Korfball drills for technique warming-up

• Posts are in the middle of the field.
• The players walk from the sideline to the pole, take a walkthrough and walk to the other side of the field.
• Each player runs 2 times 2,5 minutes back and forth.
• They also pass the ball twice.

• Each time 5 times through the rope ladder Starting slowly and increasing your speed slightly each time, so that the 5th time is at full speed.
  • Walk through with two feet inside the ladder.
  • 2 feet inside the ladder/ two feet outside the ladder with knee in angle of 90 degrees.
  • Hopping left twice from left to side, to the middle, then hopping right twice to right side and right back in.
  • Sideways 2 feet in and two out.
  • 2 forward, 1 backward, 2 forward etc.

• Set up a playing field.
• One person is the ticker, and must tick off everyone.
• The other people have 2 balls at their disposal, which they can pass around.
• You are not allowed to be tapped when you have the ball in your hands.
• So when the ticker is running to someone, you have to throw the ball to this player.
• You are not allowed to hold the ball endlessly.

• Try to bounce through 'the forest' without the 'trees' knocking the ball away with their 'branches', then score in the baskets behind the forest.
• Who has scored the most goals?
• Step 1:
  • You may occasionally grip the ball with two hands.
• Step 2:
  • You may occasionally bounce the ball with 2 hands.
• Step 3:
  • You must do everything with one hand.

Rules:

• A runner may not hold the ball in 2 hands, but must bounce with 1 hand.
• A runner must stay within the lines or the forest.
• If the ball is tapped away from the runner, the runner will start over again.
• Make sure the children don't have to wait.
• Several runners start at the same time!
• If the runner manages to get out of the forest, the runner can:
• Step 1:
  • Shoot at the cor until a score is scored.
• Step 2:
  • Max. 1 shot.
• The 'tree' stays completely in the hoop or with one leg.
• Choice of the trainer.
• The 'tree' can tap the ball away with 2 hands or with one hand on the back.
• Choice of the trainer.

Assignment:

• As the attacking team, try to score in the basket for 2 points or by standing in the hoop with the al for 1 point.
• You are allowed to walk with the ball without being tapped with the ball in your hands.
• Passing and walking with the ball is important!
• It's kind of like rugby, but without physical contact.

Rules:

• You may run with the ball in your hands inside the field
• Defending goals is allowed (tapping the attacking side is smarter)
• Only if you have the ball, you may be tapped.
• Step 1:
  • If you are tapped with the ball, you have 2 seconds to throw the ball over.
  • If you don't, put the ball on the ground and the defending team attacks.
• Step 2:
  • If you are tapped with the ball, you immediately put the ball on the ground and the defending side attacks.
  • The 1st pass may not be defended or tapped.
• Scoring in the hoop is 1 point.
• You score in the hoop by standing in it with the ball.
• Scoring in the basket is 2 points.
• Further normal korfball rules.

Task:

• Try to get the ball as fast as possible and throw someone off.
• If you are thrown off yourself, try to come back as soon as possible by scoring in the basket outside the field.

Rules of the game:

• If you throw the ball on the body, the player is out:
  • Via the ground or a teammate is not a throw-off.
• When you're out, you score in one of the baskets that are outside the field.
• Scored? Put the ball back where it came from and back in the field.
• Count the number of players that are thrown off within a certain time.

Task:

• Who is the first to circle the ball or the player?

Rules:

• Everyone stands in a circle with enough space to throw a ball quickly.
• The ball starts to the right of the child who is going to run.
• The child who is going to run, runs at the same time as throwing the first ball on the outside of the circle.

• 3 or 4 players.
• On 8 meters opposite each other.
• Player 1 of the pair throws the ball to the other side and runs after it.
  • Throw over and run after it.
  • Player gets the ball back.
  • Player swings out of the way and gets the ball back underhand. (all with 1 hand).
  • Player makes half circle jump and plays ball back; player runs to the other side.
  • Player gets ball from number 2 from behind and plays ball to the other side.

Three warm-up exercises for flexible muscles.

These exercises are for back, back and hamstring and back legs, ankles and arms.

• Dangling pose. (back)
  • Both feet hip-width apart with feet forward.
  • Hands go up sideways.
  • Tilt your pelvis forward and bring your hands to the ground.
  • Try to feel the breath in your back and hold for 1 minute.
  • Then come up at a slow pace, vertebra by vertebra.
• Down dog. (hamstring and back)
  • Hands and knees on the ground. (Hips above the knee and hands straight under the shoulder))
  • Plank on your hands.
  • Backside up and back, leaving hands where they are.
  • Hold for 20 seconds and then back in reverse.
• Triangle pose. (back, legs, ankles and arms)
  • Stand arms and legs wide apart. (Legs at wrist width)
  • Turn right foot 90 degrees to the right and point left foot forward.
  • Ankles stay in 1 line.
  • Reach to the right and move your right hand to your calf and look up at your left hand. (Arms stay at 180 degrees)
  • Hips stay forward.
  • Stand still and come up.
• Exercise 1 and 2 we do 3x, exercise 3 left and right.

(On the zero 23 site there are corresponding instructional videos)

2 speed ladders, basket behind them, after each exercise walk through for a walkthrough or a shot, catch your own ball and pass to the next player.

• Lateral high knees, speed ladder:
  • Jog sideways through the ladder, lifting your knees up and keeping your torso straight.
  • Move your arms along with the movement.
• Lateral fast feet, speed ladder:
  • Move sideways through the ladder at a high pace, moving your arms with you.
• Lateral ali shuffle, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps, keeping one leg in the ladder at a time.
• Lateral ali shuffle hip twist, speed ladder:
  • Stand in front of the speed ladder and do staggered jumps with one leg at a time, rotating the hip with the speed ladder.
• Forward high knees, speed ladder:
  • Stand in front of the speed ladder and walk at a dribbling pace through the (speed) ladder.
  • Raise your knees and keep your torso upright.
• Forward squat in out, speed ladder:
  • Stand in front of the speed ladder and jump two feet into the ladder, then jump right back out and end up in a squat position.
  • Make sure your thighs are horizontal and your torso is upright.
• Forward o uchi gari, speed ladder:
  • Stand in the speed ladder placing one foot outside the ladder and one foot inside the ladder.
  • Move the foot inside the ladder one step at a time and bring the foot outside the ladder from front to back.
• Forward in-in out, speed ladder:
  • Stand in front of the speed ladder and step into the ladder, always placing one foot inside the ladder and always placing one foot outside the ladder.
• Forward fastfeet, speed ladder:
  • Stand in front of the speed ladder and walk through the (speed) ladder at a fast pace.
• Forward in-in,out-out, speed ladder:
  • Stand in front of the speed ladder, stepping two feet in first, alternating with two feet outside the ladder.
• Backward in-in, out-out, speed ladder:
  • Stand in front of the speed ladder with your back to it and step backwards, first with two feet on the ladder and then with two feet outside the ladder.

You need the board game "30 seconds" to do this

Posts in a square or circle, reasonable distance from each other. In the middle stands the trainer with the 30 seconds board game.

List of 5-6 simple exercises with a number of goals. Each group (2 or 3 pairs) starts with the same exercise from the list. Each group continues until they reach the number. When they have reached the number for that exercise they go to the trainer and the board.

First come, first served. The group plays a round of "30 seconds" according to the normal rules. When they are done with the card, they get the next exercise and the number of goals. If a group has already done all the exercises on the list, they start again at the top of the list. Who reaches the end first?

Example exercises

• 6 goals from 6 meter from standstill.
• 12 penalty points.
• 6 goals from 5 meter on the move.
• 12 walk-throughs.
• 4 goals from standing 7 meters.
• 6 goals from movement 4 meters behind the basket.

• You play this game in a korfball box with two parties.
• The game is played from line to line.
• You may only play the ball forward
• You have to bring the ball with the team to the other line
• You get a point if you ground the ball behind the opponent's line
• If the player with the ball is tapped, she places the ball on the ground and the other side takes over the attack
• You cannot be tapped on this initial throw.