Korfballexercises for u13
- Two players facing each other at a distance of 4 meters.
- Player 1 throws the ball, not too hard not too dear,
- on the preferred hand of player 2
- and player 2 tries to catch it with one hand.
- Then player 2 does the same as player 1
- and player 1 tries to catch with 1 hand as well.
Variations:
- The normal through ball.
The through ball is made in one move and is fully extended. - The bounce pass ball.
The walk-through ball is indicated by a bounce. - The prematurely declared through ball.
The through ball is taken by floating in the air.
- 1 forward under the post,
- 1 attacker and
- 1 defender in front of the post.
- Attacker starts 5-6 m from the post,
- attacker gets 3 goal attempts to score a goal.
- If he fails to do so, he stays put and gets another defender.
- This is rotated until the attacker scores.
- The players take 10 runs from the back of the post.
- The coach has a number in his mind and that is how many times the players must score.
- If not, there is a consequence.
- This is done per person and not as a team.
- All players have to shoot 10 times from the back.
- The coach has a number in his mind and that is how many times the players must score.
- If not, there is a consequence.
- This is done individually and not as a team.
- The players are divided over two posts.
- Per pole they take 15 short chances (about 2 meters).
- The trainer has a number in his head and if the players have not scored as often there is a consequence.
This is done in team context
- We're gonna bowl as a group.
- We stand in two rows facing each other.
- We start as follows:pass with two hands, catch with two hands.
- Throw over with your good hand, catch with both hands.
- Pass with your right hand, catch with your right hand.
- Pass with wrong hand, catch with both hands.
- Throw over with the wrong hand and catch with the right hand.
- The whole team has to catch and throw the ball well,
- If this doesn't happen and the ball falls on the ground 5 times. There is a consequence for this exercise.
- We put the pawns 10 meters apart in a square.
- Then they sprint at full 100% for a few seconds.
- They start with:
- 15 second full sprint.
- 30 second rest.
- 45 second full sprint.
- 1 minute rest.
- 75 seconds full sprint.
- 1 minute rest.
- 105 second full sprint.
- 1 minute rest.
- 75 seconds full sprint.
- One minute rest.
- 45 seconds full sprint.
- One minute rest.
- 15 seconds to full sprint.
END!!!!
- 15 second full sprint.
- The group is divided into two teams,
- the teams shoot from about 8 feet and score 10.
- The group that gets this first is exempt, the other group gets a consequence.
- 50 second full sprint,
- 10 push-ups,
- 10 abdominal crunches,
- 10 leg raises,
- 1 lap around the entire field.
- The group is divided into two groups,
- the groups have to make 15 runs.
- The group that does this first has an exemption, the other gets a consequence.
- 50 second full sprint,
- 10 push-ups,
- 10 abdominal crunches,
- 10 leg raises,
- one lap around the entire field.
- There is a pawn 8 meters from the pole.
- By this pawn:
- Pawn 1, they do 10 taps on the ground
- and then jump up and stretch their arms out.
- Then they sprint to the pole, pole 1, and take a dodge; shooting on one leg.
- There is another pawn and pole next to the other pawn and pole.
- The pawn is also 8 meters from the pole.
From pole 1, they sprint to pawn 2 and press 10 times.
Then they sprint to the post and throw the declarer under the post and he makes a short chance behind the post.
They have 10 minutes to make a total of 15 with the whole group. If they don't make it, there is a consequence.
- 50 second full sprint,
- 10 push-ups,
- 10 abdominal crunches,
- 10 leg raises,
- one lap around the entire field.
- The group is divided into two groups again.
- Then they take penalty throws and they must make a series of 6.
- If they miss 1, they have to run around the whole field.
Variation:
- The series can be set higher,
- so a series of 7
- series of 8
- series of 9
- or even a series of 10