Korfballexercises

• Start from cone position V.
• Run to position III on side A.

• Begin at position II.
• Throw the ball with one arm and catch with an extended arm.

• Perform the exercise with overhead pass and intermediate pass.

• Replace the ball with another player.
• Player runs in and passes to player at position 2.

• Perform the exercise with the player at position 5.

• Player chooses position 2 or 5.
• Pass to the place where he is not standing.

Duration

• 30 minutes

With Pairs and 5 Baskets

• Players numbered 1 receive 3 cones
• Players numbered 2 receive 2 cones
• Players numbered 3 receive 1 cone
• Continue until all cones are distributed

With Trios and 3 Baskets

• Players numbered 1 receive 2 cones
• Player numbered 2 receives 1 cone
• Continue until all cones are distributed

Exercises

• 8 running-in shots: Cone at 7 metres in front of the basket. Switch after each running-in shot.
• 4 evasive shots to the right: Cone at 6 metres. Change roles after shooting twice.
• 15 small chances: Shoot in turns.
• 4 evasive shots to the left: Cone at 6 metres. Change roles after shooting twice.
• 6 half-turn shots: Cone at 4 metres. Switch roles after each shot.
• 6 distance shots from behind the basket: Cone at 4 metres behind the basket. Change roles after shooting twice.
• 5 free shots to the right: Cone at 2.5 metres. Change roles after shooting twice.
• 10 penalty shots: Cone at 2.5 metres. Switch roles after each shot.
• 5 free shots to the left: Cone at 2.5 metres. Change roles after shooting twice.

Execution

• Place the cone at 5 metres. If you score a goal, you may steal a cone from another group.
• You only shoot again when your partner is back at the basket to rebound.
• Switch roles every two shots.
• Continue until a group has no cones left.

• Position the posts in a triangular formation.
• At each korf, there is a person with a ball acting as a fixed passer.
• The remaining players stand in the middle near the two hoops.

• From the middle, take a run-through shot at one of the korfs.
• You may never go to the same post twice in a row.
• Always place a foot in one of the hoops to proceed to the next post.
• The goal is to score five times as quickly as possible.
• If successful, stand in one of the hoops. This hoop can no longer be used by others to move to the next korf.
• Then switch passers and start again.
• Halfway through the exercise, switch to evasion shots.

• Divide the group into pairs. Each pair has a ball and a basket with four cones.
• Set up the field as shown in the diagram.
• Player 1 starts at the cone in front of the basket, player 2 is the passer.
• Player 1 begins with a lateral line and then accelerates sharply for the running-in shot.
• After the running-in shot, player 1 stays near the basket, moving for a short chance.
• Finally, player 1 makes a deep line for the distance shot.
• Afterwards, player 1 switches with player 2.

• Make it competitive by assigning points to the different goals.
• Running-in shot and short chance count for 1 point, the distance shot for 2 points.
• Three successful attempts in one turn gives 5 points.
• Failing to score results in a deduction of 1 point.
• Who scores 25 points first and which post has both players reaching 25 points first?

Objective

• The objective is for each team to score 125 times in the following 5 tasks.

Task 1: Running-in Shots

• Score 30 times.
• Intermediate task 1: 20 sit-ups.

Task 2: Shots from the Front of the Post in Motion

• Score 30 times.
• Switch every 3 shots.
• Intermediate task 2: 20 push-ups.

Task 3: Shots from 6 Metres without Moving Around the Post with Intermediate Pass

• Score 30 times.
• Switch after 2 shots.
• Pass and receive back.
• Intermediate task 3: 30 squats.

Task 4: Penalty Shots

• Score 2 times.
• Intermediate task 4: 30 jumping jacks.

Task 5: Shots from the Back of the Post in Motion

• Score 25 times.
• Optionally rotate the posts 180°.
• Switch every 3 shots.

• X number of korfs.

• Let the players use a die to determine how many shots or opportunities they must score at each korf.
• They may dribble with the ball to the other korf.

• Different types of opportunities: with one hand, penalty shot, running-in shot while they are moving with the ball.

• Each player stands 5 meters from the korf at their respective marker.
• Players in a team are positioned diagonally opposite each other.

• One player has the ball and shoots at the korf.
• The remaining players engage in the rebound duel, including the shooter.
• The team that wins the ball is allowed to attack.
• A maximum of 2 opportunities per attack.
• Whoever reaches the agreed number of goals first wins.

• The player who catches the ball forms a team with the shooter.
• 2 versus 1 situation to attack.
• Rotate after each attack.

• 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.

• 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.

• Form groups of three or four players at a korf.
• Pass the ball towards the korf and move to the left.
• Receive the ball back and shoot.
• Then move to the right and take a running-in ball.

• Score 10 distance shots from the left and 10 from the right.
• Emphasise the running-in ball by scoring 20 running-in balls on the right and 20 on the left.
• Vary with a shot at one cone and a running-in ball at the other cone.

• Children stand in a line and run in a circle.
• When the coach calls the name of the player at the back, this player sprints to the front.
• Example: Player Red goes to the front.

• Jump: All children jump in place.
• Ground: All children touch the ground.

• Player A cuts inside to take a running-in ball.
• Player B passes the ball to player A.
• Player A catches their own ball and takes over player B's position.
• Repeat the process.

• Make the exercise more challenging by having the player who passes the ball also catch the ball themselves.