Korfballexercises for u20

• 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.

• Shot game in 2 form playing against the other baskets.
• One of the two will shoot, when 2 times they score.
• Call to your coach: Are you the fastest, then you have won and there is exchanged,
• But not yet in possession of a point.
• You earn a point if your partner is also the fastest to score twice.
• So you earn a point if you win twice in a row.
• Variation is possible by means of penalty throws, walkthroughs, number of goals, etc.

• Run through the rope ladder and/or zigzag through the pawns.
• After the ladder/pawns the ball is passed to you and you score a through ball.
• Make ten goals at each pole with your pair.
• It is a warming-up, so do this at a slow pace.
• Post 1:
  • One foot in the ladder step at a time.
• Post 2:
  • Two feet in the ladder step at a time.
• Post 3:
  • Hopping from hole to hole.
• Pole 4:
  • Zigzagging around the cones.
• Pole 5:
  • 2 pawns forward, 1 backward, 2 forward etc.

• You work in pairs in this circuit.
• Score 5 penalties per person with a tennis ball.
• Place a hoop at 10 meters.
• Roll the ball from the starting point into the hoop.
• The ball must stay in the hoop.
• You can continue when you both have scored.
• Throw the ball from the starting point into the hoop which is still at 10 meters.
• You score when the ball falls into the hoop.
• The ball must not touch the ground in front of the hoop.
• Place the hoop 3 metres from the basket, jump out of the hoop and get the ball in the jump.
• Score both 2x. (If this is too difficult, you can have the player with the ball jump out of the hoop and then shoot in the jump).
• Score from sitting position at 4 metres.

• Side plank:
  • Support on stretched arm or elbow, other arm points up.
  • Rotate torso and twist upper arm under the armpit, turn back and move arm up again.
  • 5x on left arm, 5x on right arm
• Superwoman:
  • While lying down, move your right arm stretched forward and at the same time lift your left leg off the ground.
  • Hold this for 3 seconds and then switch legs and arms.
  • Try not to sink sideways or turn your pelvis.
  • 5x left and 5x right
• The worm:
  • You stand and bring your hands in front of your feet on the ground.
  • Hold for 3 seconds, then you move your hands one step forward, also hold for 3 seconds, finally you come to a lying position and you hold that for 3 seconds as well.
  • Then you return to the starting position in two steps, each step holding for 3 seconds.
  • Do this 5 times.

• Hopping on your left leg through the rope ladder, at the end you make an evasive move to the right, you get the ball and score.
• Next time you hop on your right leg and after the ladder you dodge to the left and score.
• Score together 15 times.