Korfball drills for technique warming-up

• Per basket you have the goal to score 75x.
• Passing ball: 25x.
• Short chance with intermediate pass: 25x.
• Penalty throw: 25x.

• The poles are in the middle of the field.
• The through balls are taken from the sideline and we run through to the other sideline.
• Then back to the pole.
• Each player runs for 2,5 minutes and gives the other time.

• 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.