Korfballexercises

Objective

• Be the first to make 20 running-in shots.

Execution

• The players are divided into groups of 3 or 4 people.
• Start at the three hurdles and jump over them, beginning from the left.
• Go back and forth over the hurdles.
• Run in a slalom around the cones.
• Tap the markers.
• Follow with a running-in shot at speed.
• Try to take the running-in shot calmly despite the fatigue.
• Who maintains ball control and wins the game?

• Two players stand in the attack zone, one with the ball.
• The attacker with the ball passes it forward and retrieves it again.
• Then the attacker turns in for the shot.
• The rebound player runs in from the back.

• Each person runs in 5 times from the left.
• Each person runs in 5 times from the right.

• Perform the repetitions consecutively to get a good feeling for turning in and shooting.
• The rebound player must time well.
• Run at the right moment, namely when the shot is taken, to be in the correct position for the rebound.

• 1 attacker and 1 defender stand in one quarter of the field.
• The other 3 attackers and defenders also stand in their own quarters.

• Attackers may only stand in one box, together with their defender.
• There may never be two attackers in one box at the same time.

• Play 4-0 and switch boxes after each pass by the player who threw the ball.
• Optionally expand to 3-1 if it is too challenging, by setting up a rebound or a feed, for example.

• Work in groups of three or pairs at the korf.
• One person works for 2 minutes, two people for the rebound.
• Cones are placed in a square around the korf, at a distance of 4 metres.
• Player 1 starts at the first cone, runs inside for a running-in shot.
• Then proceed to the second cone for a shot.
• Go to the third cone for a running-in shot, and so on.
• After 1 minute, the player switches.

• Take feint shots for 2 minutes.
• Two feeders, each with a ball.
• After 2 minutes, one of the others becomes the shooter.
• Who among the trio is the best shooter? Optionally, a second turn to improve.

• Players stand in pairs, 12 metres apart.
• Throw the ball across to the other side and sprint after the ball.
• Repeat 10 times per person.

• Divide the players into two teams.
• Create two zones around the korf for shots from the outside.
• Each game requires 3 or 4 balls.
• Shooters stand outside the zone and each team has a rebounder inside the zone with the opponent's shooters.

• The shooters attempt to shoot from outside the zone to score a certain number of goals as quickly as possible.
• Rebounders catch the ball and pass it to their teammates in the other zone.
• The team that first reaches the agreed number of goals wins.

• Rebounders may not leave the zone, and shooters may not enter it.
• The rebounder must quickly assess where the balls are coming and efficiently pass them to teammates.

• Position the posts in a triangular formation.
• At each korf, there is a person with a ball acting as a fixed passer.
• The remaining players stand in the middle near the two hoops.

• From the middle, take a run-through shot at one of the korfs.
• You may never go to the same post twice in a row.
• Always place a foot in one of the hoops to proceed to the next post.
• The goal is to score five times as quickly as possible.
• If successful, stand in one of the hoops. This hoop can no longer be used by others to move to the next korf.
• Then switch passers and start again.
• Halfway through the exercise, switch to evasion shots.

• Divide the group into pairs. Each pair has a ball and a basket with four cones.
• Set up the field as shown in the diagram.
• Player 1 starts at the cone in front of the basket, player 2 is the passer.
• Player 1 begins with a lateral line and then accelerates sharply for the running-in shot.
• After the running-in shot, player 1 stays near the basket, moving for a short chance.
• Finally, player 1 makes a deep line for the distance shot.
• Afterwards, player 1 switches with player 2.

• Make it competitive by assigning points to the different goals.
• Running-in shot and short chance count for 1 point, the distance shot for 2 points.
• Three successful attempts in one turn gives 5 points.
• Failing to score results in a deduction of 1 point.
• Who scores 25 points first and which post has both players reaching 25 points first?

• Each player stands 5 meters from the korf at their respective marker.
• Players in a team are positioned diagonally opposite each other.

• One player has the ball and shoots at the korf.
• The remaining players engage in the rebound duel, including the shooter.
• The team that wins the ball is allowed to attack.
• A maximum of 2 opportunities per attack.
• Whoever reaches the agreed number of goals first wins.

• The player who catches the ball forms a team with the shooter.
• 2 versus 1 situation to attack.
• Rotate after each attack.

• Per post, a group of three players. All exercises are performed at 100%. Each exercise lasts 2.5 minutes. Intermediate tasks have a specific duration. The goal is for the group to score as many goals as possible.

• Shooting from the front of the post at 6 metres. The shooter gets a repeat shot, then switch roles.

• 20 burpees and 20 sit-ups.

• Running-in shots from 10 metres at the back of the post.

• Group 1 against 2 and group 3 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.

• 2 players under the post, 1 in front of the post. Ball is thrown from the front of the post to the player moving away, then a shot. Ball is played out to the one who shot. Player moves away from the post, receives the ball and shoots.

• Jumping jacks for 2.5 minutes.

• Shooting from the back of the post from at least 6 metres. The shooter gets a repeat shot.

• Group 1 against 3 and group 2 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.

• Taking penalty shots. Each player makes 4 penalty shots in a row, then switch roles.

• Wall sit and plank.

• 2 players in the attack zone, 1 person for rebound/supply. First ball always from supply to an outside player. Then follows a pass back and the first player runs deep. Cross ball that is played directly for the running-in shot. Rebound player joins the remaining attacking player.

• The attacker and defender are ready in front of the korf.
• The passer is positioned under the korf with the ball.

• The defender shifts towards the korf.
• Play one-on-one until an attacker scores.
• The defender always tries to be near the ball.
• The korf of the defender who concedes a goal receives a penalty point.
• The defender returns to their own korf.
• Move to the next position.

• Form groups of three or four players at a korf.
• Pass the ball towards the korf and move to the left.
• Receive the ball back and shoot.
• Then move to the right and take a running-in ball.

• Score 10 distance shots from the left and 10 from the right.
• Emphasise the running-in ball by scoring 20 running-in balls on the right and 20 on the left.
• Vary with a shot at one cone and a running-in ball at the other cone.

• Three players per korf: one shooter and two rebounders.
• Rebounders stand behind the korf at a distance of 3 or 4 meters, depending on their level.
• Of the two rebounders, one is an attacker and one is a defender. Agree in advance who has which role.

• The shooter stands in front of the korf and calls "yes".
• At that moment, both rebounders may move towards the korf to take the correct position.
• When the attacker indicates that he/she is in a good position, the shooter may shoot.
• After three rounds, switch positions.

• Pay attention to the positioning of the attacker and defender in the rebound.
• Ensure proper blocking out of the opponent.

• Do not agree in advance who has which role and let players count points separately for a certain number of rebounds.
• The shooter shoots at a random moment, after which the rebounders may react to catch the ball.
• The shooter also participates in catching and may pass to the attacking rebounder for a short chance if the shot fails.

• Work in pairs or groups of three. In pairs, alternate turns; in groups of three, rotate positions.

• Place 6 cones around the korf, all at a distance of 6 meters.
• Which pair or group of three scores first 5 times with a running-in shot from each cone?
• Next, which pair or group of three scores first 2 or 3 times from each distance?
• Then, move the cones to a distance of 2 meters and let each player score 2 goals from each side.

• Stay with your team on your own side of the field.
• Feeders rotate so that everyone keeps moving.
• The exercise should be performed with high intensity.
• Start at the cones. After cone 5, sprint to the first korf.
• The rebounder then sprints to the second korf and rejoins at the cones.
• Count the scores per team out loud to maintain the competitive element.

• Score 20 running-in shots.
• Cone exercises: slalom.

• Score 10 shots from 3-4 metres.
• Cone exercises: 2 cones forward, 1 cone backward.

• Score 20 short chances behind the post.
• The sprinter is indicated and passes back to the stepping-out rebounder under the post.
• Cone exercises: hopping over the cones.

• Score 10 shots from 4-5 metres.
• Cone exercises: jump skating over the cones, hold the landing briefly.

• Score 10 evasive shots.
• Cone exercises: jump at cones 1, 3, and 5 and squat at 2 and 4.

• Form pairs. Player 1 stands 6 metres in front of the korf. Player 2 stands with the ball under the korf.
• Place a marker cone to the left or right of the korf at approximately 4 to 6 metres.
• Player 2 throws the ball to Player 1. Player 1 places the ball on the ground and runs to the marker cone, goes around it, and moves towards the korf.
• Meanwhile, Player 2 runs to the ball on the ground and passes it to Player 1 for a deep running-in shot.
• Repeat this until 8 running-in shots are completed.

• The pace is crucial: the runners must not stop but also must not run too slowly.
• The timing of the passing must be correct.

• With pawns, divide the attacking area around the basket into 4 "areas".
• There are players in 3 of these 4 areas.
• When player white passes the ball to player blue, player white moves to the free area.
• Player blue plays through to player red and then also fills the free area.
• Give a signal on which may be shot. The other 2 will fill in the rebound from the space. (In the D1 we do this by first setting up a support and then making an attack from the support. This may be from distance or through ball, Let the players think for themselves who best fills this position).
• Then play out again and repeat.

• Divide the group into pairs. Each pair has a ball and a basket with four hats.
• Plot the field as shown in the drawing.
• Player 1 starts at the hat in front of the basket, player 2 is the give-up.
• Player 1 starts with a broadside and then tightly sets up for the through ball.
• After the through ball, player 1 keeps moving close to the basket for a short chance.
• Finally, player 1 makes a deep line for the shot.
• After this, player 1 alternates with player 2.

• In threes or twos to the basket.
• There is constantly 1 person working for 2 minutes, ideally 2 people for rebounding.
• There are pawns/slip dots in a square around the basket, about 4 meters apart.
  
  
• Player 1 starts at the first pawn, walks in for a through ball.
• Then walks out to the second pawn and takes the shot there.
• Goes to the third pawn and makes another through ball there etc.
• After 1 minute it is the next player's turn.

• You have 2 attackers with a ball each.
• After 2 minutes 1 of the others becomes shooter.
• Who of the 3 team is the best shooter.
• Possibly a 2nd turn to improve.

• Players stand two by two 12 meters apart. They throw the ball across to the other side and sprint after the ball. 10x per person

• One 3 per pole.
• The exercises must be done at 100%.
• Each exercise lasts 2.5 minutes.
• The intermediate exercises take a specific time.
• The goal is to generate the most goals as a group.

• In this exercise you use 2 poles facing each other.
• At each pole there is a declarer.
• One of the attackers has the ball.
• The posts are +/- 10 meters apart.
• At about 4 meters from the basket on the side stands an attacker with a defender.
  
  
• The attacker goes to the side of the post to make an offensive move to receive the ball for the shot.
• The goal is for the defender to give so much pressure that the ball cannot be thrown. If this happens the attacker makes a running action to the other post.
• The one standing in support throws the ball. the attacker must first make a rebound and only then make the through ball.

• Player 1 starts to the left of the basket and jumps back and forth OVER the pawn.
• Runs to the other pawn and does the same thing there.

• Make dodge ball in front of the shot
• Or make a through ball
• Or cut around the basket for small chance

• Everyone stands 5 meters from the basket at a cone. Players forming a team put themselves in the diagonal.
• One player has the ball and shoots.
• The others engage in the rebound duel-the shooter too, if necessary.
• Whoever has the ball gets to attack as a team.
• Maximum of 2 chances.

• The player who catches forms a team with the shooter.
• 2 against 1 to attack.

• Take 5 walk-through balls.
• Go zigzagging through the first 4 hats.
• Then turn left and run forward with two feet between each hat each time.
• At the end turn around and then run all the way across with two feet.
• At the end back to the middle.
• Finally, zigzag through the last 4 hats and take a through ball in full sprint.

• Do this same exercise again but then move toward the basket sideways forward and backward through the hats, the transverse side is again short strides.
• Again take and/or score 5 through balls.

• Divide the group into pairs. Each pair has a ball and a basket with four hats.
• Plot the field as shown in the drawing.
• Player 1 starts at the hat in front of the basket, player 2 is the give-up.
• Player 1 starts with a broadside and then tightly sets up for the through ball.
• After the through ball, player 1 keeps moving close to the basket for a short chance.
• Finally, player 1 makes a deep line for the shot.
• After this, player 1 alternates with player 2.

• In a square there are 3 defending players and 1 attacking player.
• The attacker tries to get a pylon, the defenders try to prevent that by working together.
• So the defenders will have to move a lot between the pylons to beat the attacker.
• Everyone is 3x attacker.
• Always after 1 round with the four of you evaluate how best to get the attacker out of position.

• There is not 1 good strategy.
• Which agreements do you make?
• How smart is the attacker?
• Do you dare to let go?

• Hat at 6 meters in front of the basket and a hat diagonally next to the basket at 5 meters.
• Play the ball forward to the player at the hat.
• The player puts the thrown ball on the ground and runs to the other hat and then to the basket.

• The lead lines they the same as in picture, only the runaway player makes a swerve ball in depth. Step away to the back.

• The closing play is for the swerve to continue into the depths.
• The third player under the pawl steps out, gets the ball and hands it off for a through ball.
• Score 10x where the declarer steps out on the left and score 10x where the declarer steps out on the right.

1. 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.
   1. 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.
   2. 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)
2. Now 1 lady stands under the pole.
   1. The lady with the ball goes sideways through the pylons and takes the ball while bouncing.
   2. After the last pylon she plays the pole lady and takes a walkthrough ball.
   3. The person who passes on the ball starts in front of the pylon.
   4. The third lady is on her way.
   5. Score with 3 15x
3. Straight ahead hopping over the sticks and take the ball.
   1. 15x scoring
4. You stand crosswise on the pylons with stick between them.
   1. You step over the stick with your right, then with your left and then over the next stick.
   2. Finally you pass the ball.
   3. 15x scoring
5. Hopping over each pole twice and then take the ball.
   1. 15x scoring
6. Every player has a ball.
   1. 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. 
   2. Each leg 10x, then from inside to outside.
7. Bounce the ball between your legs from front to back and from right to left, then from back to front. 
   1. Each 10x
8. Roll the ball around your hips and keep wrapping it up.
   1. 20x to the left and 20x to the right
9. The ball lies on 2 hands that you hold on your back.
   1. Play the ball over your head by bouncing it up with both hands.
   2. Catch the ball in front of your body. 
   3. 10x.
10. Exercise 9 but now in reverse.
    1. Catch with the hands on the back.

• Training condition with 4 teams
• You stay with your team on your own side.
• Leaders change sides so that everyone stays in motion.
• The intention is that the exercise is done with high intensity.
• Start in front of the pawns. After pion 5 in sprint to the first basket.
• Rebound sprints to the second basket.
• Rebounder second basket joins again with the pawns.
• Count the scores per team
• Count out loud with your team, to keep the competition element in it.
• Round 1:
  • Score 20 balls. (pawn exercises = slalom)
• Round 2:
  • 10 shots 3-4m scoring. (Pawn exercise = 2 pawns forward, 1 pawn backwards)
• Round 3:
  • Score 20 short chances behind the post. The sprinter is indicated and he plays back to the rebounder who stepped out from under the post (pawn exercise = hopping over the pawns).
• Round 4:
  • Scoring 10 shots 4-5m. (Pawn exercise = skating over the pawns, holding landing).
• Round 5:
  • Score 10 evasive balls. (pawn exercise jumping up at pawns 1, 3 and 5 and squat at 2 3n 4)