Korfballexercises for u16

• Each team has a basket and a ball, the exercises start with one person under the basket (with the ball) and two persons in front of the basket.
• After the shot, the ball is passed to the next player, who has to catch the next ball and pass it to the next player.
• After passing the ball, another round of shooting follows.
• If necessary, the exercise can also be done with four people, the players just get a few less turns.
• If necessary, use a pylon for each basket.

1. Play passing balls from about 10 metres in front of the basket.
2. The same, but now overhead.
3. As 1., but the ball is played forward from under the basket first.
   1. The shooter returns the ball to the receiver under the basket and runs after it to take the ball.
4. Shooting from a standstill from a distance of approx. 8 metres (again, after the shot, run to the basket to catch the next ball).
5. Shooting after a move to the left or right from about 7 meters distance.
6. Take evasive action on the left (start at the pylon about 10 metres before the basket, at 5 or 6 metres before the basket make a sharp left hook).
7. As 6., now over the right side.
8. Take penalty shots.
9. As 4., but after the distance shot, the shooter takes another walkthrough ball.
10. The shooter threatens with a walkthrough, but stops very abruptly at about 3 metres before the basket (hoping that the defender will 'shoot through'), gets the ball and finishes the chance.
11. The shooter makes an evasive move (over left, or right), receives the ball, but instead of shooting, he takes a walkthrough ball.
    1. There are various ways of putting the ball inside
       1. with the 'outside hand' - i.e. in a dodge to the right with a right-handed stretch -,
       2. with a bounce,
       3. by an overhand or an underhand sling throw,
       4. or by transferring the ball to the other hand with a left-handed stretch throw.
    2. There are several factors that determine which method is best, a good korfball player will need to master several ways.
12. The shooter makes an evasive move, pretends to receive the ball (possibly the attacker makes a feint), but immediately takes a through ball afterwards (so like c., but without the ball).
13. The shooter takes a walk-through ball, after a few metres he suddenly sidesteps.
    1. However, the dodge is not continued: there will be a walkthrough anyway.
    2. I call it the Lucas move, after Albert Lucas who had a lot of success with it.
14. Numbers 1 and 2 under the basket, number 3 (who has the ball) in front of it. Number 1 starts away from the basket, receives the ball, makes a half turn and shoots (= starting away from the basket).
    1. Number 2 catches, plays to number 1, takes off, receives the ball back, makes a half turn and shoots.
    2. Number 3 intercepts etc.
15. The shooter makes an evasive move to the right, receives the ball, but returns it to the receiver under the post and runs straight to the basket himself (i.e. in the direction he just came from).
    1. He receives the ball back and shoots

1. The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
   1. The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
   2. When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
2. Now 1 lady stands under the pole.
   1. The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
   2. After the last pylon she plays the pole lady and takes a walkthrough ball.
   3. The person who passes on the ball starts in front of the pylon.
   4. The third lady is on her way.
   5. Score with 3 15x
3. Straight ahead hopping over the sticks and take the ball.
   1. 15x scoring
4. You stand crosswise on the pylons with stick between them.
   1. You step over the stick with your right, then with your left and then over the next stick.
   2. Finally you pass the ball.
   3. 15x scoring
5. Hopping over each pole twice and then take the ball.
   1. 15x scoring
6. Every player has a ball.
   1. Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc. 
   2. Each leg 10x, then from inside to outside.
7. Bounce the ball between your legs from front to back and from right to left, then from back to front. 
   1. Each 10x
8. Roll the ball around your hips and keep wrapping it up.
   1. 20x to the left and 20x to the right
9. The ball lies on 2 hands that you hold on your back.
   1. Play the ball over your head by bouncing it up with both hands.
   2. Catch the ball in front of your body. 
   3. 10x.
10. Exercise 9 but now in reverse.
    1. Catch with the hands on the back.

• Lay out a rectangle (16x8 meters? Depending on the number of players).
  • Divide into equal parts by a center line.
• Divide the group into 2 teams, each with their field.
  • The goal is to eliminate the opposing players.
• The ball must not touch the ground first, the 'defending' player is not out if he/she can catch the ball.
• Round 1:
  • The player who has been eliminated may re-enter the field if someone else from his/her team was eliminated.
• Round 2:
  • The player who was thrown out may re-enter the field when he/she has scored 4 times.
• Round 3:
  • Same as the previous one, but now the eliminated player is placed behind the opposing team's field, and may try to pass from there.
  • If a previously thrown out player can hit someone from the back, he/she may be placed in the main field again.

• To achieve 3 in a row by shooting

• You play in teams against each other
• Choose a task. Think of a shot shape and amount of shooting
• If the above rule is met, you may place a ribbon/hat/ball in a box/hat or on a pawn.
• Each team has 3 items (ribbon, hat or ball) to conquer a square.
• If your 3 items are already in play, but you haven't got 3 in a row, but you have completed the task, you may place an item in play in another square to be conquered.

1. Make 5 passes
2. Make 5 shots from behind the basket
3. Two baskets opposite each other. At each basket 2 or 3 players. They will shoot at the other basket. If he sits, the ball is for the other. If he is not seated and the other catches the ball before it falls to the ground, the opponent may try to shoot from there. If the ball hits the ground, it is for the team closest to the ball (players stand just behind their opponent's basket). 5 goals is a box of 3 in a row conquering.

• Collect pots (for 3 posts 10 pots, for 4 posts 13 pots) in the middle when the tasks are completed (continue until there are no more pots, there will be no staking on other posts)

• Score 8 consecutive runs together
• Score 3 consecutive runs together
• First together 4 runners score, then together 4 shots (from movement) from about 6 meter
• First together 4 runners score, then together 4 shots from 4 meter behind the basket (from movement)
• First each player scores 1 runner, then each player scores 2 penalty shots.
• First each 1 runner scores, and then each 4 short chances under the basket

• Training condition with 4 teams
• You stay with your team on your own side.
• Leaders change sides so that everyone stays in motion.
• The intention is that the exercise is done with high intensity.
• Start in front of the pawns. After pion 5 in sprint to the first basket.
• Rebound sprints to the second basket.
• Rebounder second basket joins again with the pawns.
• Count the scores per team
• Count out loud with your team, to keep the competition element in it.
• Round 1:
  • Score 20 balls. (pawn exercises = slalom)
• Round 2:
  • 10 shots 3-4m scoring. (Pawn exercise = 2 pawns forward, 1 pawn backwards)
• Round 3:
  • Score 20 short chances behind the post. The sprinter is indicated and he plays back to the rebounder who stepped out from under the post (pawn exercise = hopping over the pawns).
• Round 4:
  • Scoring 10 shots 4-5m. (Pawn exercise = skating over the pawns, holding landing).
• Round 5:
  • Score 10 evasive balls. (pawn exercise jumping up at pawns 1, 3 and 5 and squat at 2 3n 4)

• With two or three teams at the basket.
• We take turns to shoot 4x.
• We start with a pull away ball at the basket (max 3m)
• Then a distance shot.
• After the distance shot we take a dodge ball
• And finally a walk through ball.
• The walk-through is caught and the next one starts.
• Score per pair 40 points. Distance shot counts for 2, the rest for 1.

A small square around the basket. In this square, 2 players must continuously attack and pass. After each pass the player is in motion.

• 2 Run after passing. After 4 ball touches the shot follows and the other one catches it (shoot to score, not because you are free).
• 3 Crossing after passing.
• After each pass, the thrower crosses with the player who did not receive the ball and they swap positions. After crossing, the ball goes to one of the two and the other one catches it.
• 3/1 Same as above but make sure that, as soon as you receive the ball, you are ready to shoot. If you are in a good position and have caught the ball well, you may shoot, otherwise you play on and the next player shoots.
• 4 All of the above actions but now with a good rebound, but this one does not stay in position.

1. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x

• 1 pole
• All players in a row at a good distance, not too close.
• The first one starts shooting, when he has shot the 2nd may shoot.
• If you score before the player behind you scores, give the ball to the next player and join the back of the row.
• If the player behind you scores before you score, you're out. Both balls go to the next 2 in line.

1. Players stand in line in front of the basket.
2. Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
3. Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
4. Player 1 finishes it. (and start again at step 1)

Work with 3 teams

• Score 10 goals after a move to the left. (run from front to side until about 5 metres next to the basket)
• Score 10 goals after a move to the right. (run from side or back to right to about 5 metres from the basket)
• Score 20 distance shots >/ 7 meters.
• Score 10 sprint through balls.
• Score 10 walk-throughs with running defender.
• Score 10 penalty shots without missing.