Korfball drills
- Player 1 starts at 6 meters from the basket.
- Player 2 stands between player 1 and the basket at 2 metres from player 1.
- Player 1 starts running for a through ball.
- Player 2 has to prevent the through ball.
- So player 2 must bend his knees to be able to move immediately.
- Also, the player must move immediately when player 1 starts to run.
- If this is not done, you are too late and you will never catch up with player 1.
- The goal is to prevent the walkthrough ball.
- Play 2:2, which pair scores 5 goals first. (We do this 2 times against another pair).
- 4:4, where in a small space 10x must be played over, without the ball being intercepted or dropped.
- If this exercise is too easy, you can play the ball within 4 seconds.
- The most important thing in this exercise is that the players run free, complete in time and keep an overview.
- This is an exercise in which you can increase the understanding of running free
- Especially if you speed up the game. (which team will score first 3 times)
- Place 5 hats around the basket.
- At 5 different distances from the basket. (max 6 meters, minimal 2 meters)
- Work with pairs.
- From each hat you may shoot twice.
- You always shoot a whole round.
- Which pair is first to score twice from all hats?
- You make a round, until you have scored from all spots.
- You shoot one round and catch the next round.
- 3 or 4 players.
- On 8 meters opposite each other.
- Player 1 of the pair throws the ball to the other side and runs after it.
- Throw over and run after it.
- Player gets the ball back.
- Player swings out of the way and gets the ball back underhand. (all with 1 hand).
- Player makes half circle jump and plays ball back; player runs to the other side.
- Player gets ball from number 2 from behind and plays ball to the other side.
- 3 or 4 teams.
- Attacker, attacker, defender.
- Attacker practices different types of shots but now with pressure from a defender.
- Change after 10 goal attempts. (Each player keeps track of his shot percentage).
- Attacker (A) shoots from 6 meter on the move.
- Defender (V) gives light pressure.
- A makes virtual shot move and takes through ball.
- V also obstructs pass ball but has to give chance.
- A has choice between shot and through ball.
- V cooperates by making a clear choice.
- If 3 but fumbles after shot or walkthrough ball another chance under the post.
- Make 2 or 3 teams.
- Each team gets 10 pawns.
- The players shoot from their own chosen distances and put a pawn on each spot where they have scored.
- When one team has finished, the teams change baskets. (Even if the other baskets have not yet placed all 10 pawns).
- Now the players shoot the pawns away from the other team by scoring from that distance.
- Winner who shoots away the pawns first.
- Everyone in a circle or whatever.
- Pass the ball around by throwing with two hands.
- Pay special attention to the technique of throwing the ball.
- When this has been done a few times you can switch styles, so for example with one hand.
- Or perhaps above the head.
- Alternate in this.
- Each player a hoop and a pawn.
- Player puts the pawn about 5 metres from the hoop.
- Player turns the hoop and sprints to the pawn.
- Player must be back before the hoop is finished.
- If successful, move the pawn one metre away.
- Who can achieve the greatest distance?
- Each pair has a ball, a basket and 3 hoops.
- The pair stands about 10 metres in front of the basket.
- On a signal, player 1 throws the three hoops and the ball towards the basket.
- When the ball is thrown, player 2 sprints to the ball and shoots from each hoop until he has scored.
- Then player 2 takes the hoops and the ball and runs back to the start.
- Player 2 throws and player 1 shoots.
- Who finishes first.
- After that of course a chance for revenge.
- A pair must make a continuous run of 10 penalty throws.
- Missing is back to 0.
- In the time this pair needs the other pairs will do shooting exercises e.g.
- Distance shot. (counts for 2)
- Pass.
- Chance.
- Then change.
- Who scores the most?
Three warm-up exercises for flexible muscles.
These exercises are for back, back and hamstring and back legs, ankles and arms.
- Dangling pose. (back)
- Both feet hip-width apart with feet forward.
- Hands go up sideways.
- Tilt your pelvis forward and bring your hands to the ground.
- Try to feel the breath in your back and hold for 1 minute.
- Then come up at a slow pace, vertebra by vertebra.
- Down dog. (hamstring and back)
- Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
- Plank on your hands.
- Backside up and back, leaving hands where they are.
- Hold for 20 seconds and then back in reverse.
- Triangle pose. (back, legs, ankles and arms)
- Stand arms and legs wide apart. (Legs at wrist width)
- Turn right foot 90 degrees to the right and point left foot forward.
- Ankles stay in 1 line.
- Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
- Hips stay forward.
- Stand still and come up.
- Exercise 1 and 2 we do 3x, exercise 3 left and right.
- 6 pawns or hats in front of the basket, swing between them and make a overhead pass 20x.
- 6 pawns or hats in front of the basket, swing between them and make an underhand ball 20x.
- 3 teams per pole, 1 under the pole, 1 at 6 meter in front of the pole and 1 at 5 meter next to the pole.
- The ball is played in front of the post.
- The passer runs to the free side and gets the ball back.
- The returner runs to the catch.
- The lady next to the post passes to the place of the catcher, gets the ball and scores.
- 20x scoring.
- Same exercise with a new triangle.
- The ball is played out in front of the post.
- The passer runs to the free side and gets the ball back.
- The back player runs to the catch.
- The lady next to the post comes on the place of the catcher, gets the ball and plays it to the lady running away from the post.
- She shoots and the first lady out of the way catches it.
- Scoring 20x.
- With 2 teams take short chance.
- Planting the ball from the basket, stepping away, getting back and scoring.
- 20x scoring.