Korfballexercises for seniors
Play 3 against 3 on 2 poles
- Mission is to get as close to the basket as possible. No support or rebound. If you are free, you have to shoot
Most probably a lot of passes will be given without chances.
Adjusting: take every ball with the intention of shooting
- From the moment you are in the 3v3, you must shoot within 4 passes It is therefore important to effectively run free, and you should also start shooting. (The passing becomes important now)
It is important to only throw the pass when you think someone is going to shoot
It is also important to only pass when you think your team-mate is ready to shoot You should also be able to free up everyone in every position So keep the ball up high
And when everything is right, everyone tries to get free As a result, every defender is occupied with his attacker, and there should be no static rebounds In this way, everyone can be dangerous.
What is important to score? Shooting.
What is important in order to score? Free running
What is important when you are free? Being ready to shoot! Toes and shoulders pointing towards the basket Actually, you are walking in a circle around the post.
- 3x shot, then walkthrough to 20
- Pawns in a large circle. walk in circles
- Start with 'jogging' between the pawns (snake movement);
- Arms take turns (warming up).
- At indication of the trainer "yes" sprint to the middle and back again;
- At "goal" sprint to the pole and 5 balls.
- Next exercise:
- Zig-Zag (left to right) between the pawns,
- Run sideways outside, and make rainbows (knee up) with the left foot over each cone.
- Runsideways (inside) and make rainbows (knee up) over each cone (with right foot).
- Short dribble with the feet forward and backward between the cones, but keep on turning.
- 2 players shoot from N<O<Z<W.
- 1 starts behind the basket and 1 in front of it.
- If you score, you move one way.
- You win when you have overtaken your opponent.
- Pawns at 1,2,4,6,8 meter.
- 2 shot chances per pawn, if both miss 1 pawn forward.
- Change after 10 shots.
- Who comes the furthest in x minutes.
Series 1:
- Walk-through ball without ball after tapping cone.
- Dodge shot (left and right alternate).
- Action inside;
- Short handball and short chance (left and right alternate).
- Throwing the ball from the basket with backspin; running to the back and turning quickly; passing the ball and taking evasive action for the shot.
PAUSE: 4 minutes of shooting in light movement.
Series 2:
- Open left and walk through with ball
- Open on the right and make a break for the shot (alternate between left and right)
- Open left; basket comes out opposite; find and shoot
- Open on the right; basket ends opposite; short-long and to the shot
Work alternately for 2 minutes.
Series 1:
- Walk-through ball without ball after tapping cone.
- Dodge shot (left and right alternate).
- Action inside;
- Short handball and short chance (left and right alternate).
- Throw ball from basket with backspin; run in behind and turn quickly; play ball and take evasive action for shot.
PAUSE: 4 minutes of shooting in light movement
Series 2:
- Open left and walk through with ball
- Open on the right and make a break for the shot (alternate between left and right)
- Open left; basket comes out opposite; find and shoot
- Open on the right; basket ends opposite; short-long and to the shot
Work alternately for 2 minutes.
Per 6 at the basket:
- 2 attackers with one defender each and 2 free attackers.
- The attackers must try to get the ball into the basket.
- This may only be done by an attacker with a defender.
- After the attacker has stood up, the other attackers may go for the shot + 2nd chance.
- How do I take away the support line?
- What is the correct way to do this?
- The hats around the basket have different colors.
- The hats are placed at maximum 3 meters from the basket.
- The player outside the box names a colour and plays the ball in the area of that colour.
- The player at the basket is blocking an opponent, walks sideways/backwards to the mentioned colour, gets the ball and shoots.
- It is important that the co-offensive player sees the defender's position and steers the blocker in the right direction.
- Play 2 rounds, scoring from each colour, then with a defender who must be provoked.
Power squat
- Stand up straight and hold a ball in front of the body.
- Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
- Bend the elbows and bring the ball to the right ear.
- Keeping the back neutral, bend from the hips and knees.
- Lower the torso to the left and bring the ball to the left ankle.
- Tighten the left leg and stretch the knee and torso and return to the starting position.
- Do 15 times on each leg.
Standing Crunch
- Stand upright with left leg in front of right leg. Hands up.
- Shift weight onto left foot and pull right knee up to hip height.
- At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
- Make your hands into fists.
- Stop at the highest point, hold for 2 seconds and return to the starting position.
- Do this 10 times with each leg.
Chair position
- Stand up straight
- Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
- Keep feet flat on the floor and press heels against the ground.
- Hold for 30 seconds.
Low Lateral Lunge
- Stand up straight with hips extended and arms straight out.
- Step to the left and squat down on the right leg.
- Bend at the hip and keep the back neutral.
- Extend the left leg while keeping the feet flat on the ground.
- Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
- Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
- Do this 10 times on each side
Eight turns with the ball
- Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
- Bring the ball forward and bring it between the legs to the other hand.
- Grab the ball behind the leg and swing it forward and through the other leg.
- Pass the ball 20 times this way and then 20 times the other way.
Standing flat twist
- Stand upright with a ball in your hands, holding it at chest height with your hands bent.
- Keep your feet still and turn your torso from the waist to the left.
- Then turn to the right.
- Keep the ball at the right height and do this 30 times.
- Distance shot
- Shoot 5x and you must hit 2x.
- One hit means you have to sprint back and forth across the width of the field once.
- A 0x is sprinting twice. Not hitting the basket twice is also sprinting.
- Shoot 5x and you must hit 2x.
- Take evasive action and move the ball to the other hand and make a through ball.
- 4 out of 5 hits, you have to sprint the shortage of hit balls.
- Practice free balls with pairs.
- Each 5x, of which 2x hit.
- Each 5x, of which 2x hit.
- Per foursome 20 walk-through balls are scored.
- Then one player gets an opponent and combines with threes around the basket.
- A player without an opponent plays the ball and the player with an opponent tries to score via a walkthrough or small chance.
- As attacker with opponent you have to keep your player busy and bind them to the ball.
- So switch between width and depth lines.
- Change after 5 times scoring.
- Work with threes.
- Both pawns are 6 metres in front of the basket and about 7 metres apart (isosceles triangle).
- The player with the ball plays the ball to the other player in front.
- And swaps places with the player under the basket.
- In front, the ball is passed back to the new player and the other player exchanges with the player under the basket.
- You may not hold the ball longer than 2 seconds.
- We run 4x 2 minutes and there is always a half minute rest.
