Korfballexercises for seniors

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2 against 1 attacks

  • Every 3 players at the basket, 2 attackers and 1 defender:
    • The goal is to get 2 free.
  • Exercise is finished when:
    • There is scored, the defender has the ball, if the ball collides.
  • Always turn in the order A - A - V.
  • If it is a 4-player game, the defender gets a rest turn before entering as attacker.
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Strength: plank game form

  • 2 teams each put themselves next to each other in pumping position:
    • The first takes a jar with the left hand and puts it between the 2 arms.
    • Then move it with the right hand next to the other side of the body.
    • The 2nd player repeats this until all pots on the other side of the row are on top of each other.
  • Per player in the row a pot is provided, use a trainer to put a pot ready when the first player has made the displacement of the previous one.
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Through ball + short chance

  • 1 declarer, 1 attacker (and a rebounder if 3-player):
  • Attacker runs laterally and gets the ball on the outside:
    • Turn the ball behind your body and play the rebounder who provides the new support. (in a 2-player team again the attacker).
    • Take a walk-through ball.
    • Start behind the basket for a chance.
  • Which basket scores first 15x.
  • Always work left + right laterally.
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Play off overtal in attack

  • Work with 3 attackers against 2 defenders on 2 poles:
    • Attackers may try to score on the two posts (end when a goal is scored, when one of the defenders can intercept the ball)
    • Attackers get max 4 passes per chance taken (end when a goal is scored, when one of the defenders can intercept the ball, or when more passes are needed)
    • You may only take 1 chance per basket (ends when a goal is scored, when one of the defenders can intercept the ball, when more passes are needed, at 2 misses)
    • Player who misses may not attack again if the ball remains in play, so the attackers' overtime is gone.
drawing play off overtal in attack
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Exercises on a list

  • Make up 2/3 teams and do the following assignments:
    • Pass balls
    • Dropping balls (short distance)
    • Penalty throw
    • Distance shots (minimum 6 meters)
  • Do all this for 2 minutes per person per task and write down the number of points you have scored.


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Warm-up variety

  • Each time 5 times through the rope ladder Starting slowly and increasing your speed slightly each time, so that the 5th time is at full speed.
    • Walk through with two feet inside the ladder.
    • 2 feet inside the ladder/ two feet outside the ladder with knee in angle of 90 degrees.
    • Hopping left twice from left to side, to the middle, then hopping right twice to right side and right back in.
    • Sideways 2 feet in and two out.
    • 2 forward, 1 backward, 2 forward etc.

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Core stability

  • 3x planks normal (player stands in pump position but not on his hands but on his elbows)
  • 3x planks left (player lies down sideways and stretches his whole body on his elbows and ankles)
  • 3x planks on the right (same as previous)
  • 3x leg lifts (lie on back, lift legs stretched for a certain time, can be made easier by putting hands under the buttocks...legs as low as possible above the ground)
  • 3x superman (on hands and knees, at the start of the time they simultaneously extend their left arm and right leg, then right arm left leg etc...)
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Passing balls with pairs

  • The handler stands 3 meters next to the post.
  • The handler passes the ball when asked to do so by putting his hands forward.
  • The taker catches the ball himself.
  • The handler becomes the shooter and the shooter becomes the handler. score 10 goals pp
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Indicate the ball to dodge or step...

  • The ball is played to a moving lady at about 4 meters.
  • The person passing on determines whether the ball is placed to the left or to the right of the lady.
  • The passing must be tight and at eye level of the shooter. score 10x pp
  • Next, a defender comes to stand in front of the take-off lady.
  • Now you see that, if you do not keep the ball up, it will be difficult for the receiver to see it
  • So if you hold the ball up high, she can see which way you are going to pass and can therefore react properly
  • If she does not get free, check the position of the defender, make sure you are playable and the person taking the ball steps outagain
  • Again with the defender, but now you pretend to throw.
  • For the receiver, this is the signal that she must come for the breakthrough. score 10x pp
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Party form with assignment

  • We play 4:4 with a catch under the post until the first shot is made.
  • After that the catch comes from the space.
  • The receiver stands, with regard to the shooter, at the side of the post. (So pass from the space).
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Colours colours colours A

  • You will do this task in pairs.
  • Use a basket for each pair.
  • Put 4 hats around the basket in a square about 1.5 meters from the basket. (the basket is in the middle)
  • Stand in between the 2 hats in front of the basket.
  • Shoot to score.
  • The person under the basket names a colour and you tap on that colour.
  • Go back between the 2 hats in front of the basket.
  • If you have scored, you don't have to run to a colour.
  • Do this until someone has scored 5.
drawing colours colours colours A
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4-0 quick fill

  • Plays with 4 players around the post.
  • One player takes the attack. Next player to pass the ball takes the pass.
  • Ball is passed to the forward, forward passes to the player who gave him/her the ball.
  • Player takes a shot.
  • It is important to keep a high ball tempo, to fill in quickly, to fill in the right persons and to throw in the right hand.
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