Korfballexercises for technique 1,5 meter / corona / covid-19
Execution
- 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.
Execution
- 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.
Roll a (large) die:
- 1 = 10 walk-through balls
- 2 = 15 push ups
- 3 = 10 distance shots in front (change every two shots)
- 4 = 15 sit-ups
- 5 = 20 short odds
- 6 = 10 burpees
Teams of 2 to 3.
- Shot game in 2-team form. Playing against the other baskets.
- One of the two will shoot. If 2x is scored you call out to the coach.
- If you are the fastest, you have won and on all baskets the pairs are changed.
- The one who finishes first has earned a point.
- The other of the pair catches the ball.
- If the ball bounces on the ground then a goal goes off.
- Variation possible through through balls and off movement.
- Pay attention to the passing. Where does someone want the ball when you pass?
- Out of motion: keep moving after your shot to receive the ball. You keep running until you receive the ball again.
- Make pairs at the hive.
- Place two hats approximately 2.5 meters apart and 2.5 meters from the basket, as shown on the diagram.
- Player 1 starts in the middle, Player 2 starts as passer/rebounder under the basket.
- Player 1 makes a fierce running line to the one hat, receives the ball on the outside hand and passes back.
- Player 1 makes a fierce run to the other hat and scores a short chance.
- You do this for 1 minute, after this you switch.
- 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.
Score together 10 times left and 10 times right.
- The lead lines they the same as in picture, only the runaway player makes a swerve ball in depth. Step away to the back.
Score 10x counterclockwise and 10x clockwise.
- 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.
Pay attention to which hand the declarer leads with.
- 1 = 1 through ball
- 2 = 5 distance shots
- 3 = 3 rounds of running
- 4 = 1 reverse shot
- 5 = 5 short chances
- 6 = 5 push ups
Teams of 2 to 3.
You start with a common number. For each task you complete, you get 1 point. Some finish earlier than others, so they roll the dice right away. Thus the children all have to do different tasks in the end.
- Player sprints forward.
- Then sideways to the left.
- Sideways to the right.
- Sideways to the middle.
- Finally backwards to starting point.
- Do this in pairs of 3 alternating and do this 5x each.
Goal of the training:
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
Picking up the shot, directly in a mutual duel and building up condition.
Shot duel
Per pair a ball and a pole
- Make 2 out of 5 distance shots from 6 meters.
- Then you get one chance from 4 meters.
- You must score the one from 4 meters to earn a point.
- Your opponent can undo this point by also scoring the chance from 4 yards.
- Score 3 of the 5 short chances from 4 meters
- Then score 2 penalty shots, at 2, to earn a point.
- Your opponent can undo this by also scoring both penalty shots.
- Score 2 of the 5 shots behind the basket from 5 meters.
- Then score 3 through balls, from 3 chances , to earn a point.
- Your opponent can undo this point by also scoring 3 walk-through balls.
- Scoring 1 of 5 distance shots from 8 meters.
- Then score 3 out of 4 chances under the basket.
- Your opponent can undo this by scoring 3 out of 3 chances under the basket.
Exercises with broom stick
1 stick per person.
- Stick in neck, feet shoulder-width apart;
rotate arms while continuing to look forward. Repeat until the oblique abdominal muscles sour.
30 x - Stick in neck, feet shoulder-width apart;
now squat. Knees at 90 degrees.
15x - Hold the stick in front of your abdomen with your hands as far apart as possible.
Now you bring the stick over your head to your back and back again.
10xExtra
Variation:- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with 1 hand high and 1 hand low. 10x.
- Hold the stick in front of your belly with your hands as far apart as possible. Bring the stick over your head to your back with the other hand high and over the other shoulder. 10x.
- Put the stick vertically on your hand and balance with it.
On each hand 15 seconds. - Lunge with stick in the neck. Large step forward and bend through the other knee. Drop off on front leg and return to starting position. Each leg 10x
Sticks on pawns
Work in pairs. One works, the other rests.
12 pawns and 6 sticks needed.
- Forward through odd row of sticks and back by the even row of sticks,
so you keep looking one way. 10x each - Make sideways movements between the sticks from left to right and right to left, then walk backwards to the end of the box. Each 10x
- Stepping sideways between the sticks from left to right and right to left, then sprinting to the end of the box.
With both legs between the sticks as in speed ladder. Each 10x - Leap over the stick between the pawns left/right.
At each stick 2x to the right and 2x to the left. 3 times each - In pairs run over all the sticks and sprint to the end of the field.
1 foot between the stick. Each 10x.
Closing
Mutual game
Mutual game
- 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.
- With 3 teams at a basket.
- 2 shooters and 1 receiver.
- The shooters keep moving around the basket at about 5 metres. They get the ball in turn.
- The first one to score 3 times stays standing, the other shooter is going to catch.
- Who shoots first 5 times someone away.
Speed ladder (the next one only starts when the first 4 squares are gone)
- Heels buttocks with hands on your buttocks. Every foot goes in every compartment 10x
- Hopscotch through the ladder on the left leg 10x
- Hop through the ladder on the right leg 10x
- 1 leg in the ladder and 1 leg outside the ladder, jumping up and outside leg in the ladder and inside leg out of the ladder. 10x
- Sideways hop on and off the ladder
Reaction exercises
(per pair/triple set out a rectangle of 2m by 1m with four different coloured hats)
- One player stands in the box, the other(s) look on.
- Put two lines on each side of the rectangle.
- The players in the box move their feet on the spot. (dribbling)
- The players are constantly given commands that they must respond to.
- Each time you mention a color of a hat, they must touch that hat with their hand.
- The command line means that they have to sprint to one of the side lines. At that moment the other member of the pair/trio enters the box and does the tasks.
- Everyone does this 10 times.
Assignments can include jump, squat, touch heel, touch knee, hop right, hop left, sit, plank, push-up etc. You alternate these assignments with a colour of a hat