Korfballexercises for u20
- The ball is played into the support.
- The taker feints to the left and pulls away to the right.
- She receives the ball and shoots from that sideways movement.
- The shot is caught by the third lady
- She passes to the first attacker, who has run forward
- Who plays in and pulls away to the left, after feinting.
- The first shooter makes the catch.
Make 20 goals per team of 3
- Number 1 starts at about 4/5 meters in front of the basket, this is the shooter.
- Number 2 starts under the basket, this is the rebounder who is going to block.
- Number 3 starts in the space around the basket and will also try to rebound, but then from space.
- Number 2 is going to try to block number 3.
- The first player to win 3 rebounds, can start shooting.
Jumping exercise with 9 cones.
- You sprint back and forth between 2 cones.
- 30 seconds
- 15 seconds rest
- 30 seconds
- 30 seconds rest
- 30 seconds
- Then take penalty throw directly
4 pylons each 4 meters apart.
General condition warm up
All exercises 2x
General condition warm up
All exercises 2x
- Gait
- Heels/Buttocks
- Lift the knee
- Swing arms
- Close stride
- Cross pass
Extended condition warm up
Every exercise 2x
- Run with change of direction.
- Cross pass to the front.
- 2 in front 1 behind.
- Ins & outs.
Accelerate
Dynamic exercises
Dynamic exercises
- Legs stretched, hands to the ground and up.
- Legs stretched diagonally and then come up.
- Throw your feet up.
- All 4 elbows touching the ground and turn to air.
- Squat to lateral squat.
- Quick pass to open up.
- Quick pass to the inside.
Core exercises
- Plank
- Plank + hip swing
- Mountain climbers
- Russian twist
2 teams play a game
- Instead of baskets you have to score by knocking over a cone.
- This cone is in a circle where nobody is allowed to come.
Goal is to play together as attackers, and to intercept the ball as defenders.
Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
The intention is also to emphasize balance. So use your arms as well.
The intention is also to emphasize balance. So use your arms as well.
- 2 foot contacts per section forward.
- 2 foot contacts per square sideways (only in the ladder).
- Icky shuffle (in-out).
- Icky shuffle backwards.
- In and out (2 feet in, 2 feet spread out from the ladder) explosively.
- 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
- Sideways in-out the ladder 2 foot contacts.
- Cross-over: move sideways, always bring the 'back' leg in front.
- Sideways through the ladder, changing foot each time you jump.
- Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
- Carioca: lateral through the ladder, front to back.
- Like icky-shuffle, but with 2 feet together (out-in-out).
- Same as previous, but now on 1 leg.
- 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.
Divide the group into different teams. Use playing cards and redistribute after each task. Winning team earns one point each:
- Shot at 4 meter from movement: score 10x
- Knock on wood: score 15x
- Shot on the move 4 meter behind the basket: score 8x
- Penalty throw: score 15x
- Shot from movement 6 meter: score 7x
- Shot through with 1 hand: score 12x
- Penalty throw behind the basket: score 12x
- Free throws: score 8x
- Shot (2p), run-through (1p), short-handed shot (1p): score 20 points
- Swerve and run-through: both inbound is 1p. score 8 points
1 attacker, 1 defender and 2 assistants.
- As assistants, try to pass as many balls as possible under the basket or next to the attacker without allowing the defender to interfere with the passing.
- Keep eye contact.
- Pass the attacker freely by directing non-verbally or verbally.
- Keep the ball up high to be able to play faster and better.
- Swap after 4 good chances.
Sponsors may also pass the ball between themselves to free the attacker.
The aim is always to play within shooting distance, so that every pass or action is targeted.
Team
- Player 1 under the basket with the ball;
- Player 2 moves to the right; shoot;
- To the left; shot
- After that walkthrough ball;
- Then player 1; x score
- As before;
- Shooting with eyes closed (not through ball)
- Players take a walkthrough;
- Score x
- Passing ball;
- When you get the ball, you bend your knees, touch the ground and shoot when you come up.
- Players score x chances with 1 foot on the ground (do not jump away)
- Player 1 under the basket with the ball;
- Player 2 at 6 meters;
- Player 1 throws the ball high, low, left, right or at least in such a way that 2 has to sprint to catch the ball;
- Player 2 shoots;
- Change after 3 shots; x scoring
- 1 shooter and 2 or 3 attackers, each with a ball.
- Shooter is bombarded with balls and shoots as fast as possible.
- After 90 sec switch
- Who scores the most
- 16 hoops (or something else to make compartments) per 4 players.
- After scoring twice 5 meters with your pair you may place a pawn in one of the hoops.
- The first to get 4 in a row, horizontally, vertically or diagonally, wins.
- Can also be done with 3 (milk, butter, cheese and eggs).
- There is a box within which the players must stay.
- Two players have a ball and try to throw it to the other players without a ball.
- In phase 2 we go to 1 ball.
- When someone is thrown in, this player can play back into the game by scoring a goal on the basket which is outside the playing field.
First, the player in possession of the ball may run with it
Afterwards, the players with the ball are not allowed to run
