Korfballexercises for u19
3 per basket
- 1 shooter and 2 rebounders behind the basket at 3 or 4 meters (depending on level).
- Of the 2 rebounders, 1 is attacker, 1 defender: agree in advance who has what task.
- Shooter in front of the basket calls "yes", at that moment both rebounders may move towards the basket to take the correct position.
- When attacker indicates that he/she is in a good position, shooter may shoot.
- 3 rounds, then switch positions.
Points of attention:
Pay attention to positioning of attacker/defender in rebound, properly blocking out opponent
Pay attention to positioning of attacker/defender in rebound, properly blocking out opponent
Variations:
- Do not agree in advance who has what position and let players count points separately for x-number of rebounds to get.
- Shooter shoots at any moment, then rebounders may only react to catch.
- Shooter joins the catch and, when the shot is missed, may pass to attacking rebounder for a short chance.
4 or 5 players per basket
1 attacker, 1 defender on the attacker, 2 attackers.
- Attacker tries to get into position while defender defends.
- Attackers must play in such a way that they can draw on the attacker and thus put the defender offside.
- Therefore, continuously shift the game.
- If a forward can be played into, make a move and change positions.
Variation:
- Play attacker over the ball or pull away to the back of the basket.
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
- Set out a parcour of hats (= game board).
- Per pair of players a pylon is needed (or a water bottle/shirt).
- First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
- Dice is the number of hats ahead.
- 1 through 5 are korfball drills, 6 = fitness task
- If you land on the same pylon as another duo, you may give them an extra assignment.
- Examples of korfball exercises:
- walk-through balls
- dodge
- shots
- penalty throw
- 2 walk-through balls and then a penalty throw
- pull-away balls
- Examples of fitness exercises:
- Squats
- Push-ups (possibly on knees)
- Jumping jacks
- Lunges, first stepping out with the left, then with the right.
- Burpees
- Divide the team into 2 equal groups
- 4 poles
- Per group 2 poles to defend
- May score on the 2 poles of the other group
Warm-up:
The goal is to get the Frisbee to the other side, in the box behind the playing field, by means of free running.
The attacking side gets a point when a teammate catches the Frisbee behind the line.
The player who is holding the Frisbee is not allowed to run with the Frisbee.
The defenders may not defend directly against the player who is holding the Frisbee, but they may hit the Frisbee to the ground.
The Frisbee is then for the defending side.
Therefore, if the Frisbee does not reach a teammate, it is always for the opposing team.
The attacking side gets a point when a teammate catches the Frisbee behind the line.
The player who is holding the Frisbee is not allowed to run with the Frisbee.
The defenders may not defend directly against the player who is holding the Frisbee, but they may hit the Frisbee to the ground.
The Frisbee is then for the defending side.
Therefore, if the Frisbee does not reach a teammate, it is always for the opposing team.
- The game is played in two teams of 4 players.
- The offensive team starts with the Frisbee in their hands.
- By overplaying, the attacking side tries to catch the Frisbee behind the backline. Is there a catch? Then the attacking side has a point.
- The defending side can get possession of the Frisbee by hitting it on the ground when it is loose.
- The team that scores 3 points first wins.
Too hard? At some point you can also choose to play in a square, where the Frisbee no longer needs to be brought behind the playing field only, but all sides earn a point
Target
- To shoot cleanly and build up fitness
- Which pair has the first 5 up and down runs?
Rules
- You start by sprinting up and down 10 times
- Then you shoot 10 times and count how many times you score
- If you have scored 5 or more times (half of your number of sprints up and down), you may sprint up and down once less, so 9 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 sprinted up and down, you may subtract another time.
Exercises with broom stick
- Stick in neck, feet shoulder width apart. Rotate your arms (body), while you keep looking forward. Repeat until the abdominal muscles go numb. 30x
- Stick in neck, feet shoulder-width apart. Now make squat (90 degrees in the knee) 15x
- Hold the broom stick in front of your belly with your hands as far apart as possible. Now you bring the stick over your head to your back and back again 10 times
- same with 1 hand high and 1 hand low 10x
- same with other hand high and over other shoulder 10x
- Broomstick vertically on your hand and balance on each hand 15 seconds
- Lunge with stick in the neck. (Big step forward and bend through the other knee.) Lunge on the front leg and return to starting position. Each leg 10 times
Sticks on cones
- Jump over the stick between the cones (left/right)
- Run with pairs over all sticks and sprint to the end of the field
- Move sideways between the sticks from left to right and right to left, then sprint to the end of the field.
- Same, but backwards
- Forward through the odd row of sticks and backward through the even row of sticks.
- With 3 teams at a basket.
- 2 shooters and 1 receiver.
- The shooters keep moving around the basket at about 5 metres. They get the ball in turn.
- The first one to score 3 times stays standing, the other shooter is going to catch.
- Who shoots first 5 times someone away.
Speed ladder (the next one only starts when the first 4 squares are gone)
- Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
- Hopscotch through the ladder on the left leg 10x
- Hop through the ladder on the right leg 10x
- 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder. 10x
- Sideways hop on and off the ladder
Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
- One player stands in the box, the other(s) look on.
- Put two lines on each side of the rectangle.
- The players in the box move their feet on the spot. (dribbling)
- The players are constantly given commands that they must respond to.
- Each time you mention a color of a hat, they must touch that hat with their hand.
- The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
- Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat
In pairs or 3 at a basket:
- Shooter about 6 meters from the basket
- Attacker with ball under
- Shooter gets the ball and makes a shot, handler catches it
- Shooter moves and receives the ball
- Attacker moves away and receives the ball
- Take shot, bring rebound out of space
Which team will score first 12x
The focus in this exercise is on using the second chance.
When the shooter has taken a shot from the front court, it will be caught by the rebounder and passed back to the shooter as quickly as possible.
The shooter will have to anticipate the second ball and adjust the running line.
When the shooter has taken a shot from the front court, it will be caught by the rebounder and passed back to the shooter as quickly as possible.
The shooter will have to anticipate the second ball and adjust the running line.
- The players stand with 2 (or 3) at a basket. One is the archer, the other the rebounder.
- The shooter starts in front of the post, receives the ball and shoots.
- The shooter keeps moving after the shot.
- The player under the post catches the ball, and passes it to the shooter as fast as possible.
- The shooter takes the second chance. Look closely at where you are running to get free.
- After the second ball is taken, the game starts again in the starting position.
- Change is made after 3 sessions of 2 shots, basket of 3 rotates continuously, with 3rd player on top.
Points:
- First shot = 1p
- 2nd chance = 1p, if the rebound of the first shot is caught without bouncing the ball, you get 2 points for scoring the 2nd chance.