Korfball drills for warming-up

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Organisation
: Two (or three) players per post. One player with ball in front of the basket at 7 meters.


  • The player under the basket pulls away
    • The ball is thrown to him (if the set-up is right, he receives the ball a bit diagonally).
    • The player in front of the basket comes next to him.
    • And makes a shot.
  • Same as above
    • Only now the player in front of the basket comes alongside again.
    • And makes a through ball from the space without the ball.
  • Same thing,
    • Only now there is no walkthrough,
    • But there is a threat for the walkthrough.
    • And the player without the ball runs long (away from the puller and parallel to the basket)
    • And takes the shot.
  • same,
    • Only now the shooter runs long again
    • And after walking the long line, comes through for the walkthrough ball without the ball.
Correcting for
: Shooting the right leg, shooting in line with the basket, good placement, shoulder to the basket when shooting
.
  • The blue lady under the post passes a through ball to the front of the basket.
  • The red lady from the right catches the ball and hands it to the red lady from the opposite side.
  • Then the blue lady at the back of the pile intercepts and passes the ball to the first attacker.
  • In this exercise blue and red are walking the same line.
Which of these two teams will score first 25 x
drawing
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4 pylons each 4 meters apart.

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
  • 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
drawing
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.
drawing
Exercises with speed ladder: agility and coordination exercises. Each exercise 4x
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.


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
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  • 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
drawing
  • 3x shot, then walkthrough to 20
  • Pawns in a large circle. walk in circles
      • Start with 'jogging' between the pawns (snake movement);
      • Arms take turns (warming up).
      • At indication of the trainer "yes" sprint to the middle and back again;
      • At "goal" sprint to the pole and 5 balls.
    • Next exercise:
      • Zig-Zag (left to right) between the pawns,
      • Run sideways outside, and make rainbows (knee up) with the left foot over each cone.
      • Runsideways (inside) and make rainbows (knee up) over each cone (with right foot).
      • Short dribble with the feet forward and backward between the cones, but keep on turning.
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You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.

Handicaps:

  • Only turn right/left.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.



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