Korfballexercises for technique defense
Execution
- 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.
Setup
- The attacker and defender are ready in front of the korf.
- The passer is positioned under the korf with the ball.
- The defender shifts towards the korf.
- Play one-on-one until an attacker scores.
- The defender always tries to be near the ball.
- The korf of the defender who concedes a goal receives a penalty point.
- The defender returns to their own korf.
- Move to the next position.
Formation
- 4 or 5 players per korf
- 1 feeder
- 1 defender on the feeder
- 2 attackers
- The feeder attempts to get into position while the defender applies front defence.
- Attackers must play in such a way that they can pass to the feeder and put the defender out of play.
- Continuously shift the play.
- If the feeder can be passed to, make a move and switch roles.
- Play the feeder out by passing the ball over them.
- Or move away to behind the korf.
Setup
- Player 1 starts 6 metres from the post.
- Player 2 stands between Player 1 and the post, 2 metres from Player 1.
- Player 1 runs for a running-in shot.
- Player 2 must prevent the running-in shot by bending their knees well and moving immediately when Player 1 starts running.
- If Player 2 does not react immediately, Player 1 will no longer be able to be caught up.
- The objective is to prevent the running-in shot.
Setup
- 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.
Setup
- Create a square where an attacker is constantly moving.
- A defender follows the attacker.
- Other players stand around the square.
- The attacker starts with the ball and throws it to a player on the side.
- The player on the side throws the ball back to the attacker.
- The attacker then throws to another player on the side.
- The defender tries to intercept the ball.
- If the defender intercepts the ball, they throw it back, and the exercise starts again.
- The attacker continuously tries to find space, while the defender tries to intercept the ball.
Setup
- Create two zones with four players each.
- The attack starts with the ball at the trainers.
- When the defence intercepts the ball, they must first return the ball to the trainers.
- If a team scores, they receive a bonus and are allowed to take the ball out again.
Formation
- Form two groups. The attacker receives a bib.
- The attacker starts with one defender.
- Within a playing area, the attacker must try to get free.
- At the front of the playing area stands the feeder, who must ensure the ball reaches the attacker well.
- The remaining players stand along the side.
- If the attacker receives the ball successfully without the defender intercepting it, an additional defender joins.
- Get free
- Throwing
- Avoid contact
Setup
- 3 players per korf.
- Player A starts as the attacker in front of the korf.
- Player D starts as the defender at a distance of 1.5 arm lengths from the shooter.
- Player C begins with the ball in the rebound position/support position.
- The attacker (A) attempts to score by engaging in a one-on-one duel.
- The method of scoring (long shot, evasive move, running-in shot) does not matter.
- The task of the defender (D) is to follow the attacker at a distance of 1.5 arm lengths.
- When the attacker has the ball, the defender must close in.
- The defender is not allowed to tap away or block the ball but must allow the shot.
- The defender can place her hand just above the shoulder of the attacker to show presence.
- After 1 minute, the players rotate roles.
Setup
- Each group has one korf and one ball.
- Preferably set up the korfs in a circle or rectangle.
- All groups should be approximately the same size.
- Make 10 running-in shot goals.
- The player who scores the last goal retrieves the next assignment from the trainer.
- The trainer asks which assignment was just completed and gives the next one.
- Which group completes all assignments first?
- 10 running-in shots.
- 15 penalty shots.
- 5 shots from 4 meters.
- 10 running-in shots from behind the korf.
- 10 shots from 3 meters behind the korf.
Starting Formation
- Two groups at the first two cones.
- The first in line runs to the hoop and goes through it from the bottom, so the hoop goes over their head.
- Then they move in a defensive stance to cone two and spin around it four times.
- Finally, they run to cone three and score before they can run back to cone one and tag the next person in line.
- Move backwards and bend through the knees with your arm raised.
- Hoop from cone 1: 5 meters.
- Cone 2 from hoop: 5 meters.
- Cone 3 from cone 2: 5 meters.
- Post from cone 3: 4 meters.
Per 6 at the basket:
- 2 attackers with one defender each and 2 free attackers.
- The defenders try to prevent the rebound of the attackers
- As soon as the rebound is found, one of the attackers may shoot + 2nd chance
- How do I prevent the rebound?
- What is the right way to do this?
