Korfballexercises for u19

• The hats around the basket have different colors.
• The hats are placed at maximum 3 meters from the basket.
• The player outside the box names a colour and plays the ball in the area of that colour.
• The player at the basket is blocking an opponent, walks sideways/backwards to the mentioned colour, gets the ball and shoots.
• It is important that the co-offensive player sees the defender's position and steers the blocker in the right direction.
• Play 2 rounds, scoring from each colour, then with a defender who must be provoked.

• Stand up straight and hold a ball in front of the body.
• Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
• Bend the elbows and bring the ball to the right ear.
• Keeping the back neutral, bend from the hips and knees.
• Lower the torso to the left and bring the ball to the left ankle.
• Tighten the left leg and stretch the knee and torso and return to the starting position.
• Do 15 times on each leg.

• Stand upright with left leg in front of right leg. Hands up.
• Shift weight onto left foot and pull right knee up to hip height.
• At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
• Make your hands into fists.
• Stop at the highest point, hold for 2 seconds and return to the starting position.
• Do this 10 times with each leg.

• Stand up straight
• Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
• Keep feet flat on the floor and press heels against the ground.
• Hold for 30 seconds.

• Stand up straight with hips extended and arms straight out.
• Step to the left and squat down on the right leg.
• Bend at the hip and keep the back neutral.
• Extend the left leg while keeping the feet flat on the ground.
• Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
• Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
• Do this 10 times on each side

• Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
• Bring the ball forward and bring it between the legs to the other hand.
• Grab the ball behind the leg and swing it forward and through the other leg.
• Pass the ball 20 times this way and then 20 times the other way.

• Stand upright with a ball in your hands, holding it at chest height with your hands bent.
• Keep your feet still and turn your torso from the waist to the left.
• Then turn to the right.
• Keep the ball at the right height and do this 30 times.

• Distance shot
  • Shoot 5x and you must hit 2x.
    • One hit means you have to sprint back and forth across the width of the field once.
    • A 0x is sprinting twice. Not hitting the basket twice is also sprinting.
• Take evasive action and move the ball to the other hand and make a through ball.
  • 4 out of 5 hits, you have to sprint the shortage of hit balls.
• Practice free balls with pairs.
  • • Each 5x, of which 2x hit.
      
      

• Per foursome 20 walk-through balls are scored.
• Then one player gets an opponent and combines with threes around the basket.
  • A player without an opponent plays the ball and the player with an opponent tries to score via a walkthrough or small chance.
  • As attacker with opponent you have to keep your player busy and bind them to the ball.
  • So switch between width and depth lines.
  • Change after 5 times scoring.

• Work with threes.
• Both pawns are 6 metres in front of the basket and about 7 metres apart (isosceles triangle).
• The player with the ball plays the ball to the other player in front.
  • And swaps places with the player under the basket.
  • In front, the ball is passed back to the new player and the other player exchanges with the player under the basket.
  • You may not hold the ball longer than 2 seconds.
• We run 4x 2 minutes and there is always a half minute rest.

• Work with threes.
• The ball is played under the basket and you run forward.
• You get the ball back and you shoot.
• The third player catches the ball from the side and passes it to the outgoing player.
• They pass the ball back to the attacker and so on.
• Score 10 times from the left side and 10 times from the right side

• 9 or 10 players per section. 
• The baskets are in the corner
• Under each pole stands a server with the ball.
• You have to pass the ball from the centre and catch it yourself.
• The server runs to the right pylon and then sprints to the centre.
• From there they look for a free basket and make a run through.
• The exercise is finished when everyone has scored 20 times.

• Around the basket are 4 hats at about 3 meters.
• At 5 metres there are 4 hats of another colour.
• In the small square stands the rebounder and outside the big square stands the shooter.
• The shooter shoots from outside the lines and must hit 5 times.
• The winner is the one who scores the 5 goals in the least number of turns.
• The winner then plays against another winner and the loser against another loser.

• Each pair a basket and a ball.
• One of the two teams has a ribbon on his head.
• So you have a team with and a team without a ribbon.
• One player is the shooter and the other the catcher.
• Alternately a player with a ribbon and a player without a ribbon stand under the basket.
• We all start shooting at the same time.
• When a goal is scored, you change places.
• The team that is first under the basket has won.
• So if all players with/without a ribbon are under the basket, you've won.

• 4 posts in a square.
• 4 attackers.
• 1 attacker.
• 3 defenders.
• The attacker must find the free post.
• The defenders must therefore make it as difficult as possible and communicate.
• Variants:
  • Only through balls.
  • Only shots.
  • x number of goals etc.

• Players run one after the other in a "train" around the poles.
• The last player tries to get in front.
• If he succeeds, the next player goes.
• Players continue until everyone has come from the back to the front.
• First round at an easy pace.
• Second round faster pace.

• 2 poles opposite each other.
• Each pole has its own 2/3 team.
• The two players who are going for a walk-through walk towards the other pole.
• In the middle they circle each other.
• The players sprint back to their own goalposts and make a turnover.

Variations

• Instead of a through ball, a dodge ball.
• Instead of a through ball, a pull-away ball behind the post.
• If necessary, post to post, whoever scores X number of goals first.