Korfballexercises for technique condition / strength

Objective

• Be the first to make 20 running-in shots.

Execution

• The players are divided into groups of 3 or 4 people.
• Start at the three hurdles and jump over them, beginning from the left.
• Go back and forth over the hurdles.
• Run in a slalom around the cones.
• Tap the markers.
• Follow with a running-in shot at speed.
• Try to take the running-in shot calmly despite the fatigue.
• Who maintains ball control and wins the game?

• Place a container with balls at the back line.
• The players start with a ball in hand and run to the two cones closest to the basket.
• They stop between the cones and attempt to throw the ball into the bucket from there.
• If successful, they run back to the ball container, grab a new ball, and run to the two cones in the middle to throw the ball into the bucket again.
• If unsuccessful, they run back to the ball container, grab a new ball, and try again at that level.
• The first person to complete all three levels wins.

• The players run around the circle.
• Inside the circle, there are several balls, one fewer than the number of players.
• When the trainer shouts "YES", the players grab a ball as quickly as possible.
• The player who scores two goals first wins.
• The player without a ball continues running until someone finishes shooting.

• Work in groups of three or pairs at the korf.
• One person works for 2 minutes, two people for the rebound.
• Cones are placed in a square around the korf, at a distance of 4 metres.
• Player 1 starts at the first cone, runs inside for a running-in shot.
• Then proceed to the second cone for a shot.
• Go to the third cone for a running-in shot, and so on.
• After 1 minute, the player switches.

• Take feint shots for 2 minutes.
• Two feeders, each with a ball.
• After 2 minutes, one of the others becomes the shooter.
• Who among the trio is the best shooter? Optionally, a second turn to improve.

• Players stand in pairs, 12 metres apart.
• Throw the ball across to the other side and sprint after the ball.
• Repeat 10 times per person.

• Per post, a group of three players. All exercises are performed at 100%. Each exercise lasts 2.5 minutes. Intermediate tasks have a specific duration. The goal is for the group to score as many goals as possible.

• Shooting from the front of the post at 6 metres. The shooter gets a repeat shot, then switch roles.

• 20 burpees and 20 sit-ups.

• Running-in shots from 10 metres at the back of the post.

• Group 1 against 2 and group 3 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.

• 2 players under the post, 1 in front of the post. Ball is thrown from the front of the post to the player moving away, then a shot. Ball is played out to the one who shot. Player moves away from the post, receives the ball and shoots.

• Jumping jacks for 2.5 minutes.

• Shooting from the back of the post from at least 6 metres. The shooter gets a repeat shot.

• Group 1 against 3 and group 2 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.

• Taking penalty shots. Each player makes 4 penalty shots in a row, then switch roles.

• Wall sit and plank.

• 2 players in the attack zone, 1 person for rebound/supply. First ball always from supply to an outside player. Then follows a pass back and the first player runs deep. Cross ball that is played directly for the running-in shot. Rebound player joins the remaining attacking player.

• Who is the first to complete a circle around the ball or the player?

• Everyone stands in a circle with enough space to quickly throw a ball.
• The ball starts to the right of the child who is going to run.
• The child who is going to run starts running simultaneously with the first throw of the ball on the outside of the circle.

• Divide the players into two teams.
• Silently assign each child a number within their team.
• Once everyone has a number, place the ball in the middle between the teams.
• Call out a number (or multiple numbers), and the children with that number try to be the first to bring the ball to their "camp".
• Once a child has picked up the ball in the middle, the other child may attempt to tag them.

• Place the cones approximately 6 metres apart.
• Divide the group into two teams. If there is an odd number, create one group of three and one group of two.

• The goal is to always keep the ball in the middle between the cones.
• When a player receives the ball, the player must be on the opposite side at the height of the middle.
• After passing the ball, join the back of the line on the opposite side.
• Note: No one stands still and estimate well when you should arrive. Not too early and not too late.
• Throw the ball while in motion.
• After five minutes, change direction and throw with the other hand (left hand).

Objective

• Improve shooting accuracy and build fitness.
• Which pair will be the first to complete 5 runs back and forth?

Rules

• Start with 10 sprints back and forth.
• Then shoot 10 times and count how many goals you score.
• If you score 5 or more times (half of your number of sprints back and forth), you may sprint one less time, so 9 times.
• Then shoot again and count how many goals you score.
• If this is half or more than the number of times you have run back and forth, you may reduce the sprints by one more.

• Accurate shooting and building stamina.

• Start by sprinting up and down the width of the hall 5 times as quickly as possible.
• Then shoot 10 times from within 2 meters and count how many times you score.
• Alternate shots, so each person shoots 5 times.
• If you score 5 or more times (half of your number of single sprints), you may sprint up and down one less time, thus 4 times.
• Then shoot again and count how many times you score.
• If this is half or more of the number of times you have sprinted, you may reduce the sprints by one again.

• Stay with your team on your own side of the field.
• Feeders rotate so that everyone keeps moving.
• The exercise should be performed with high intensity.
• Start at the cones. After cone 5, sprint to the first korf.
• The rebounder then sprints to the second korf and rejoins at the cones.
• Count the scores per team out loud to maintain the competitive element.

• Score 20 running-in shots.
• Cone exercises: slalom.

• Score 10 shots from 3-4 metres.
• Cone exercises: 2 cones forward, 1 cone backward.

• Score 20 short chances behind the post.
• The sprinter is indicated and passes back to the stepping-out rebounder under the post.
• Cone exercises: hopping over the cones.

• Score 10 shots from 4-5 metres.
• Cone exercises: jump skating over the cones, hold the landing briefly.

• Score 10 evasive shots.
• Cone exercises: jump at cones 1, 3, and 5 and squat at 2 and 4.

• 1 feeder under the post
• 1 attacker in front of the post
• 1 defender in front of the post

• The attacker starts 5-6 metres from the post.
• The attacker gets 3 attempts to score.
• If the attacker does not score, they remain and receive a different defender.
• Substitutions occur until the attacker scores.