Korfballexercises for u15
- The ball is played in from the front to the running player under the basket.
- At the same time, this player runs over the fulcrum to the basket for the catch.
- The fulcrum places the ball out to the other player in front, alternatively is to the back.
- The support player comes out to the side of the player who received the ball and is played back in.
- This doubles the ball back and the ball is shot by the front or back player.
- The catch is made by the player in the catch -who has the back of the box, as seen from the shooter- .
- The non shooter has the front.
- The declarer watches for a catch and the shooter keeps moving for a breakthrough.
- Score 5x from right front, 5x from right back, 5x from left front and 5x from left back.
- We can practice this with triplets or foursomes.
- Go sideways through the ladder with straight back and knees raised.
- 2x starting right and 2x starting left.
- Go backwards through the ladder with 1 foot in each square.
- 2x start with right and 2x start with left.
- Stand in front of the ladder.
- Step into ladder with left foot and right foot behind left leg around outside of ladder and pull left in.
- Enter ladder with right and put left foot on the other side outside the ladder through the back of the right leg
- Start 2x with left and 2x with right.
- Go sideways through the ladder left foot in first square.
- Then right foot behind the ladder in between the box.
- Then with left foot in the ladder and with right foot in front of the ladder.
- And then with left foot again in the ladder and with right behind it.
- Notice the left foot. It is always in the box, right alternates from behind to in front of the ladder.
- Start 2x with left and 2x with right
- In the odd squares of the ladder is a hat.
- jump with two legs diagonally over the hat to the next square.
- Then with two legs in the square and on the other side next to it.
- Then again over the hat etc.
- Jump 2x diagonally to the left and 2x diagonally to the right.
- Set the hurdles 5 meters apart at 7 meters.
- Jump over the hurdle, get the ball in the jump.
- When you are on the ground with the outside leg, play the ball back and make a through ball.
- 5pp left and 5 pp right.
- Now put the hurdles 5 meters and 5 meters apart.
- Jump over the hurdle, get the ball in the jump and shoot as you come down.
- Score 5x pp.
This exercise is conditional and aims to practice turning and turning at high speed.
Exercise:
Exercise:
- From the back line at a volleyball court, sprint to the far 3-meter line.
- Then return to the first 3 meter line.
- Then sprint to the back line and return the same way:
- Through the farthest 3 meter line,
- The first 3 meter line
- The back -start line. This is 60 meters.
- Always tap the line. 4 x.
- After the first time 15 seconds rest.
- After the second time 15 seconds of rest.
- After the third time rest 30 seconds.
For each pair/trio, set out a 2 meter by 1 meter rectangle with four different colored hats.
- 1 player stands in the box, the other watches.
- Put two lines on each side of the rectangle.
- The players in the box have their feet move - dribble - in place.
- The players are always given commands to respond to.
- Each time you name a color of a hat, they must touch that hat with their hand.
- The command line means they must sprint to one of the sidelines. At that point, the other of the pair/triplet enters the box and then does the commands.
- Each does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up, etc.
You alternate these assignments with a color of a hat.
You alternate these assignments with a color of a hat.
- Player sprints forward.
- Then sideways to the left.
- Sideways to the right.
- Sideways to the middle.
- Finally backwards to starting point.
- Do this in pairs of 3 alternating and do this 5x each.
Exercises with broom stick:
- Stick in neck, feet shoulder width apart.
- Rotate the arms while keeping yourself facing forward.
- Repeat until the oblique abdominal muscles sour.
- 30x.
- Stick in neck, feet shoulder-width apart.
- Now squat. 90 degrees in the knee
- 15x
- Hold broom stick in front of your belly with hands as far apart as possible.
- Now go over your head bringing the stick to your back and back again. 10x
- Same with 1 hand high and 1 hand low. 10x
- The same with the other hand high and over the other shoulder.10x
- Place broom stick vertically on your hand and balance with it on each hand.
- 15 seconds
- Lunge with stick at the neck.
- Big step forward and bend through the other knee.
- Dismount on the front leg and return to starting position.
- Each leg 10x
Exercises with Speed Ladder
- Heels buttocks with hands on your buttocks. Each foot enters each box. 10x
- Hopping through ladder on left leg. 10x
- Hopscotch through the ladder on right leg. 10x
- 1 leg in the ladder and 1 leg out of the ladder, hopping up and outer leg in the ladder and inner leg out of the ladder. 10x
- Side hopping in - and out in the ladder . 10x
Target
- Pure shooting and build fitness.
- Which pair will be the first to achieve 0 up and down runs.
Rules
- You start by sprinting up and down the width of the hall 5 times as fast as possible.
- Then you shoot 10 times within 2 meters and count how many times you score. You shoot alternately, so 5 times each.
- If you have scored 5 or more times -half your number of single sprints- then you may sprint up and down the hall one less time, so 4 times.
- Then you start shooting again and count how many times you score. If this is half or more than the number of times you have run, then you are allowed another up and down.
The focus in this exercise is on finishing chances and timing in the rebound. If
you do not score goals quickly enough, you will lose the game.
you do not score goals quickly enough, you will lose the game.
- The goal is to score 5 goals.
- The rebounder under the basket plays against the shooter in front of the basket. Which of the two players scores 5 goals first?
- The rebounder starts as a pointer such that too shooter has to shoot from movement outside the 6 meters.
- The rebounder may shoot only if he or she catches the ball in one shot without scoring a goal.
- If one scores 5 goals switch positions.
- We play the best out of 3 games. So at 2-0 it is finished.
Too easy or too difficult:
- Then increase or decrease the shot distance.
- Play with the number of goals they have to score.
- To challenge the rebounder, you can choose to have the rebounder start several meters from the basket. It becomes more difficult for the rebounder to catch the ball in one shot.
The focus in this exercise is on finishing chances and timing in the rebound. If
you do not score goals quickly enough, you will lose the game.
you do not score goals quickly enough, you will lose the game.
- The goal is to score 5 goals.
- The rebounder under the basket plays against the shooter in front of the basket. Which of the two players scores 5 goals first?
- The rebounder starts as a pointer such that too shooter has to shoot from movement outside the 6 meters.
- The rebounder may shoot only if he or she catches the ball in one shot without scoring a goal.
- If one scores 5 goals switch positions.
- We play the best out of 3 games. So at 2-0 it is finished.
Too easy or too difficult:
- Then increase or decrease the shot distance.
- Play with the number of goals they have to score.
- To challenge the rebounder, you can choose to have the rebounder start several meters from the basket. It becomes more difficult for the rebounder to catch the ball in one shot.
Cobra stretch 10x
- Lie on your stomach on the floor with legs side by side and toes long.
- Place the palms near the top of the shoulders on the ground.
- Exhale and push the body up by arching the back.
- Keep the hips on the ground.
If this is too heavy, support with the elbows on the ground instead of the hands.
Standing side stretch 10x
- Stand with feet shoulder-width apart.
- Clasp the hands together above the head.
- Bend sideways so the ear begins to point toward the ground.
- To stay balanced, push the hips in the opposite direction.
- Slowly come into the position and hold the stretch for 5 counts.
- Continue breathing normally.
Kneeling abdominal stretch on thighs rocking 10x
- Sit on the knees with knees hip-width apart and toes on the floor.
- Place the hands under the buttocks on the thigh.
- Arch the back back so that the chest comes forward.
- Tighten the abdominal muscles.
Lift body in boat position 5x
- Lie on your back with legs extended and place the extended arms behind the head on the floor.
- Tilt your pelvis upward and your lumbar spine on the ground.
- Keep your back on the ground throughout the exercise.
- Lift your arms and chest about 5 cm off the ground -arms extended backwards.
- You now feel a tension in the abdominal muscles.
- Lift the legs about 20 cm off the ground.
- Hold this for 10 counts.
- Per 2 or 3 players.
- Timing is important.
- Work with fixed function.
- Per 3 players:
- Player Blue is the declarer/ rebounder.
- Player Red takes a through ball.
- Player White makes sure that at the right moment, after the rebound the action for the shot is started.
- Step away in time or swerve from the opponent.
- Then the player Red, who has dodged away again, also drops in at the right moment.
- Change after 10 actions of the shooters.
- Runner goes to rebound.
- Shooter goes through,
- Rebounder becomes shooter.
- Each 2x all functions.
- Per 2 players:
- Taker catches the ball.
- Operator keeps moving and after the catch makes a fierce move to get free for the shot.
- After catch, the ball is passed to the shooter again and the player under the basket goes out again.
- Ball is played to the off shooter who plays the ball right back and goes in for the through ball.
- Change functions after 10 chances - 2x.
