Korfballexercises for seniors

• Three players at the korf: one passer with the ball under the korf and two attackers.

• The attackers move from left to right in front of the korf.
• The passer alternately passes to the attackers.
• The minimum shooting distance is 5 meters.
• The goals are counted.
• The attacker who scores 3 goals first remains in front of the korf.
• The losing attacker takes the place of the passer.

In Brief

• A nice shooting exercise with a lot of running.

Organisation

• The korfs are placed in a circle.
• At each korf, there is a feeder with a ball.
• The rest of the players stand in the middle of the circle.
• Aim for 2 korfs per 5 players.

Execution

• Part a: The players in the center circle take running-in shots at one of the korfs. Those who are not fast enough must wait. Each player retrieves their own running-in shot and then looks for a free korf again.
• Part b: As in part a, but who scores 10 goals first?
• Part c: As in part b, but who scores a goal at each korf first?
• Part d: As in part b, but with overhead running-in shots.
• Part e: As in part b, but with a passing situation. The runner plays the ball back to the feeder who has moved away from the post. Who scores 5 goals first?
• Part f: As in part b, but the runner takes dodge shots. The feeder retrieves the shot and then tries to score themselves. Who scores 5 times first?
• Part g: As in part f, but after the dodging movement, no shot follows. The ball goes back to the feeder who shoots with a quarter/half turn.

Variation

• Add defenders. Which attacker scores 10 running-in shots or 5 goals from dodge shots first?

• At cone 1, touch the ground and jump up, fully extending your body. Repeat this ten times.
• Run to post 1 and take a feint shot.
• Run to cone 2 and do 5 sit-ups.
• Run to post 2 and take a running-in shot.
• Switch positions under the post each time.
• Repeat this 5 times.

• Set up several cones 2 to 3 meters apart.
• Create two rows of cones.
• Divide the team into two groups.
• Participants sprint forward two cones.
• Assume a defensive stance and move back one cone.
• Repeat this pattern: two cones forward and one cone back.

• The entire group runs a lap around the yellow lines in the middle in a line.
• When the trainer shouts "yes," the person at the back of the line sprints to the front and takes the lead.

• The children follow each other around the yellow lines in a line.
• The person at the front of the line may choose from different movements such as heel kicks, sprinting, or high knees.
• When the trainer shouts "yes," the person at the back sprints to the front and chooses a different movement than normal running or jogging. Sprinting is allowed.

• The passer throws the ball to the person in front of the korf.
• The receiver takes a shot.
• If the ball is caught under the korf, the player moves inside for a running-in ball.
• Finally, the player takes a short chance.

• Shot counts for 2 points.
• Running-in ball counts for 1 point.
• Short chance counts for 1 point.

• Play until someone reaches 20 points first.
• Or play for 1 minute and see which korf has the most points.

• One ball per pair/three.
• Players throw across until they reach a pole.
• At the pole, both players may shoot once.
• Then they must again throw over to another pole.
• All groups just go right through each other.
• Whichever two/three has 15 goals (optional) first.

• One ball per pair/three.
• Players throw across until they reach a pole.
• At the pole, both players may shoot once.
• Then they must again throw over to another pole.
• All groups just go right through each other.
• Whichever two/three has 15 goals (optional) first.

• 2 attackers with one defender each and 2 free attackers.
• The defenders try to prevent the rebound of the attackers
• As soon as the rebound is found, one of the attackers may shoot + 2nd chance
• How do I prevent the rebound?
• What is the right way to do this?

• Short passes through the rope ladder, then continue to the first hat.
• The movement is to the left but the first 3 hops are with your right leg. the hop from hat 3 to 4 is landing on your left leg.
• Then you move back with your left leg. the last hop is to land on the right leg then sprint to the pole for a through ball.

• Goal to practice the free ball under pressure with the give-up position on the side.
• 3 people per post.
• Emphasis should be on passing to the side and not under the post.
• Make your own estimation when you switch.

• Assignment 1: Walk-through balls: score 30 x
  • Exercise 1: 20 sit-ups
• Assignment 2: Front basket shots from movement: score 30 x. Change every 3 shots!
• Intermediate assignment 2: 20 push-ups
• Assignment 3: shots 6 meters sin around the basket with intermediate pass: score 30 x. Exchange after 2 shots So play in and get back.
  • Intermediate task 3: 30 squads
• Assignment 4: penalty throws: 2
• Intermediate task 4: 30 jumping jacks
• Assignment 5: Back basket shots from movement: 25 . Rotate posts 180° if necessary. change every 3 shots.