Korfballexercises for u22

• Hip and thigh stretch
  • Sit on the left knee and put the right foot in front on that ground. (bend less than 90 degrees)
  • Bring the torso forward and bend the right knee so that it slides towards the toes.
  • Keeping the torso neutral, press the right hip forward and down so you feel stretch in the front of the thigh.
  • Raise your arms and keep the shoulders relaxed.
  • Arms down and hips back.
  • Extend the right leg and bring your body forward.
  • Put your hands on the floor next to the leg.
  • Stay like this for 10 seconds.
  • Do this 5 times for each leg.
• Twisting lower back stretch
  • Lie on back and pull knees up, hands wide at shoulder height with palm facing down.
  • Slowly turn your knees to the right.
  • Return to the start position and then to the left.
  • 5x on each side.
  • You can also do this with one leg straight and lower the knee of the other leg over it. (is heavier)
• Gluteal stretch
  • Lie on your back, bend the left leg and cross the right ankle over the left knee.
  • Grab the back of the left thigh by the knee with your hands and gently pull the leg towards the right shoulder.
  • Hold for 30 seconds, relax and repeat.
  • Same, but for the other gluteal muscle.
• Lower abs, hip flexors and leg extensors
  • Lie on your back with legs bent and press your back against the floor.
  • Support with arms beside the body and press them firmly to the ground.
  • Now stretch both legs straight forward until the heels are about 10 cm above the ground.
  • Bend the legs again and bring them back to the starting position.
  • Do this 8 times.
• Standing knee to chest stretch
  • Stand on one leg and raise the knee of the other leg.
  • Grasp the knee and pull it to your chest, then spring up with the other leg.
  • Now switch legs.
  • Each leg 10 times.

• Medicine ball throw (6 people)
  • Stand up straight and hold the ball behind your head.
  • Raise the ball above your head and throw it to your teammate.
  • He/she brings the ball behind their head and throws it, back above their head and throws it to you again.
  • Do this 20 times each.
• Push-up from a bench (5 people)
  • Support with your hands on the bench.
  • Feet on the floor.
  • Push up 10x.
• Sit-up with the medicine ball (6 people)
  • Lie on your back with legs bent and feet firmly on the floor.
  • Ball on the floor above the head.
  • Bring the arms forward and come up. (tighten the abdominal muscles)
  • Throw the ball to the other player.
  • Catch the ball and lower yourself down.
  • 20x.
• Push-up (variation) (5 people)
  • Stand up straight, breathe in and pull the navel in.
  • Exhale and roll down vertebra by vertebra until hands touch the ground.
  • Walk forward until the hands are under the shoulders.
  • Inhale and contract the abdominal muscles.
  • Squeeze the buttocks and legs together and extend the heels back.
  • Walk with the feet towards the hands and come up.
  • Then come back down from point 1.
  • Do this 10 times.

Task:

• Attack:
  • Try to score as much as possible on baskets.
• Defense:
  • Try to prevent as many scoring opportunities as possible without getting sidelined.

Rules:

• Attack:
  • After each goal attempt, return to the starting pawn.
  • It is not allowed to shoot defensively.
• Defence:
  • If you cause a penalty throw (indicated by the declarer), you get one point in your rounds as attacker.

Stretching the tendons

• Place the feet side by side and extend the arms forward to stay balanced.
• Keep feet firmly on the ground and curl toes forward.
• Tense the abdominal muscles and squat down.
• Keep heels on the ground and chest upright as much as possible.
• Lean forward as little as possible.
• Exhale and come back up.
• Keep the whole foot on the ground as you come up.
• This tightens the leg muscles.
• Do this 5 times.

Kick-out

• Pull left knee to chest and extend right leg and hold that leg 15 cm above the floor.
• Put your left hand on your ankle and your right hand on the inside of the knee.
• Switch legs and hands twice.
• Do this 5 times.

Standing Crunch

• Stand upright with left leg in front of right leg.
• Raise your hands.
• Shift weight onto left foot and lift right knee up to hip level.
• At the same time, stand with left foot on toes and bring elbows down the side.
• 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.

Sit-up and/or sit-up with twist

• Start on your back with your legs bent and your feet flat on the floor and put your hands on your neck.
• Tighten the abdominal muscles and bring the torso up towards the knees. (Almost sitting up)
• Lower yourself down again.
• In the sit-up with twist, your left elbow goes to the right knee and vice versa.
• Do this 20 times.

Leg raises C24

• Lie on your back with arms along the side of your body and legs extended just above the floor.
• Raise both legs to about 90.
• Lower the legs to just above the ground.
• Do this 25 times.

Reverse plank

• Sit down with your legs stretched out in front of you and your arms straight behind you.
• Fingers pointing forward.
• Press the hands against the floor and bring hips and buttocks up until the body forms a straight line from the shoulders.
• Raise one leg and hold for 30 seconds.
• Switch legs.

C14: Short Scissor Crunch

• Lie on your back and let your legs hang about 10 cm above the ground.
• Hands are just below the buttocks.
• Move your legs up and down quickly for about 20-30 cm without touching the ground.
• At the same time, lift your upper body.
• Do this with the scissor movement.
• For example, scissor up 2 times and scissor down 2 times.
• Do this for 30 seconds.

Mountain climb F4

• Start in the push-up position. (plank on hands)
• Come with 1 leg forward, with the knee as close to the chest as possible.
• Then return to starting position.
• Then the other leg.
• Do this with each leg 5 times.

• We play 1:1 with declarer(s).
• The goal is to score 5 points.
• A walkthrough and a small chance count for 2 points, other shots for 1 point.
• If the defender intercepts the ball 3 times you lose.
• A distance shot and an evasive ball count for 2 points.

• 3 persons per pole with 1 ball
• 1 person under the post is a passer (close to the post)
• In front is an attacker with defender who runs from left to right at about 5 to 6 metres
• Attacker plays the ball to the attacker (defender makes this difficult)
• Attacker throws the ball back to the attacker and moves widthways again (you can move right twice as long as you stay at 5/6 meter from the post)
• Team captain plays the ball to the attacker again
• Defender chooses whether to block the shot or not
• Attacker has to make the (right) choice to shoot himself or play the ball to the back-rower for a shot (if the ball is played to the back-rower, the defender tries to hinder this as well as possible)
• Possible sequel: when the attacker plays the ball to the moving reinforcer, he does not shoot but the attacker makes a walkthrough ball
• A possible 4th person can also defend the defender

2 vs 2 tournament (8 players) or 3 vs 3 (12 players) | 9 minutes

Each round lasts 3 minutes. Win = 3 points | Draw = 1 point | Lose = 0 points. Per goal 2 points.
> After each game 5 by 5 shooting from 3 metres. Each hit = 1 point.

Round 1: Team A vs Team D | Team B vs Team
CR Round 2: Team D vs Team B | Team A vs Team
CR Round 3: Team C vs Team D | Team B vs Team A

2 vs 2 tournament (10 players) or 3 vs 3 (15 players) | 15 minutes

Round 1: Team E vs Team B | Team C vs Team D (Team A next door
)Round 2: Team A vs Team E | Team B vs Team C (Team D next door)
Round 3: Team A vs Team D | Team E vs Team C (Team B next door)
Round 4: Team D vs Team B | Team C vs Team A (Team E next door)
Round 5: Team D vs Team E | Team B vs Team A (Team C next door)

2 vs 2 tournament (12 players) or 3 vs 3 tournament (18 players) | 15 minutes

Round 1: Team A vs Team F | Team B vs Team E | Team C vs Team
DRonde 2: Team E vs Team A | Team F vs Team D | Team B vs Team
CRonde 3: Team A vs Team D | Team E vs Team C | Team F vs Team
BRonde 4: Team C vs Team A | Team D vs Team B | Team E


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Round 5: Team A vs Team B | Team C vs Team F | Team D vs Team E

Team with the most points = overall winner

• Blue plays from under the post to the red player in front of the post.
• The red player puts the ball on the ground and sprints to the right.
• Blue sprints to the ball and picks it up.
• Red makes a breakthrough move, but doesn't follow through and deflects.
• Blue plays the ball, red shoots and white catches the ball.
• score together 15 times

• Ladder exercise with run through ball
  • 1 foot in the ladder, 1 foot next to it, as fast as possible through the ladder and score 15 times
  • Sideways through the ladder with two feet in each compartment, 15 x scoring, easy pace
  • Start left of the ladder on left leg. Hop on right leg into the ladder and then next to it. Then with left leg into the ladder and next to it, then with right leg again and finish with a through ball. Do this quietly (strengthen ankle joint)
• Ladder exercise without ball
  • With two feet in each rung, so small steps as fast as possible(5x per person)
  • Skating over the ladder from the left side outside the ladder to the right side outside the ladder.
  • 10 short sprints along the ladder with the ball. (as fast as possible)

• Keep moving and make sure the pass comes from the space.
• There is always room for a break-through or a shot.
• The third player takes care of the catch and plays the ball again.

• Make sure you are always on the move and keep space for your teammates
• There is always one of the 4 (diagonal to the ball) who sinks to the post to be able to catch a shot
• Try to get each other in a shooting position at a maximum of 6 metres, or indicate from the space that you want to break through because the opponent is biting.