Korfballexercises

• The goal is to score 2 goals.
• The rebounder under the basket plays against the shooter in front of the basket. Which of the two players will score two goals first?
• The rebounder starts as a declarer, so the archer has to shoot on the spot.
• The rebounder can only shoot if he or she catches the ball in one go without scoring a goal.

• Then increase or decrease the shot distance.
• Play with the number of goals they have to score.
• To challenge the rebounder, you can have the rebounder start a few metres from the basket. It becomes more difficult for the rebounder to catch the ball in one go.
• Any airball is immediately 2 points for the opponent and means a change. 

• Attacker with ball under the short, archer and defender in front of the basket.
• The archer is going to get free around the basket and is going to shoot 6 times.
• The defender is allowed to block maximum 2 of the 6 shots.
• On the other shots, passive pressure is applied.

• The aim is that the attacker will actually shoot, no matter what the defender does.
• And the idea is that shots are made convincingly, the balls that are not blocked should really be shot to score, so not too much focus on the defender but just keep on shooting.
• With 4 players you have an extra attacker/rebounder

1. The attackers remain inside the field of play.
2. The assistant player remains outside the field of play.
3. The attackers may shoot defensively.
4. The substitution takes place after 3 goals for the attackers or 3 interceptions (incl. rebound).
5. After each interception or goal, the new attack starts with the assistant.

• Space: The playing field can be reduced.
• Goals: the game can be played on 2 baskets, with an assist player under each basket. The changeover after an interception offers opportunities for the assist.

• Playing rule: The attackers only get 3 passes to create an opportunity. Defensively, no shots are allowed.
• Players: more attackers can be played with a direct defender. More players means more choices.

• Play 4 against 3 on 2 posts (don't make the field too big).
• One player is assigned to be the attacker, who attacks for both teams.
• Change them regularly.
• The attackers receive a maximum of 3 to 5 passes to create an opportunity. No chance, ball for the other team.

• The extra player is not allowed to score.
• The same attacker is not allowed to shoot twice in a row.

• With two or three teams at the basket.
• We take turns to shoot 4x.
• We start with a pull away ball at the basket (max 3m)
• Then a distance shot.
• After the distance shot we take a dodge ball
• And finally a walk through ball.
• The walk-through is caught and the next one starts.
• Score per pair 40 points. Distance shot counts for 2, the rest for 1.

A small square around the basket. In this square, 2 players must continuously attack and pass. After each pass the player is in motion.

• 2 Run after passing. After 4 ball touches the shot follows and the other one catches it (shoot to score, not because you are free).
• 3 Crossing after passing.
• After each pass, the thrower crosses with the player who did not receive the ball and they swap positions. After crossing, the ball goes to one of the two and the other one catches it.
• 3/1 Same as above but make sure that, as soon as you receive the ball, you are ready to shoot. If you are in a good position and have caught the ball well, you may shoot, otherwise you play on and the next player shoots.
• 4 All of the above actions but now with a good rebound, but this one does not stay in position.

6 at the basket:

• Defenders give pressure, but allow the shot.
• By moving and playing together as close to the basket as possible, the players create a good opportunity.
• Rotation is done when: a goal is scored or the defender has the ball.

Change positions after 2 attacks, any other players take penalties on another post. Then swap often.

Adjust:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot.
• Emphasize that every pass should result in an opportunity, so no pointless doubling.
• Shoot to score, do not throw to throw
• Prepare good shots, also close to the basket (do not take short chances nonchalantly).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball.
• Afterwards, you can leave the crossing out, and give the opportunity to run in support from the space.

5 players at the basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is done when: a goal is scored, the defender has the ball or when the ball bounces.

Move forward in sequence A-A-A-V-V. The remaining players take short chances at a different post. Alternate often.

Adjusting:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also close to the basket (do not take short chances).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball

4 players at a basket:

• Move and play together as close to the basket as possible in order to create a good chance.
• After each pass you must cross with the other player who is not in possession of the ball
• Rotation is done when: a goal is scored, the defender has the ball or when the ball collides.

Cross over in order A-A-A-V. The remaining players take free throws at a different post. Alternate often.

Adjustment:

• Move well after passing, free movement prevails over rebounding --> keep dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also near the basket (do not take short chances).

2 attackers and 1 defender per basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is completed when: a goal has been scored, the defender has the ball

Move forward in order A-A-V. At 4 the defender gets a rest turn.

Adjustment:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot
• Shoot to score, do not throw to throw

Possibly make it more difficult by also stopping the attack when the ball bounces.

1. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x

• You shoot at 6 metres in front of the basket.
• The other one catches it.
• The ball is played out again and the catcher runs away from the basket.
• He gets the ball back and shoots at about 6 meters.
• The person who catches the ball, plays off, runs away and gets the ball back and shoots.
• Which pair will be first to score 10 times?