Korfballexercises for technique strength / condition
- 4 poles in a square.
- 2 against 2 on 2 poles (which are directly opposite each other).
- 30 sec jumping jacks
- 30 sec sit ups
- 30se squats
- 30 sec push up and turn arm up
- 30 sec high knee running in place
- 30 sec lunges
- 30 sec plank
- Player 1 throws to an oncoming player 2,
- This player throws the ball to the cone where he came from, to player 3 and joins the other cone.
- In case of threes, the pair starts without the ball.
- Each player shoots from behind the basket at 3 meters.
- We work in threes.
- You try to make a series as high as possible.
- For each team there is a pawn on the line, the number of goal of the series may this pawn with large steps forward (without jumping).
- Which group is first to the other side and back with its pawn.
- Walking from line to line, trunk straight and with every step the knee should touch the ground.
- This is done with a ball above the head and arms outstretched.
- For more powerful athletes, this can be done with a heavier ball...
- Stand with both feet on the Stability Trainer, halfway round,
- Place it preferably 3 to 4 meters from the basket.
- Now try to score as many goals as possible within a certain amount of time.
- Sit on the floor with a ball in your hands.
- Tuck your legs in so that you only have contact with the ground with your rear end
- Now tap the ball from left to right as far as possible within a given time...
- Make two teams.
- The goal is to get the ball to the other side of the line.
- You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
- Then you run to the front and stand in a holding position and wait for the ball to come.
- The team that gets to the other side first wins.
- Let the children divide themselves over 3 poles.
- More poles if there are many children
- One person may start shooting from 1 meter if the basket is hit within 2 attempts, the player may continue shooting from 2 meters.
- If they can't hit the basket in two attempts, it's the next player's turn.
- In this way we can see which children can shoot from far and less far.
- You can also see which children are stronger in their arms, so that you can pay attention to that next time you make groups.
- With the weight through the knees and up again.
- Do this 10 times and then shoot 5 times at 3 meters from the pole.
- Then we pick up the weight again and move our arms along the body and then forward with our arm stretched.
- Next, we move forward with stretched arm.
- We do this also 10 times and then shoot 5 times at 5 meter.
- Then finally we move with stretched arms to the side 10 times.
- Then we shoot 5x at the pole at 7 meter.
- Get in 2 teams and stand in a row opposite each other and bring the pawns together to the other side.
- You do this by first lifting your one hand and take the pawn and put it between your 2 hands.
- Then you lift your other hand and put the pawn next to your hand.
- From there, the next person does exactly the same until the pawn reaches the other side.
- In total, 8 pawns must reach the other side.
- give each other the right arm and bend your knees in a sitting position.
- idem left arm
