Korfballexercises for technique warming-up
4 posts (3 posts when with 7):
- Under each pole someone with ball, and someone without ball in front.
- Attacker goes through the obstacle to make the action on the basket.
- Attacker continues through the middle to the next basket.
- Post 1: 4 hoops through which left-right must be run
- Pole 2: running ladder 2 foot contacts
- Post 3: 5 hurdles: 1 foot contact between each hurdle
- Pole 4: chance without obstacle (only with 8 players)
- Walkthrough
- Short chance after a stoppage
- Short chance by declarer after handball
1 attacker, 1 attacker and 1 rebounder: (with 2 without rebounder)
Always work alternately left + right laterally.
This assignment consists of 2 parts:
- Passer with ball under the basket, attacker makes lateral run and gets the ball on the outside:
- Spin the ball around your body and replay to the declarer who brings a new support active (at 3-player, the rebounder comes in as the new declarer)
- Take a walkthrough ball
- Pass through for a shot opportunity behind the basket
- Attacker with ball under the basket, attacker makes lateral run and gets the ball on the outside:
- Throw the ball behind your body over your shoulder and catch it again, pass to the attacker who brings a new support into play (in case of a triple, the rebounder becomes the new attacker).
- Go via an evasive move to the shot and then fall in.
- Inside-action is not played on, but starts in the backfield
- Instead of shooting, you bring the ball around your body, pass to the attacker again and make a through ball
In groups of 3 at the basket
Pick up pots in the middle (2 places) when tasks are completed (continue until pots run out, no staking on other posts)
Pick up pots in the middle (2 places) when tasks are completed (continue until pots run out, no staking on other posts)
Tasks: (take chances in turns)
- Together 8 runners score
- Basket from 2 to 6 dots
- Together 5 runners score
- Basket from 2 to 3
- Together score 6 go-arounds, then together score 4 shots (on the move) from about 6 meters. Swap after 3 shots
- Hive of 2 first together to score 4 shots, then together to score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
- Score together 6 go-ahead shots, then score together 4 shots (on the move) from about 6 meters. Swap after 3 shots
- Basket of 2 firstly together score 4 doorlopers, then together score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
- First each score 1 run through, and then each score 2 penalty shots
- At basket of 2, someone scores 2 shots through the net
- First each 1 runner scores, and then each 4 short chances under the basket
- At basket of 2, someone scores 2 go-arounds, and scores 6 short chances each
Circuit training where every 2 minutes a station is rotated through. If necessary, adjust assignments according to the people present.
Assignments:
- Walk-through ball (2 people)
- Jumping rope (1 person)
- Penalty throw (1 person)
- Sitting ball return, 4x left, 4x right, 4x straight ball above head to ground and repeat (2 people)
- Free throw (2 persons)
- Walk straight/diagonal (1 person)
- Short chance (1 person)
- Pass assignment: walk sideways, player 1 gives pass straight ahead, player 2 changes hands and plays bot pass straight ahead after which player 1 changes hands again (2 persons)
- Shot in front of the basket from movement (2 persons)
- Ball skills: on 1 leg, turn ball around body and back, then pass ball under raised leg and repeat from beginning. After 2 series, change supporting leg (1 person).
- Shot behind the basket from movement (2 persons)
- This exercise is designed to let the players choose for themselves what they want to improve on.
- Which (improvement) goal, which they have set for themselves, do they want to improve here.
- As a trainer you can steer this by guiding the choice.
- For example: the exercise must have something to do with passing/shooting/attacking/looking etc.
- Set out a parcour of hats (= game board).
- Per pair of players a pylon is needed (or a water bottle/shirt).
- First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
- Dice is the number of hats ahead.
- 1 through 5 are korfball drills, 6 = fitness task
- If you land on the same pylon as another duo, you may give them an extra assignment.
- Examples of korfball exercises:
- walk-through balls
- dodge
- shots
- penalty throw
- 2 walk-through balls and then a penalty throw
- pull-away balls
- Examples of fitness exercises:
- Squats
- Push-ups (possibly on knees)
- Jumping jacks
- Lunges, first stepping out with the left, then with the right.
- Burpees
- Divide the team into 2 equal groups
- 4 poles
- Per group 2 poles to defend
- May score on the 2 poles of the other group
Warm-up:
The goal is to get the Frisbee to the other side, in the box behind the playing field, by means of free running.
The attacking side gets a point when a teammate catches the Frisbee behind the line.
The player who is holding the Frisbee is not allowed to run with the Frisbee.
The defenders may not defend directly against the player who is holding the Frisbee, but they may hit the Frisbee to the ground.
The Frisbee is then for the defending side.
Therefore, if the Frisbee does not reach a teammate, it is always for the opposing team.
The attacking side gets a point when a teammate catches the Frisbee behind the line.
The player who is holding the Frisbee is not allowed to run with the Frisbee.
The defenders may not defend directly against the player who is holding the Frisbee, but they may hit the Frisbee to the ground.
The Frisbee is then for the defending side.
Therefore, if the Frisbee does not reach a teammate, it is always for the opposing team.
- The game is played in two teams of 4 players.
- The offensive team starts with the Frisbee in their hands.
- By overplaying, the attacking side tries to catch the Frisbee behind the backline. Is there a catch? Then the attacking side has a point.
- The defending side can get possession of the Frisbee by hitting it on the ground when it is loose.
- The team that scores 3 points first wins.
Too hard? At some point you can also choose to play in a square, where the Frisbee no longer needs to be brought behind the playing field only, but all sides earn a point
In pairs or 3 at a basket:
- Shooter about 6 meters from the basket
- Attacker with ball under
- Shooter gets the ball and makes a shot, handler catches it
- Shooter moves and receives the ball
- Attacker moves away and receives the ball
- Take shot, bring rebound out of space
Which team will score first 12x
- Put poles opposite each other at 20m from each other. (possibly a pylon in the middle)
- Per pole you have two or three players.
- One lady starts from each pole and walks to the middle, where she turns around each other and passes to her own basket.
- The girls who pass on to the other side of the centre run straight on to the centre and circle each other to make a through ball.
- With threes, it is also possible to have a dodge ball or distance shot.
- The running distances are important for the endurance condition.
- score 20 overhead balls per team.
- score 20 dodge balls under the waist per pile
- score 10 dodge balls left per pile
- score 10 dodge balls per pole right swerve
- score 20 distance shots per pile which are marked between 7-5m
- The blue player plays the ball on the right hand of the red player, who shifts the one-handed ball to the left and passes it to the white player.
- The red lady goes sideways through the pylons and gets the ball from white on her left hand, she moves to the right, throws to blue and goes sideways through the pylons again.
- When she is ready she switches with white, white goes to red and blue and blue goes to red. (can also be done with 4 teams and 2 balls)
- Now 1 lady stands under the pole.
- The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
- After the last pylon she plays the pole lady and takes a walkthrough ball.
- The person who passes on the ball starts in front of the pylon.
- The third lady is on her way.
- Score with 3 15x
- Straight ahead hopping over the sticks and take the ball.
- 15x scoring
- You stand crosswise on the pylons with stick between them.
- You step over the stick with your right, then with your left and then over the next stick.
- Finally you pass the ball.
- 15x scoring
- Hopping over each pole twice and then take the ball.
- 15x scoring
- Every player has a ball.
- Take the ball in your right hand and pull your right knee up, pass the ball under it, pick it up with your left, put your right leg on the ground and pull your left leg up and pass the ball from outside to inside under that leg and then pick the ball up again with your right, etc.
- Each leg 10x, then from inside to outside.
- Bounce the ball between your legs from front to back and from right to left, then from back to front.
- Each 10x
- Roll the ball around your hips and keep wrapping it up.
- 20x to the left and 20x to the right
- The ball lies on 2 hands that you hold on your back.
- Play the ball over your head by bouncing it up with both hands.
- Catch the ball in front of your body.
- 10x.
- Exercise 9 but now in reverse.
- Catch with the hands on the back.
Per 2 or 3
:Timing is important. Work with fixed function
:Timing is important. Work with fixed function
- Per 3
- Player blue is the attacker, player red is going to take a pass, player white makes sure that the action for the shot is started at the right moment.
- Then player red is going to attack again at the right moment.
- Change after 10 actions
- By 2
- Run through ball is caught by the player, the ball goes out to be shot.
- After catching the rebound, the ball is passed to the shooter again, and the player under the basket goes out again.
- The ball is played laterally, and support for the through ball is called again.
- Change function after 7 chances (2x).
