Korfballexercises for u18
The goal of these drills is for threesomes/foursomes to keep moving at a steady pace and take turns taking a chance to score.
The shots come from all sides of the basket.
The shots come from all sides of the basket.
- Scoring 40 through balls, the shooter catches the ball himself and 1 of the 2 others comes in for a chance. In case of a 4-pointer, the ball can be caught by another player.
- Score 15 dodge balls. When the ball is caught, the third player immediately makes an evasive move and is played. Timing is important.
- 20 distance shots from about 6-8 meters from the basket, again keep moving until you get the ball.
Finally, each player scores 5 penalty shots in a row. The others can stretch in that time if they want.
Requirements: 2 speedladers with a basket behind them.
After each exercise, run through for a pass or a shot, catch your own ball and pass to the next player.
After signalling, the handler runs to the beginning of the speed ladder.
Exercise:
After each exercise, run through for a pass or a shot, catch your own ball and pass to the next player.
After signalling, the handler runs to the beginning of the speed ladder.
Exercise:
- Lateral high knees, speed ladder:
- Jog sideways through the ladder, raising your knees and keeping your torso upright.
- Move your arms along with the movement. left and right.
- Straight fast through speed ladder
- Whoever scores the most goals from the through ball has won.
Speed Ladder:
- Sideways with knees high through the ladder. Always place both legs in the ladder. Remember to keep a straight back and keep looking forward.
- Hopping with 2 feet at a time. Start with 2 feet in the ladder and hop with both legs next to the ladder at the same box. Then forward back into the ladder and out with both legs.
- 2 steps forward, 1 step back.
- Stand to the left of the ladder and hop right in and then right out of the ladder. Then with the left in and out of the ladder.
- Sideways put 1 leg in the ladder and 1 leg behind it. Then switch legs, rotating with the hips.
Hoops:
Place the hoops so they are about one meter apart, so you can skate
Place the hoops so they are about one meter apart, so you can skate
- Skate 5x through the hoops, holding each jump for 3 seconds.
- Hopping 5x through the hoops, alternating between hopping a hoop on the left and hopping a hoop on the right.
4 attackers and 4 defenders.
Practice:
Practice:
- The attack plays the ball around, puts down rebound at given moment and tries to cut in to support position or to chance from the 3-1.
- The defenders must give pressure on the outside and prevent the cut-in moment.
- Do not yet defend in the ball line and do not take over from each other.
Variant exercise:
- Like the previous exercise but the defenders must now pay extra attention to the following points:
- To-coach from basket zone overview.
- Maintain defensive triangle in basket zone and in front court.
- Sit low and hand high.
Variant exercise:
- Same as the previous exercise but the defenders may try to steal the ball by putting more pressure on the ball lines.
Do each assignment 6 minutes, after 3 minutes switch positions.
Rules of play:
- You stay with your group on your own side.
- Leaders change sides so that everyone keeps moving.
- The intention is that the exercise is done with high intensity.
- Start in front of the cones. After cone 5 sprint to the first basket.
- Rebound sprint then to second basket.
- Rebounder second basket joins cones again.
- On one side a coach works as a passer.
- Individual score is added up.
- Counting aloud with your team.
- Per round 1 point.
- Round 5 counts for 2 points.
Exercise:
- Round 1:
- 10 through balls. Cone exercise: knee lifts.
- Round 2:
- 8 shots 3-4 meters. Cone exercise: 2 pawns forward, 1 pawn back.
- Round 3:
- 10 short chances. Cone exercise: zigzagging.
- Round 4:
- 6 shots 4-5 meters. Cone exercise: zigzagging backwards.
- Round 5:
- Team with least points determines the exercise, including the cone exercise.
Per 2 players at the basket. Always 45 seconds per player.
- Pass ball from cone 8 meters before the basket
- From cone left, open and pass the ball outside the hand.
- Open from the right side of the cone and pass the ball outside the hand.
- Competition format: loose ball from 10m, 8m and 6m extra pots which count for 1, 2 and 3 points respectively.
Moment of rest: shoot from a calm movement - From cone swerve with shot to the right
- From cone swerve with shot to the left
- Open from left cone, pass again with inner hand and via deflection take shot to left
- From cone right open, pass again with inner hand and via deflection to shot at right
- Plank: 2 x 25 seconds
- Pumping posture: tap alternately left and right shoulder but keep your body stable: 2 x 25 secs put your feet wide enough
- Push up sideways: 2 x 25 sec
- Sitting on hands and knees: one leg and one arm above, make short upward movements from above position: 2 x 25 secs
- Push up sideways: 2 x 25 sec, but now bring your upper arm under your body each time: 2 x 25 seconds
- Sit-ups: 2 x 15x last 3 counts of holding
- Reverse plank, supporting on elbows and heels: 2 x 25 seconds
- Superman 2 x 25 seconds
- Combination:12 seconds each, turn at once plank sideways / left plank sideways / right plank
Play 2 against 2 on 1 basket
Difficulty of this task is that there are few options to work towards a chance.
Difficulty of this task is that there are few options to work towards a chance.
Free running and passing are therefore of utmost importance.
Let the players help think about what the best options are.
The attackers stay in the field of play and play until a goal is scored or an interception is made.
Ball out of the field of play is also an interception.
Because of the high intensity, build in some more rest.
Let the players help think about what the best options are.
The attackers stay in the field of play and play until a goal is scored or an interception is made.
Ball out of the field of play is also an interception.
Because of the high intensity, build in some more rest.
Per basket 2 teams of 2
Mark the shot distance with cones
Mark the shot distance with cones
- Per team a declarator/ rebounder and a shooter.
- The goal is to score 5x as a shooter, then you earn 1 point for your team.
- When 1 of the 2 teams has a point, both switch positions and start again with the goal of scoring 5x.
- The team that has 3 points first wins.
Pay close attention to the basic technique of the shot. Important to execute well. Often players will tend to shoot quickly under time pressure.
Play 2 against 2 with mixed teams
Static position of 4 players 2 teams around the basket.
Player of team 1 takes the shot and at that moment all players react by rebounding.
Static position of 4 players 2 teams around the basket.
Player of team 1 takes the shot and at that moment all players react by rebounding.
The team that is not in possession of the ball, after the rebound, become defenders.
The attackers can choose to shoot after the rebound or by 1 or more passes seek the second chance.
End is when the defenders have the ball or a goal is scored.
If a goal is scored, that team may start again. If no score is scored then the other team may start.
Starting shot inside: 1 point
After the starting shot is scored: 2 points
The attackers can choose to shoot after the rebound or by 1 or more passes seek the second chance.
End is when the defenders have the ball or a goal is scored.
If a goal is scored, that team may start again. If no score is scored then the other team may start.
Starting shot inside: 1 point
After the starting shot is scored: 2 points
Goal of the training:
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
- Make 2 out of 5 distance shots from 6 meters.
- Then you get one chance from 4 meters.
- You must score the one from 4 meters to earn a point.
- Your opponent can undo this point by also scoring the chance from 4 yards.
- Score 3 of the 5 short chances from 4 meters
- Then score 2 penalty shots, at 2, to earn a point.
- Your opponent can undo this by also scoring both penalty shots.
- Score 2 of the 5 shots behind the basket from 5 meters.
- Then score 3 through balls, from 3 chances , to earn a point.
- Your opponent can undo this point by also scoring 3 walk-through balls.
- Scoring 1 of 5 distance shots from 8 meters.
- Then score 3 out of 4 chances under the basket.
- Your opponent can undo this by scoring 3 out of 3 chances under the basket.
Exercises with broom stick
1 stick per person.
- Stick in neck, feet shoulder-width apart;
rotate arms while continuing to look forward. Repeat until the oblique abdominal muscles sour.
30 x - Stick in neck, feet shoulder-width apart;
now squat. Knees at 90 degrees.
15x - Hold the stick in front of your abdomen with your hands as far apart as possible.
Now you bring the stick over your head to your back and back again.
10xExtra
Variation:- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with 1 hand high and 1 hand low. 10x.
- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with the other hand high and over the other shoulder. 10x.
- Put the stick vertically on your hand and balance with it.
On each hand 15 seconds. - Lunge with stick in the neck. Large step forward and bend through the other knee. Drop off on front leg and return to starting position. Each leg 10x
Sticks on pawns
Work in pairs. One works, the other rests.
12 pawns and 6 sticks needed.
- Forward through odd row of sticks and back by the even row of sticks,
so you keep looking one way. 10x each - Make sideways movements between the sticks from left to right and right to left, then walk backwards to the end of the box. Each 10x
- Stepping sideways between the sticks from left to right and right to left, then sprinting to the end of the box.
With both legs between the sticks as in speed ladder. Each 10x - Leap over the stick between the pawns left/right.
At each stick 2x to the right and 2x to the left. 3 times each - In pairs run over all the sticks and sprint to the end of the field.
1 foot between the stick. Each 10x.
Closing
Mutual game
Mutual game
The poles are side by side on an imaginary center line in the box max 4 per box.
The side/or center/back line are the end marks.
Per pole a declarer and a runner. The runner walks from line to line and shoots from the back one time and from the front the next.
The runner runs 3 minutes each time.
The side/or center/back line are the end marks.
Per pole a declarer and a runner. The runner walks from line to line and shoots from the back one time and from the front the next.
The runner runs 3 minutes each time.
- Easy pace as a warm up.
- Tempo goes up to 50%.
- Take through ball with short sprint and run out slowly to the other line.
- Halfway through the run-up two steps to the left or right and then run through again 50%
Although the emphasis is on fitness, make it a contest with your fellow runner to see who scores the most.