Korfballexercises for u17
In short: exercises in catching and throwing close to the lines of the box.
Organisation: every foursome has a ball. Each foursome works near a line. Explain a piece of line of about 15 metres per foursome.
Why these exercises? The catching and throwing of the ball has to take place within the lines of the box or outside the box, provided that the player and the ball do not touch the ground outside the lines. Balls that threaten to go outside the box, for example, must be kept in, which does not require a special technique, but rather a sense of timing. And that can and must be trained.
a ) An exercise for keeping the ball in when it threatens to go 'out'. The ball is thrown in by the regular ballplayer A a little outside the 'box'. The players come from the front along the line and have to play the ball back to the declarer in a small jump (take off on the right side of the line!). Then they have to join the line again. The server throws the ball further and further outside the box. Very soon it will appear that some players, who used to be hardly able to handle a ball thrown 10 centimetres outside the box, are now quite capable of keeping a ball that is a metre 'out' in the box. A matter of timing and a bit of daring.
b ) Same exercise, but now the ball, thrown by declarer A, has to be placed by the players to a second declarer at B (so a quarter-turn has to be made outside the box in the jump).
c ) In exercise a. and b. the players walked along the line, now they come walking straight to the line. Again, handler A throws the ball a little outside the 'box'. The players must try to:
1) keep the ball inside (it doesn't matter how or where it lands), In all exercises below the ball is kept inside with the right side. In all the exercises below, the ball is kept in with the right hand. Therefore, after a while, have the players stand on the other side of the line and continue the exercise as usual to practice keeping the ball in with the left hand.
2 ) Play the ball back to ball handler A,
3 ) pass the ball to a second initiator at B,
4 ) play the ball straight into the field to the row of players at C.
d ) An exercise in jumping. Attacker A1 plays the ball to fellow attacker A2, who stands still just behind the line. Defender V2 has to try, by jumping in front of A2 and without touching the line or the ground on the other side of the line, to throw the ball to fellow-player V1. Or better said: tap, because that's what it actually is. Remember not to hit the ball with your fist! Change function regularly.
Inshort: throwing and catching with an obstructing defender.
Organisation: number three teams, each team has a ball and a piece of the hall or field of about 10 by 10 metres, marked out by pawns or lines.
a ) Loosening up: number 1 and 2 play back and forth in the limited space while number 3 tries to touch the ball. If they succeed, the person who threw the touched ball has to move to the middle (unless the other person could have caught the ball, in which case that person is the loser).
Variation: for more advanced players to keep up the speed of the game: if number 3 taps a player who still has the ball in his hands, then that player also has a turn to be 'lumped'. Of course, loafing with larger numbers of players is also possible.
b ) Number 1 and number 2 stand still at about 10 metres from each other. Number 3 defends number 1, who has the ball. Number 1 must pass the ball cleanly to number 2, over or past the obstructing defender. Then number 3 passes to number 2, who must then throw to number 1 cleanly.
1) With a sling throw (overhand over the defender),
2) with an underhand pendulum throw, under the arms of the defender (favorite of some small underdog korfball players).
3 ) with a bounce, where the ball has to be placed with one hand because of the rather large distance (which is not easy),
4 ) rolling would also be possible, but is not very 'in' with korfball players for quite understandable reasons,
5 ) by pivoting, which is the emphatic moving of one leg to and fro, thus putting the defender out of position. For example, the player with the ball in his hands makes a substantial step backwards with his left leg. If the defender does not follow this move, there is quite a distance between them, allowing the thrower to pass the ball over the defender with relative ease. Most defenders will therefore move closer to the attacker. At that moment, however, the attacker has waited: the ball is (already) taken on the right hand side and the left leg is immediately placed forward again in such a way that the body of the attacker has come between the defender and the ball (the defender is 'held on the back') and there is room to place the ball towards the team-mate. And it doesn't work immediately? No problem, just move the same foot back and forth a few times and the defender will be tricked. Many children find this pivoting beautiful to do; so they do it very often (but then also far too often).
c ) Number 1 and 2 play together, while number 3 defends number 1. The difference with the previous part is that now they can move in space. After about 45 seconds, the players change tasks. For good throwing, see the possibilities mentioned under b.
d ) As a condition exercise a variation on c.: number 3 defends first number 1 for 30 seconds and then number 2 for 30 seconds. After that it is number 1's turn to defend and finally number 2.
e ) Like c., but to make it more difficult for number 1: number 2 stands still on a fixed spot, so the defender knows exactly where to put the ball.
Inshort: simple catching and throwing in a circle.
Organisation: Form circles of about 6 players, standing 5-15 metres apart depending on level. One ball per circle. The players are numbered in the order in which they stand in the circle.
a ) The ball is played around in the circle, without the ball touching the ground. After a while a game: which circle can play the fastest 5 times around?
b ) Number 1 has the ball, passes it to number 2 and runs after it. Number 2 plays the ball back to number 1, who passes to number 3 etc. In this way number 1 runs around the whole circle until he/she is back on his/her own place. Then it is the turn of number 2 and so on. After a while there is another game: in which circle did everybody have a turn first?
c ) Everyone in the circle stands still. They throw the ball at random to each other. The ball must not fall on the ground.
d ) Like c., but with 1 or 2 persons in the middle of the circle who must try to intercept the ball: the well-known loafing.
e ) As c., but now everyone runs after his own ball. So if number 1 plays at number 4, then 1 runs to the place of number 4. He takes his place there, because number 4 will play the ball and run after it, etc.
f ) Different variations on e.: all balls must be thrown with the 'wrong' hand, caught with one hand, or thrown with two hands over a long distance etc. All variations are possible. All variations are possible.
g ) Two persons, starting with number 1 and 2, stand in the middle of the circle. Number 1 is worker, number 2 defender. Number 1 plays the ball in random order to the players in the circle and immediately gets the ball back. Can he or she keep it up for 30 seconds, without the ball falling to the ground and without the defender intercepting it? Or: can the defender intercept the ball? Then the numbers 3 and 4, etc.
h ) Like g., but now the worker has to pass to the players in the circle in order (which is more difficult, because the defender knows who is going to get the ball).
i ) Number 1 stands in the middle of the circle, number 2 has the ball. The circle formation gives something familiar and is especially suitable for young children. During the exercises, the emphasis automatically comes to lie on free running, freeing the throwing hand, etc., in short: on korfball. An indication for exercise g. can be: try to keep the defender 'on your back', turn away from him! It is important to be able to throw with your left as well as your right. Number 2 plays the ball to number 1, runs after him and takes the place of number 1. Number 1 plays the ball to number 3, runs after him and takes his place, because: number 3 plays the ball to number 2 who is now in the middle of the circle, and runs after the ball etc. In this way, everyone in a row will be in the centre of the circle for a short time, while the ball goes around the circle playing back and forth. A nice exercise for beginners. It is also possible to make it a competition between several circles: which circle is the fastest to go around three times?
j ) Catch-up ball, a variation on i.: make a very large circle, in which everyone (e.g. all 12 players) takes a seat. Then put the numbers 1 and 7 in the middle, and give the numbers 2 and 8 the ball. Further the same exercise as with i. Can one ball overtake the other?
Variation:
Catch-up ball occurs in many variations. A well-known variation is: everyone in the circle is numbered, for example 1 to 8. The numbers 1 and 4 have the ball. Now the odd numbers play the ball to each other and the even numbers do the same. Can one ball catch up with the other?
In short: exercise in which catching and throwing are practised in a quarter or half turn.
Organisation: Each team has a ball, two fixed leaders A and B, possibly working with foursomes. After 1 or 2 minutes swap tasks. See further the figure.
a ) Handler A has the ball. Worker number 1 comes running towards A, who passes the ball to A when number 1 is at the same height as ball handler number 1 catches the ball, and plays it back to B with a quarter turn. Number 1 joins the row of workers at the back, B plays back to A. Then number 2 comes on and so on.
b ) Like a., but now a bit more 'beautiful': play the ball after the catch in the jump with one hand back to attacker B. As the exercise is explained above, the ball will be thrown with the left, while before the jump the ball will be thrown with the right leg.
c ) As b., but the declarer B has moved to the other side, so now the throw is made with the right hand.
d ) Declarant B moves a few metres closer to the workers. Number 1 walks up to declarer A, who doesn't give the ball until number 1 is close. Number 1 then plays the ball with almost a half turn to ball handler B. Continue as part a. The opinions of korfball scholars differ about the correct technique for exercise b. and c. Personally I prefer the technique where a small hop precedes the necessary movement, but it is not necessary (at least there are many korfball players who do not make a hop and still do it well). It is very striking, however, that there is hardly any korfball player in the world who can do both exercise b. and exercise c. well, no matter how simple they are! The one who masters b. well, will be very clumsy with c. and vice versa... It is also striking, that in the exercise where you have to throw with the wrong hand, your balance is often better!
e ) Like d., but now 'nicer': who can play the ball after catching it in the jump with a half turn to B?
f ) Like d., but now handler B is on the other side, so the ball has to be thrown with the other hand.
g ) Now with defenders to make it more difficult. There are three helpers (numbers 3, 4 and 5) who stand in a triangle with a distance of about 15 meter between them. In the middle stands the worker (number 1) with a defender (number 2). The worker has the ball, plays it to number 3, gets it back and plays the ball with a turn (possibly in the jump) to number 4. Then the same to ball 5, then again to number 3 etc. The defender hinders, but does not make the exercise impossible. After 45 seconds, the players change functions (number 2 starts working, number 3 becomes defender and the previous worker becomes declarer), etc., until each of the five players has had an attack and a distribution turn.
h ) As g., but now there is more fanatical defending. In compensation, the worker gets the opportunity to choose to which attacker the ball will be played. He may not play back to the declarer from whom he received the ball.
i ) As h., but without the attacker being allowed to choose to whom to play: the ball must be played consecutively to number 3, then to 4 and finally to number 5.
j ) As i., but now the other way round: so play with the other hand. Got it!
Inshort: catching and throwing in groups of four, with the focus on processing balls played from the side.
Organisation: see figure. The numbers 1 have a ball. After 1 or 2 minutes swap functions.
For beginning attackers: the ball must be placed in front of the runners.
a ) Number 1 plays to number 4 and runs in a straight line to number 3. Note that beginners tend to sneak towards number 4. Number 4 puts the ball back when number 1 is at the same height as he is, so that number 1 gets the ball from the side. Number 1 catches the ball and passes to number 3 who takes over (ball to number 4, run in the direction of number 2, receive ball back, pass ball to number 2 etc.).
b ) The declarators roll the ball, the runners must pick it up as quickly as possible (as it were) and pass it on.
c ) Handlers must pass the ball on high: the ball must be caught in the jump, and played on as soon as possible after coming down.
d ) Like c., but who can catch the ball in the jump and play it?
In short: simple catching and throwing exercise with a lot of running for foursomes.
Organisation: The four players form a square (distance about 10 metres, depending on the level), one of the four has a ball. If there are people left over, one or more foursomes can be formed and stand in a pentagon. Almost all parts of the exercise described above can be practised in this form of organisation.
The procedure is as follows:
Player A throws the ball to B, runs after him, gets the ball back and throws to C. He gets the ball back, plays to D, gets the ball back and throws to B over quite a distance, and finally takes his original place again. In the meantime B has already started his round. When everyone in every foursome has had 3 turns the next exercise comes.
Variations:
1 ) The players walk the other way.
2 ) The declarators move slightly to and fro.
3 ) Which foursome finishes fastest? (Everyone has to walk three times). Pay attention at this game that the distances don't get suddenly smaller!
4 ) Make the distances larger or smaller.
5 ) The following variation is more difficult: A plays first long to C (the player on the diagonal), receives the ball back and then plays a short ball to D with a quarter turn to the left. A gets the ball back again and finally (with almost a half turn to the left) throws the ball to B, who takes over. A returns to his own spot.
6 ) As 5, but now walk the other way, and throw everything with the left hand.
Inshort: simple forms of catching and throwing in a roundabout way.
Organisation: (in a group of about 12 people) five players each stand with a ball in a rectangle or large circle. The rest of the group stands in a row at about 10 metres from giver number 1.
The exercise is outlined here for walking in a counter-clockwise direction, it is recommended to change the walking direction regularly. On the one hand, to prevent the muscles from being loaded one-sidedly, on the other hand, because otherwise only the right-handed throwing and catching is practised, which cannot be the intention.
a ) The first player in line runs to server number 1, receives the ball and plays it back immediately. It is caught and thrown with two hands. The worker passes to the second communicator, receives the ball, plays it back immediately and so on. When he is completely round, he joins the row of workers. The second of the row starts his run when skater number 2 passes the ball to the first runner, etc. After about a minute and a half the runners change.
b ) As a., but the runners give the ball very early, so that the ball must be thrown over large distances.
c ) As a., the ball is played with a bounce by the declarers.
d ) Like a., the ball is rolled by the declarers.
e ) As a., but the runners play the ball back with one hand. The ball is always thrown with the outermost hand, i.e. if running counterclockwise, with the right hand; should the running direction be the other way round, the left hand must be used.
f ) As e., but the runners catch and throw the ball with one hand.
g ) The balls are played high and must then be caught in the jump and returned.
h ) The runners signal alternately in different ways: sometimes very early, then with a bounce, then very high etc., the runners just have to get used to it!
i ) The declarers only pass after the worker has already passed them. The worker therefore must pass the ball back to the declarer with a half turn.
j ) The runners get the ball when they are close to the declarants and play the ball back behind their backs (when running counterclockwise, throw with the left hand).
k ) The runners form pairs, one of them becomes the worker, the other defends by keeping close to the worker. The worker must always play free in order to be played to. After passing the ball back to the passer, the worker may wait until the defender is in a good position before running to the next passer, etc.
Variations:
1 ) The distances can of course be made larger or smaller.
2 ) The attackers move slightly to and fro to make it more difficult to return.
3 ) Again: let the players walk the other way so that the left hand also gets something to do!
4 ) Not the declarators have a ball, but the first three or four workers. When a worker is completely round, he gives the ball to the first one in line who doesn't have it yet. If there are enough balls, every worker can also get a ball.
In short: various running and jumping exercises in circuit form,
mainly aimed at improving 'the condition'.
Organisation: depending on the chosen circuit. Below an example
(see the figure) of a circuit with six pairs. In this case you need
6 pillars, two benches and a skipping rope.
You work with pairs.
As soon as the first one of each pair has finished, the second one does the exercise.
As soon as the first of each pair has finished his part, the second will perform the exercise.
When this one is also finished, they both move on to the next exercise.
The trainer always gives the time that you have to work, in this case
30 seconds. To make it more competitive,
each person can count the number of repetitions. Who in each pair runs
and jumps the fastest?
Description of the different parts:
1. Run for the cones: the players run around the cones. At the end they quickly walk back and start all over again.
2. Bench jump: the players jump back and forth over the bench, using their two legs to take off. After six jumps, they reach the end of the bench and then they walk back to the beginning of the bench to start all over again.
3. Walking around the bench and back.
4. Jumping rope, even the boys yes! (For encouragement, tell them that jumping rope is a favorite fitness exercise for boxers!)
5. Line walk: sprint to the first line, tap it, then walk backwards to the starting line, then forward again to the second line and finally backwards again to the starting line. After that start all over again.
6. Jumping: always jump over the 'free man' and back.
In short: practising fast starting and high jumping in duels for the ball.
Organisation: Each team of three (about the same size) a ball and a piece of the hall or the field.
Jump ball or referee throw. The numbers 2 and 3 stand close together at a few metres from number 1. The numbers 2 and 3 must try to get it first. Who wins the duel the most? After two substitutions.
Numbers 2 and 3 stand right next to each other at about 7 metres in front of number 1. Numbers 2 and 3 sprint towards it and try to catch the ball before it falls to the ground. After, for example, 8 changes, the second change is made after another 8 changes.
Number 1 stands between numbers 2 and 3. He rolls the ball a bit away. As soon as the ball has left the hands, numbers 2 and 3 may start. Who will get the ball first? Number 1 may also make feint throws. Physical contact will occur during these exercises. This is officially forbidden, but everyone knows that it happens and that a lot of it is allowed or not noticed by the referees. It is therefore sensible to practise starting and jumping with an opponent around who will touch you lightly or give you a push now and then (whether intentionally or not). Experience has also taught me that some players who actually lose all duels during matches (or even avoid them), can play much 'harder' after doing this exercise one or more times if they have to. And sometimes even like to do so... Enough about this, it seems to me that this is not the place to point out how opponents can be trumped by physical violence.
As above, but now the trio are standing at about 10 metres from a line. Who is first to catch the ball rolled away by number 1 before it rolls over the line, number 2 or number 3? Note: it is not allowed to 'slip' over the line. If for instance number 2 manages to keep the ball in by holding it back for a moment, but does not come to a stop before the line, then there is still a nice possibility for number 3, who fell behind, to grab the ball first!
The numbers 2 and 3 stand close together at a few metres distance from number 1. Who will get the ball first?
In short: running exercise with sprinting and turning in which the players have to go to the bottom.
Organisation: Five lines are laid out with a distance of about 5 metres between them. In the hall will be told which lines on the floor are involved.
Everyone positions themselves behind the starting line. Everyone starts at the same time. You sprint to the first line at 5 metres. Stop, turn and sprint back to the starting line.
Then to the third line (at 15 metres) and back again and then once more to the last line. If necessary touch the ground at every line.
You have to go 'to the bottom' (you will succeed). This exercise can be repeated several times, but then there must be a clear rest in between. In this rest period one can take e.g. one free ball from each section. Then line up behind the line again and sprint etc. until everyone in the section has taken one free ball.
Variations:
The same exercise but now with three teams in relay. Which group finishes first?
Picking up cubes. Like a., but now cubes are placed at the place of the lines, which the children have to collect one by one. Who finishes first?
The 'course' is the same, but now the children alternate between walking forward and backward, or they walk with cross passes, with running jumps,
In short: exercise to determine 'the condition'. Organisation: Set out a course of a known length, for example 400 metres with a pylon every 50 metres.
In a period of 12 minutes the players have to try to cover the greatest possible
distance on foot. The distance covered is a measure
for 'the condition', better said: the endurance
for running. Kenneth Cooper used
the following table (for players over 30 years of age
shorter distances):
The Cooper test is very controversial. On the one hand because many korfball players
hate it (fear of getting tired?), on the other hand because the
test is not a good indicator of korfball fitness.
The power of jumping, the ability to recover after a long attack, the purity ofthe
shot from a long distance at the end of a game
are all things that are of great importance in a game and
are not measured by the test.
However,as an indication of someone's basic fitness at the beginning of the season,
the Coopertest can be used. However, the numbers
from the table aboveshould
beused with some flexibility
. Personally I think 2700 meters for ladies
is quite a long way, but 2800 meters for men is not very far at all
.
distances condition
very bad
less than 1500 less than 1600
Bad
1500 - 1800 1600 - 2000
Fair
1800 - 2200 2000 - 2400
good
2200 - 2700 2400 - 2800
very good
more than 2700 more than 2800
Inbrief: practising various running and jumping forms in a circle formation. Organisation: All the players hold each other by the hands and form a large circle. Then they let go of each other and take a number of steps backwards. The players are numbered in order: 1, 2, 1, 2, etc.
The number 1 runs in a fast pace around the number 2, going around the circle, so the first is passed on the left, the second on the right, the first on the left again, etc. After three laps, the number 2 follows. After three rounds the numbers 2 follow.
Same as in a., but now limping on the right leg. After one round change and go round on the left leg. Then the numbers 2 follow. Repeat one more time.
Jumping: the numbers 2 stand up, the numbers 1 jumps over them. After 2 rounds change.
Same as c., but the billy goats stand a bit higher. The pace needs to slow down a bit now, the important thing is to make a high jump with a powerful push off.
Exercise a. again, but now walk the other way.
The numbers 2 stand in a lying position, the numbers 1 jump over them with a long and high jump (a kind of running jump); the push-off takes place with one leg. After three rounds change. Then the same exercise again, but now take off with the other leg.
The numbers 2 lie down on their stomachs (or possibly squat). The number 1 jumps over them, while they take off with 2 legs. Between the numbers 2 they also jump (hopping). After two rounds change.