Korfballexercises for u20
- 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
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
- Put poles opposite each other at 20m from each other. (possibly a pylon in the middle)
- Per pole you have two or three players.
- One lady starts from each pole and walks to the middle, where she turns around each other and passes to her own basket.
- The girls who pass on to the other side of the centre run straight on to the centre and circle each other to make a through ball.
- With threes, it is also possible to have a dodge ball or distance shot.
- The running distances are important for the endurance condition.
- score 20 overhead balls per team.
- score 20 dodge balls under the waist per pile
- score 10 dodge balls left per pile
- score 10 dodge balls per pole right swerve
- score 20 distance shots per pile which are marked between 7-5m
In short: practicing the standard forms of shooting with three teams near the basket.
Organisation:
- Each team has a basket and a ball, the exercises start with one person under the basket (with the ball) and two persons in front of the basket.
- After the shot, the ball is passed to the next player, who has to catch the next ball and pass it to the next player.
- After passing the ball, another round of shooting follows.
- If necessary, the exercise can also be done with four people, the players just get a few less turns.
- If necessary, use a pylon for each basket.
- Play passing balls from about 10 metres in front of the basket.
- The same, but now overhead.
- As 1., but the ball is played forward from under the basket first.
- The shooter returns the ball to the receiver under the basket and runs after it to take the ball.
- Shooting from a standstill from a distance of approx. 8 metres (again, after the shot, run to the basket to catch the next ball).
- Shooting after a move to the left or right from about 7 meters distance.
- Take evasive action on the left (start at the pylon about 10 metres before the basket, at 5 or 6 metres before the basket make a sharp left hook).
- As 6., now over the right side.
- Take penalty shots.
- As 4., but after the distance shot, the shooter takes another walkthrough ball.
- The shooter threatens with a walkthrough, but stops very abruptly at about 3 metres before the basket (hoping that the defender will 'shoot through'), gets the ball and finishes the chance.
- The shooter makes an evasive move (over left, or right), receives the ball, but instead of shooting, he takes a walkthrough ball.
- There are various ways of putting the ball inside
- with the 'outside hand' - i.e. in a dodge to the right with a right-handed stretch -,
- with a bounce,
- by an overhand or an underhand sling throw,
- or by transferring the ball to the other hand with a left-handed stretch throw.
- There are several factors that determine which method is best, a good korfball player will need to master several ways.
- There are various ways of putting the ball inside
- The shooter makes an evasive move, pretends to receive the ball (possibly the attacker makes a feint), but immediately takes a through ball afterwards (so like c., but without the ball).
- The shooter takes a walk-through ball, after a few metres he suddenly sidesteps.
- However, the dodge is not continued: there will be a walkthrough anyway.
- I call it the Lucas move, after Albert Lucas who had a lot of success with it.
- Numbers 1 and 2 under the basket, number 3 (who has the ball) in front of it. Number 1 starts away from the basket, receives the ball, makes a half turn and shoots (= starting away from the basket).
- Number 2 catches, plays to number 1, takes off, receives the ball back, makes a half turn and shoots.
- Number 3 intercepts etc.
- The shooter makes an evasive move to the right, receives the ball, but returns it to the receiver under the post and runs straight to the basket himself (i.e. in the direction he just came from).
- He receives the ball back and shoots
- The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
- The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
- When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
- Now 1 lady stands under the pole.
- The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
- After the last pylon she plays the pole lady and takes a walkthrough ball.
- The person who passes on the ball starts in front of the pylon.
- The third lady is on her way.
- Score with 3 15x
- Straight ahead hopping over the sticks and take the ball.
- 15x scoring
- You stand crosswise on the pylons with stick between them.
- You step over the stick with your right, then with your left and then over the next stick.
- Finally you pass the ball.
- 15x scoring
- Hopping over each pole twice and then take the ball.
- 15x scoring
- Every player has a ball.
- Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc.
- Each leg 10x, then from inside to outside.
- Bounce the ball between your legs from front to back and from right to left, then from back to front.
- Each 10x
- Roll the ball around your hips and keep wrapping it up.
- 20x to the left and 20x to the right
- The ball lies on 2 hands that you hold on your back.
- Play the ball over your head by bouncing it up with both hands.
- Catch the ball in front of your body.
- 10x.
- Exercise 9 but now in reverse.
- Catch with the hands on the back.
- Lay out a rectangle (16x8 meters? Depending on the number of players).
- Divide into equal parts by a center line.
- Divide the group into 2 teams, each with their field.
- The goal is to eliminate the opposing players.
- The ball must not touch the ground first, the 'defending' player is not out if he/she can catch the ball.
- Round 1:
- The player who has been eliminated may re-enter the field if someone else from his/her team was eliminated.
- Round 2:
- The player who was thrown out may re-enter the field when he/she has scored 4 times.
- Round 3:
- Same as the previous one, but now the eliminated player is placed behind the opposing team's field, and may try to pass from there.
- If a previously thrown out player can hit someone from the back, he/she may be placed in the main field again.
Objective:
- To achieve 3 in a row by shooting
Rules:
- You play in teams against each other
- Choose a task. Think of a shot shape and amount of shooting
- If the above rule is met, you may place a ribbon/hat/ball in a box/hat or on a pawn.
- Each team has 3 items (ribbon, hat or ball) to conquer a square.
- If your 3 items are already in play, but you haven't got 3 in a row, but you have completed the task, you may place an item in play in another square to be conquered.
Tasks:
- Make 5 passes
- Make 5 shots from behind the basket
- Two baskets opposite each other. At each basket 2 or 3 players. They will shoot at the other basket. If he sits, the ball is for the other. If he is not seated and the other catches the ball before it falls to the ground, the opponent may try to shoot from there. If the ball hits the ground, it is for the team closest to the ball (players stand just behind their opponent's basket). 5 goals is a box of 3 in a row conquering.
Ideally in pairs at the basket:
- Collect pots (for 3 posts 10 pots, for 4 posts 13 pots) in the middle when the tasks are completed (continue until there are no more pots, there will be no staking on other posts)
Tasks: (take chances in turns)
- Score 8 consecutive runs together
- Score 3 consecutive runs together
- First together 4 runners score, then together 4 shots (from movement) from about 6 meter
- First together 4 runners score, then together 4 shots from 4 meter behind the basket (from movement)
- First each player scores 1 runner, then each player scores 2 penalty shots.
- First each 1 runner scores, and then each 4 short chances under the basket