done with one hand).
  • After four doubles, the through-ball is made, the defender only gives pressure and allows the through-ball if the defender passes over the right leg.
  • 4 posts in a square, pairs of two of the same sex at a post.
  • The posts are 16 meters apart lengthwise.
  • The pairs stand in front of each other at a post.
  • There is 1 runner and 1 passer per pair. The runners runs in the direction of the post on the other side, when the runners reach the middle, they turn around each other, in order to score in their own post: (changing function after an exercise)
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  • A player stand with the ball well behind post
  • Attacker with defender in front of the post
  • Attacker must always run towards the line of pilons after a shot
  • Then wait until the passer throws the ball so he can run backwards and shoot
  • Switch after a goal
    • Pressure: 
      • Defender runs slowly with the attacker
      • Defender 75%
      • Defender full pressure


shot-after-a-long-pass-under-pressure

  • Shooter with a defender in front of the post. 
  • Passer with defender behind the post. 
  • Passer throws long ball at shooter and takes rebound.
  • Shooter may pass an x on defender rebounder
  • When defender jumps in, rebounder steps out for a breakthrough.

1 post 4 squares around it with pilons

  • Each square has 1 attacker and 2 or more defenders. 
  • Passing and scoring after a diagonal pass. 
  • Interception means substitution 
  • 4 versus 4 
  • Men come into a supportive position to let the men score.
    • Option 1: Positions under the post are filled by 1 lady and 1 man.
    • Option 2: Positions under the post would be filled by 2 ladies.
    • Option 3: Play in 3:1 ratio
  • Ladies would play side by side, one for the breakthrough and the other for the shot.
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  • Work in groups of 3
  • Players throw the ball at each other
  • Player A throws to player B. 
  • And player A runs deep
  • Player A shoots the ball into the post
    • Make sure you run straight to the post. 
    • Don't stop running too early and the pass should be good.
  • You can extend the exercise further by passing the ball back to player B who takes a through-ball instead of taking a shot 

BRIDGE

Starting position


  • Lie on your back.
  • Bend your knees 90 degrees and put both feet flat on the ground.
  • Your arms lie along your body with your palms down.


Action


  • Tighten your buttocks and belly.
  • Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.



Difficulty


  • To add increase the difficulty of this exercise, stretch your right and left legs alternately, keeping your hips in position.
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  • Throw ball to partner in prone position
  • Partner rolls ball back over the ground

back-muscles

back-muscles

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