Korfballexercises for u14
The following run through ball exercise combines practice of the run through ball with fitness training.
The exercise is done on 1 basket, with 4 players and 2 balls. Two players stand under the basket without the ball, one player left in front of the basket with the ball and one player right in front of the basket with the ball.
Player 1 walks up to the middle. He or she chooses a side and gets the ball. Splitter 1 plays the ball inside and makes a through ball. The attacker catches the ball, and fills the empty spot. The person in front without the ball runs through the middle to the basket, and the exercise starts again.
When the exercise is clear, you can choose to make it more about speed. If you choose to do this, the player who throws the ball from the front to the ascending player goes after his ball, and as soon as he or she is in the middle, he or she runs after the person who throws the through ball. As soon as the latter has taken his through ball, the new person runs up and the exercise begins again.
Play a game of 2-on-2 with one attacker under the post. The attackers can play each other but also the free person under the basket, the free person is only attacker and defender. Let the attackers attack for 3 x 45 seconds and then swap the attackers and the defenders. To add an element of competition you can count the goals.
Stand in pairs facing each other, about 5 metres apart
Stand on your left leg and throw the ball with your left hand to the left of your team-mate. Both throw and catch with one hand. Do this 15 times with the left hand and then 15 times with the right hand. After this, switch to standing on the right leg and repeat the exercise.
Make 5 rows of hats, each row has its own colour.
Have the players jog between the hats. After about 10 seconds call out a color and the players must sprint to the hats with the correct color. The last player to reach the hat gets a penalty point. At 5 penalty points the player has to do 5 push-ups and then starts again at 0 penalty points.
Put 4 hats in a square and 1 hat with a tennis ball in the middle, the distance between the hats is 5 meters.
Start running at an empty hat and take the tennis ball from the middle hat and put it on an empty hat on the outside.
Then run to the middle again and tap the hat in the middle with your hand, Â then run to the hat with the tennis ball and pick it up and put it on the hat in the middle.
You run through all the hats and then give the tennis ball to the next runner who does the same.
Player 1 at 2.5 m from the post, player 2 at pass-on position (whichever player 1 likes best)
Player at 2.5m in front of the basket.
Take penalty throw
2 pawns with 3 meters in between.
Player 1 starts at 1 of the hats. Player 2 starts 3 meter from the cones, in the middle.
Player 1 goes at speed from hat 1 to hat 2.
Player 2 passes the ball to player 1 when he is almost at hat 2. Player 1 catches the ball with one hand, transfers it to his other hand and passes the ball back to player 2.
Player 1 goes back to hat 1, player 2 passes the ball back to the outside hand and player 1 passes back again.
Repeat for 1 minute and change players roles.
2 pawns with 3 meters in between.
Player 1 starts at 1 of the hats. Player 2 starts 3 meter from the cones, in the middle.
Player 1 goes at speed from hat 1 to hat 2.
Player 2 passes the ball to player 1 when he is almost at hat 2. Player 1 catches the ball with one hand and passes it back to player 2.
Player 1 goes back to hat 1, player 2 passes the ball back to the outside hand and player 1 passes back again.
Repeat for 1 minute and change players roles.
Player 1 stands 3-4 m from player 2.
Player 1 throws with his right hand to the right hand of player 2.Â
Player 2 does the same (right to right).
After 10 times it went well now with left to left.
Player 1 starts at 7 m, player 2 starts under the post.
Player 1 takes a pass but does not finish it. Instead, player 2 moves backwards away from the post, player 1 passes the ball to player 2 and player 2 shoots.
After this player 1 and 2 exchange roles.
Poles in a square, hats in the middle.
2 (or more) teams at a pole, on the starting signal start shooting from 4-5 meters. when a team has made 2 goals they may take a hat and put it under their pole.
When there are no more hats in the middle they can take from other poles.
First 2 team to get 3 hats wins.
Variation:
Variation in number of hats in the middle, number of hats to win, distance and number of goals.