Korfballexercises for u17

• Put pilons about 6 meters apart. Divide the group into 2. 
• In the case of five, one group of 3 and a group of two. 
• The goal is to keep the ball in the middle between the pilons at all times. 
• As soon as a player receives the ball, the player must be at the centre of the other side. 
• After you have passed the ball, you join the back row on the opposite side. 
• NB: Nobody stands still and tries to see what happens at all times
  • Do not arrive too early or too late. 
  • Throwing while moving. 
  • After five minutes switch side (left hand).

• Make pairs, at each post a pair.
• We are now going to use the posts lengthwise, namely one player of the pair attacks the post opposite to him or her.
• One player of the opposite post does the same.
• How does this work?
• Of each pair there is a number 1 and a number 2.
• Number 1 is going to defend his post for a minute and a half against the other number 1 of the post opposite to him.
• When the number 1 of a post has had a chance, the other number will attack and so there will be a change of function (and of post, because everyone is defending his own post).
• So there is always a change of function if the attacker has lost the ball.
• As a player, you are attacking as well as defending for a minute and a half

• One ball per groups of two/three. 
• The players pass until they reach a post. 
• At the post both players may shoot once. 
• Then they have to pass again to another post. 
• All groups just cross each other. 
• Whichever team to achieve 15 goals first wins(optional).

• 4 children are standing next to each other, about 5 meters apart.
• 1 child is going to do the exercise:
• Receives the ball at the first pilon, returns it to the player on the other side, and moves on to the second pilon and so on. 
• At the back pilon he returns with a full sprint.
• Then switch, everyone moves a place, number 5 does the exercise now. 
• Everybody has their turn. Possibly everyone could go 2-3x.

• Work in groups of 2-3 or 4 and a post. 
• Players stand in front of each other and throw the ball to each other.
• Player A throws to player B. 
• Player A runs towards player B, but then backs away towards the post and gets the ball from player B (deep pass). 
• Player A shoots the ball into the post. 
  • Make sure you run close enough to the post. 
  • Don't stop running too early and the pass must be precise.
• You can extend the exercise further by passing the ball back to player B instead of taking a shot, 
  • then it's important that player B makes a running action to become available for a pass. 

• Players stand in front of each other and each has a ball in one of their hands. 
• One in their left hand, the other in their right hand.
• Now they are going to throw the balls to each other 
  • ...so for a certain period of time or for several times

• Shooter stand in front of the post, with a defender
• Shooter stand in front of the post, with a defender
• The ball is thrown in from under the post, after which the ball is handled from the outer to the inner hand for a through-ball.
• The pilon is now placed 6 metres in front of the post, a passer with ball stands under the post.
• A runner and defender stand at the pilon.
• The runner goes back and forth around the pilon and starts counting how many times he or she can double the ball with the passer, without it being intercepted by the defender (everything must be done with one hand).
• After four doubles, the through-ball is made, the defender only gives pressure and allows the through-ball if the defender passes over the right leg.

• A player stand with the ball well behind post
• Attacker with defender in front of the post
• Attacker must always run towards the line of pilons after a shot
• Then wait until the passer throws the ball so he can run backwards and shoot
• Switch after a goal
  • Pressure: 
    • Defender runs slowly with the attacker
    • Defender 75%
    • Defender full pressure

• Shooter with a defender in front of the post. 
• Passer with defender behind the post. 
• Passer throws long ball at shooter and takes rebound.
• Shooter may pass an x on defender rebounder
• When defender jumps in, rebounder steps out for a breakthrough.

• 4 versus 4 
• Men come into a supportive position to let the men score.
  • Option 1: Positions under the post are filled by 1 lady and 1 man.
  • Option 2: Positions under the post would be filled by 2 ladies.
  • Option 3: Play in 3:1 ratio
• Ladies would play side by side, one for the breakthrough and the other for the shot.

• Work in groups of 3
• Players throw the ball at each other
• Player A throws to player B. 
• And player A runs deep
• Player A shoots the ball into the post
  • Make sure you run straight to the post. 
  • Don't stop running too early and the pass should be good.
• You can extend the exercise further by passing the ball back to player B who takes a through-ball instead of taking a shot 

BRIDGE

Starting position

• Lie on your back.
• Bend your knees 90 degrees and put both feet flat on the ground.
• Your arms lie along your body with your palms down.

Action

• Tighten your buttocks and belly.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To add increase the difficulty of this exercise, stretch your right and left legs alternately, keeping your hips in position.