Korfballexercises for u15
- Player walks to pilon and makes sideways movement to left or right
- Clearly makes 3 steps sideways facing the basket
- Follows by a through ball
- Score 10 times after moving to the left and 10 times after moving to the right.
- Same, but now a feint follows at the pilon and then a sideward movement and a through ball at a clearly higher speed
- Now with opponent and get the ball after the dodge, you play the ball back to the basket and make a through ball.
- Depending on the defender, you pass outside or inside
- At inside pass you pass the ball to the other hand, because the defender protects the outer hand
- At the moment of play, you step past your opponent and cut inside in front of her
In groups of 3 at the basket
Pick up pots in the middle (2 places) when tasks are completed (continue until pots run out, no staking on other posts)
Pick up pots in the middle (2 places) when tasks are completed (continue until pots run out, no staking on other posts)
Tasks: (take chances in turns)
- Together 8 runners score
- Basket from 2 to 6 dots
- Together 5 runners score
- Basket from 2 to 3
- Together score 6 go-arounds, then together score 4 shots (on the move) from about 6 meters. Swap after 3 shots
- Hive of 2 first together to score 4 shots, then together to score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
- Score together 6 go-ahead shots, then score together 4 shots (on the move) from about 6 meters. Swap after 3 shots
- Basket of 2 firstly together score 4 doorlopers, then together score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
- First each score 1 run through, and then each score 2 penalty shots
- At basket of 2, someone scores 2 shots through the net
- First each 1 runner scores, and then each 4 short chances under the basket
- At basket of 2, someone scores 2 go-arounds, and scores 6 short chances each
3 per basket
- 1 shooter and 2 rebounders behind the basket at 3 or 4 meters (depending on level).
- Of the 2 rebounders, 1 is attacker, 1 defender: agree in advance who has what task.
- Shooter in front of the basket calls "yes", at that moment both rebounders may move towards the basket to take the correct position.
- When attacker indicates that he/she is in a good position, shooter may shoot.
- 3 rounds, then switch positions.
Points of attention:
Pay attention to positioning of attacker/defender in rebound, properly blocking out opponent
Pay attention to positioning of attacker/defender in rebound, properly blocking out opponent
Variations:
- Do not agree in advance who has what position and let players count points separately for x-number of rebounds to get.
- Shooter shoots at any moment, then rebounders may only react to catch.
- Shooter joins the catch and, when the shot is missed, may pass to attacking rebounder for a short chance.
4 or 5 players per basket
1 attacker, 1 defender on the attacker, 2 attackers.
- Attacker tries to get into position while defender defends.
- Attackers must play in such a way that they can draw on the attacker and thus put the defender offside.
- Therefore, continuously shift the game.
- If a forward can be played into, make a move and change positions.
Variation:
- Play attacker over the ball or pull away to the back of the basket.
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
- Set out a parcour of hats (= game board).
- Per pair of players a pylon is needed (or a water bottle/shirt).
- First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
- Dice is the number of hats ahead.
- 1 through 5 are korfball drills, 6 = fitness task
- If you land on the same pylon as another duo, you may give them an extra assignment.
- Examples of korfball exercises:
- walk-through balls
- dodge
- shots
- penalty throw
- 2 walk-through balls and then a penalty throw
- pull-away balls
- Examples of fitness exercises:
- Squats
- Push-ups (possibly on knees)
- Jumping jacks
- Lunges, first stepping out with the left, then with the right.
- Burpees
- Divide the team into 2 equal groups
- 4 poles
- Per group 2 poles to defend
- May score on the 2 poles of the other group
Target
- To shoot cleanly and build up fitness
- Which pair has the first 5 up and down runs?
Rules
- You start by sprinting up and down 10 times
- Then you shoot 10 times and count how many times you score
- If you have scored 5 or more times (half of your number of sprints up and down), you may sprint up and down once less, so 9 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 sprinted up and down, you may subtract another time.
Exercises with broom stick
- Stick in neck, feet shoulder width apart. Rotate your arms (body), while you keep looking forward. Repeat until the abdominal muscles go numb. 30x
- Stick in neck, feet shoulder-width apart. Now make squat (90 degrees in the knee) 15x
- Hold the broom stick in front of your belly with your hands as far apart as possible. Now you bring the stick over your head to your back and back again 10 times
- same with 1 hand high and 1 hand low 10x
- same with other hand high and over other shoulder 10x
- Broomstick vertically on your hand and balance on each hand 15 seconds
- Lunge with stick in the neck. (Big step forward and bend through the other knee.) Lunge on the front leg and return to starting position. Each leg 10 times
Sticks on cones
- Jump over the stick between the cones (left/right)
- Run with pairs over all sticks and sprint to the end of the field
- Move sideways between the sticks from left to right and right to left, then sprint to the end of the field.
- Same, but backwards
- Forward through the odd row of sticks and backward through the even row of sticks.
- With 3 teams at a basket.
- 2 shooters and 1 receiver.
- The shooters keep moving around the basket at about 5 metres. They get the ball in turn.
- The first one to score 3 times stays standing, the other shooter is going to catch.
- Who shoots first 5 times someone away.
Speed ladder (the next one only starts when the first 4 squares are gone)
- Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
- Hopscotch through the ladder on the left leg 10x
- Hop through the ladder on the right leg 10x
- 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder. 10x
- Sideways hop on and off the ladder
Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
- One player stands in the box, the other(s) look on.
- Put two lines on each side of the rectangle.
- The players in the box move their feet on the spot. (dribbling)
- The players are constantly given commands that they must respond to.
- Each time you mention a color of a hat, they must touch that hat with their hand.
- The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
- Everyone 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 colour of a hat
- Put poles opposite each other at 20m from each other. (possibly a pylon in the middle)
- Per pole you have two or three players.
- One lady starts from each pole and walks to the middle, where she turns around each other and passes to her own basket.
- The girls who pass on to the other side of the centre run straight on to the centre and circle each other to make a through ball.
- With threes, it is also possible to have a dodge ball or distance shot.
- The running distances are important for the endurance condition.
- score 20 overhead balls per team.
- score 20 dodge balls under the waist per pile
- score 10 dodge balls left per pile
- score 10 dodge balls per pole right swerve
- score 20 distance shots per pile which are marked between 7-5m