Korfballexercises for u19
- Player sprints forward.
- Then sideways to the left.
- Sideways to the right.
- Sideways to the middle.
- Finally backwards to starting point.
- Do this in pairs of 3 alternating and do this 5x each.
- Announcer with ball under the basket, shooter and defender in front of the basket.
- The shooter gets free around the basket and takes 6 shots.
- The defender may block a maximum of 2 of the 6 shots.
- Passive pressure is applied to the other shots.
- The intention is for the attacker to actually shoot regardless of what the defender does.
- And the intention is to shoot convincingly, the balls that are not blocked must be really shot to score, so don't focus too much on the defender but just keep shooting.
- With 4 players you have an extra rebounder.
Exercises with broom stick:
- Stick in neck, feet shoulder width apart.
- Rotate the arms while keeping yourself facing forward.
- Repeat until the oblique abdominal muscles sour.
- 30x.
- Stick in neck, feet shoulder-width apart.
- Now squat. 90 degrees in the knee
- 15x
- Hold broom stick in front of your belly with hands as far apart as possible.
- Now go over your head bringing the stick to your back and back again. 10x
- Same with 1 hand high and 1 hand low. 10x
- The same with the other hand high and over the other shoulder.10x
- Place broom stick vertically on your hand and balance with it on each hand.
- 15 seconds
- Lunge with stick at the neck.
- Big step forward and bend through the other knee.
- Dismount on the front leg and return to starting position.
- Each leg 10x
Exercises with Speed Ladder
- Heels buttocks with hands on your buttocks. Each foot enters each box. 10x
- Hopping through ladder on left leg. 10x
- Hopscotch through the ladder on right leg. 10x
- 1 leg in the ladder and 1 leg out of the ladder, hopping up and outer leg in the ladder and inner leg out of the ladder. 10x
- Side hopping in - and out in the ladder . 10x
Target
- Pure shooting and build fitness.
- Which pair will be the first to achieve 0 up and down runs.
Rules
- You start by sprinting up and down the width of the hall 5 times as fast as possible.
- Then you shoot 10 times within 2 meters and count how many times you score. You shoot alternately, so 5 times each.
- If you have scored 5 or more times -half your number of single sprints- then you may sprint up and down the hall one less time, so 4 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 have run, then you are allowed another up and down.
The focus in this exercise is on finishing chances and timing in the rebound. If
you do not score goals quickly enough, you will lose the game.
you do not score goals quickly enough, you will lose the game.
- The goal is to score 5 goals.
- The rebounder under the basket plays against the shooter in front of the basket. Which of the two players scores 5 goals first?
- The rebounder starts as a pointer such that too shooter has to shoot from movement outside the 6 meters.
- The rebounder may shoot only if he or she catches the ball in one shot without scoring a goal.
- If one scores 5 goals switch positions.
- We play the best out of 3 games. So at 2-0 it is finished.
Too easy or too difficult:
- Then increase or decrease the shot distance.
- Play with the number of goals they have to score.
- To challenge the rebounder, you can choose to have the rebounder start several meters from the basket. It becomes more difficult for the rebounder to catch the ball in one shot.
The focus in this exercise is on finishing chances and timing in the rebound. If
you do not score goals quickly enough, you will lose the game.
you do not score goals quickly enough, you will lose the game.
- The goal is to score 5 goals.
- The rebounder under the basket plays against the shooter in front of the basket. Which of the two players scores 5 goals first?
- The rebounder starts as a pointer such that too shooter has to shoot from movement outside the 6 meters.
- The rebounder may shoot only if he or she catches the ball in one shot without scoring a goal.
- If one scores 5 goals switch positions.
- We play the best out of 3 games. So at 2-0 it is finished.
Too easy or too difficult:
- Then increase or decrease the shot distance.
- Play with the number of goals they have to score.
- To challenge the rebounder, you can choose to have the rebounder start several meters from the basket. It becomes more difficult for the rebounder to catch the ball in one shot.
Cobra stretch 10x
- Lie on your stomach on the floor with legs side by side and toes long.
- Place the palms near the top of the shoulders on the ground.
- Exhale and push the body up by arching the back.
- Keep the hips on the ground.
If this is too heavy, support with the elbows on the ground instead of the hands.
Standing side stretch 10x
- Stand with feet shoulder-width apart.
- Clasp the hands together above the head.
- Bend sideways so the ear begins to point toward the ground.
- To stay balanced, push the hips in the opposite direction.
- Slowly come into the position and hold the stretch for 5 counts.
- Continue breathing normally.
Kneeling abdominal stretch on thighs rocking 10x
- Sit on the knees with knees hip-width apart and toes on the floor.
- Place the hands under the buttocks on the thigh.
- Arch the back back so that the chest comes forward.
- Tighten the abdominal muscles.
Lift body in boat position 5x
- Lie on your back with legs extended and place the extended arms behind the head on the floor.
- Tilt your pelvis upward and your lumbar spine on the ground.
- Keep your back on the ground throughout the exercise.
- Lift your arms and chest about 5 cm off the ground -arms extended backwards.
- You now feel a tension in the abdominal muscles.
- Lift the legs about 20 cm off the ground.
- Hold this for 10 counts.
- Per 2 or 3 players.
- Timing is important.
- Work with fixed function.
- Per 3 players:
- Player Blue is the declarer/ rebounder.
- Player Red takes a through ball.
- Player White makes sure that at the right moment, after the rebound the action for the shot is started.
- Step away in time or swerve from the opponent.
- Then the player Red, who has dodged away again, also drops in at the right moment.
- Change after 10 actions of the shooters.
- Runner goes to rebound.
- Shooter goes through,
- Rebounder becomes shooter.
- Each 2x all functions.
- Per 2 players:
- Taker catches the ball.
- Operator keeps moving and after the catch makes a fierce move to get free for the shot.
- After catch, the ball is passed to the shooter again and the player under the basket goes out again.
- Ball is played to the off shooter who plays the ball right back and goes in for the through ball.
- Change functions after 10 chances - 2x.
- The white attacker plays the ball to the red attacker and runs after the ball.
- Under the post, the blue attacker runs parallel to the white player.
- At the moment the red player plays to the blue one, the white player goes in and gets the ball for the through ball.
- The other red player completes and steps out if necessary.
Same as pawn looting, but now you may loot people when you run out of pawns in the middle.
Game rules:
Game rules:
- Teams play against each other.
- Each team has its own basket.
- Instruct which shot is to be made, if this shot is in place then you may take a pawn from the middle
- Are the pawns gone then you may take a person from another team.
Goal
- Which team has robbed the most pawns/ players at the final signal.
or - Which team has robbed all the players at its basket.
Rules/Agreements:
- Divide team into groups of 2-3 people.
- Each group stands behind a row of pawns: last in line stands under the basket with ball.
- Number 1 runs to pawn 1 and back, to pawn 2 and back, to pawn 3 and takes a passed ball, catches ball and stands in throw.
- Number 2 runs to pion 1 and back, to pion 2 and back, to pion 3 and takes a passed ball, catches the ball and stands in the throw.
- They do this until they have both scored x number of times.
Variations:
- At pion 2, use a through ball in the first round.
- At pawn 3, distance shot in the second round.
- At pawn 4, penalty throw in the third round.
Objective:
Learn to feel each other without communication and keep face on the game.
Setup:
Two baskets facing each other. At each basket a ball and two players.
Game:
Learn to feel each other without communication and keep face on the game.
Setup:
Two baskets facing each other. At each basket a ball and two players.
Game:
- Player 1 under each basket walks to the center.
- In the middle, players 1 rotate around each other, face remains towards the basket.
- Run-through is initiated and self-captured.
- Player 2 throws on and sets up a run to the center; grope with player 2 across.
