Korfballexercises for seniors

• Hat at 6 meters in front of the basket and a hat next to the basket at 5 meters.
• Play the ball forward.
• The player puts the ball on the ground and walks to the other hat and then to the basket.
• The declarer runs to the ball and gives the other player a through ball.
• Score together 20 times.

Per task 1x quiet to practice and 3x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

• Walk to the hats, tap the left hat, and tap the right hat and walk left for a dodge.
• Next you do it the other way around, so first the right hat, then the left and then the right away for the dodge.
• Per side you make 5x 5 series per person
• Who scores more than 10(only 1 out of 5 hits)?

• Make a kind of tennis court with pawns, where there are 3 squares (the middle square is 'the net', this is about one meter wide).
• In the two outermost squares stands a player.
• The two players take turns with the ball.
• They have to bounce the ball in the middle square, and try to bounce the ball in the other player's square.
• In between they catch the ball, so you are not allowed to tap it!

• Place a pawn at 2m, 3m, 4m, 6m and 8m distance from the basket.
• Pairs at the basket, at each pawn shoot three times.
• When you score a goal or after three missed shots you switch.
• When you have scored, move one pawn further.
• Which team reaches the 8m pawn first?

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

• Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
• Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
• Sprinting to the top of the flower, keeping your face one way.
• Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
• 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop

• Ball is in front of red. white moves up and down making it look like she is going to get the ball from red.
• Blue sprints aside from the post and gets the ball from red.
• Red sprints to the post to take the catch.
• White comes to the spot of red, gets the ball and shoots.
• Red catches and gives the ball to white and sprints out sideways.
• Red gets the ball and white sprints to the post to intercept, blue takes a shot in front of the basket.

• Passing position and rebounder under the basket, attacker in front: (if with 4, a defender will run on the long line and give passive pressure).
  • Declarer plays a moving striker, who comes out with the ball.
  • Outgoing attacker gets the ball back.
  • Attacker runs long and shoots. (Pay attention that you run clearly in 2 lines, often there is a tendency to run in 1 line).
  • After the shot, fall inside for a walkthrough ball with one hand.
• Shot inside is 2 points, pass ball is 1 point.
• Goal is to score 20 points.
• When reaching 10 points, change direction.
• Crucial is the passing, and the 'attacking' of the ball by the shooter.
• Two of you are responsible for a good pass.

• Series consists of 3 chances:
  • Start from free throw.
  • Then get the ball on a running action in front. (outer hand)
  • After transferring the ball to the other hand (wide steps) you pass to the ball carrier again.
  • Continue for a shot behind the basket.
• Which team will score 20 times first?

• Shooter at about 4 meters in front of the basket, 2 declarers each with a ball and each at one side of the post at +/- 3 meters:
  • Shooter runs wide and gets the ball on the outside hand, plays it back to the attacker with that hand.
  • Then he/she runs wide to the height of the other attacker, and again receives the ball on the outside hand.
  • Pass the ball again.
  • Then run wide again to the first spacer, and this time, you shoot when receiving the ball.
  • Repeat by starting again at the other initiator.
• Turn after 2 shots.
• You notice that you start shooting on both the left and right side.
• Which basket scores first 15x.

• 2 cones 5 to 6 metres from the basket, and the same distance wide apart.
• Attacker under the basket with the ball (possibly rebounder).
• Shooter in the middle of the 2 cones.
• Lateral movement towards the cone.
• Play by declarer.
• When declarer shouts 'YES', he can shoot.
• If declarer calls 'NO', you have to pass back and start over to the other cone where everything will be repeated.
• Change every 2 shots.
• Per basket 15x scoring.

• Take turns taking 5 chances:
  • Shot from movement on right leg in front of the basket. (competition distance)
  • Idem on left leg.
  • Then take a through ball.
  • Take a short shot behind the basket.
  • Finish with a penalty throw.
• The goal is to individually score at least 3 out of 5 chances (you finish the assignment despite everything).
• Everyone has to succeed in this, if not we repeat the exercise and they get a running lane at the end.
• If someone succeeds in scoring 5 out of 5, he/she can free one person who doesn't have 3 out of 5.
• Exercise is done a maximum of 4 times (suicide with max 4 turnovers).