Korfballexercises for seniors

• Set up the situation twice. The first obstacle is a speed ladder. Move sideways through the ladder by standing with two feet in the ladder and one foot outside the ladder.
• Next, you will encounter three hurdles that increase from low to high. Jump over these hurdles.
• On the way, take a small bag from the bucket. Which team can get all the bags to the other side first and then sprint as a team to the other side first? The final sprint can only begin once the last bag is in place!

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?

• Two players stand in the attack zone, one with the ball.
• The attacker with the ball passes it forward and retrieves it again.
• Then the attacker turns in for the shot.
• The rebound player runs in from the back.

• Each person runs in 5 times from the left.
• Each person runs in 5 times from the right.

• Perform the repetitions consecutively to get a good feeling for turning in and shooting.
• The rebound player must time well.
• Run at the right moment, namely when the shot is taken, to be in the correct position for the rebound.

• 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.

• Divide the players into two teams.
• Create two zones around the korf for shots from the outside.
• Each game requires 3 or 4 balls.
• Shooters stand outside the zone and each team has a rebounder inside the zone with the opponent's shooters.

• The shooters attempt to shoot from outside the zone to score a certain number of goals as quickly as possible.
• Rebounders catch the ball and pass it to their teammates in the other zone.
• The team that first reaches the agreed number of goals wins.

• Rebounders may not leave the zone, and shooters may not enter it.
• The rebounder must quickly assess where the balls are coming and efficiently pass them to teammates.

• 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.

• 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.

• 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.