Korfballexercises for technique condition / strength

• Short passes through the rope ladder, then continue to the first hat.
• The movement is to the left but the first 3 hops are with your right leg. the hop from hat 3 to 4 is landing on your left leg.
• Then you move back with your left leg. the last hop is to land on the right leg then sprint to the pole for a through ball.

• Player 1 under the post with the ball
• Player 2 stands at the first hat and receives the ball
• Player 1 places the ball back and makes the running moves (See drawing) The player making the running moves taps the hats with his hand. The running motion is sideways, forwards and backwards
• Upon returning to the first hat, the ball is played and shot, sideways movement and shot.
• After 5 changes

• Two courses with four pairs. 1 duo starts on the side.
• You play two against two. When the ball is intercepted the other duo takes a shot from the middle.
• If you score through a shot, it is worth one point. A through ball is worth two points.
• When a goal is scored, the scoring team leaves the field and a new pair enters the field. The pair that scored the goal may start.

• Choose an alternating running pace.
• Try to look for your defender's backside.

• Predefend!
• Try to intercept the pass.

• 1 player stands under the basket.
• The shooter stands approximately 3/4 meters in front of the basket.
• The shooter moves to the right and receives the ball on the outside hand.
• Quickly stands properly for the shot and shoots from balance, this must be done quickly.
• In the beginning this exercise still on two legs, possibly to 1 leg.
• After the ball is caught, the player moves to the left and everything repeats itself.
• Maximum of 5 shots per person and then switch.

• The player faces the basket.
• The player jumps sideways over the two hurdles and runs sideways to the hat.
• Then the player sprints to the hat next to the basket and then takes a calm through ball.
• We score 20x with the hats on the right side and 20x with the hats on the left side.
• The blue player runs back and forth between the hats and gets the ball on the outside hand, you catch with 1 hand and throw back with 1 hand. Always the outside hand.
• Each player plays back 5x with the left and 5x with the right.

• The baskets are in the middle of the box/field lengthwise
• Player with ball under the post.
• Player 1 takes the through ball and passes to player 3. Who takes a through ball and goes to the spot of 1.
  
  
  • 3 minutes of running from line to line and scoring through balls on the front underhand and on the back overhand. At 50% speed.
    After each minute, the declarer switches without stopping the exercise.
  • 3 minutes at 75%.
  • 1.5 minutes at 100% but slow down
  • 3 minutes at 75%
  • 3 minutes at 50%

• The blue player has the ball and places it on the red player who runs to a hat
• The red player catches the ball with one hand and plays it back with the outer hand to the adjacent hat
• He/she now catches the ball with the other hand and plays it back to blue. He/she does this at all six hats
• Then he/she taps the blue player and goes for a through ball indicated from behind
• After 5x change of position
• The 2-team that scores the first ... scores goals, wins.

• There are 5 pawns/caps, or 4 in the case of foursomes, in a circle of about 3/4 meters.
• One player stands in the center of the playing field.
• The other players stand around the pawns and guard them.
• The goal is for the player in the middle to touch the free pawn.
• For the defenders, the idea is to hold the pawn earlier so that the player cannot win.

• The focus in this exercise is angles running, many players run in corners, making it easy for opponents to keep up.
• The idea in this exercise is to force angular running lines. A lot of explosiveness is required from the players, so the exercise is quite tough.
• Place 4 markers in front of the basket, angled towards the basket about 3/4 meters away. A declarer stands under the basket and player goes x number of goals/minutes/actions running lines using the markers.
  • Multiple combinations are possible. Should there be a third player, he/she can rest or possibly do a strength exercise such as Jumping-jacks, sit-ups, planking.
    
    
• Start pawn behind -> forward -> left -> right -> player comes to shot.
• Start pawn in the back -> forward -> to the right -> to the left -> player makes a shot
• Start pawn in the back -> forward -> to the right -> to the left -> to the right -> player reaches shot
• Start pawn in the back -> forward -> to the left -> to the right -> to the left -> player reaches shot
• Start pawn in front -> To the back -> To the left -> To the right -> Player makes a shot
  
  
• You can possibly extend the exercise with a long line, through a marker 3/4 meters behind the basket. After a running combination, above, the player runs to the back and takes a shot. Mirrored is also possible.

• We work in threesomes
• Two players under the post and one halfway up the box.
• Play the ball forward and sprint after it.
• The player in front throws the ball to the second player under the post and runs sideways.
• The ball is placed on the running player and he/she shoots.
• Under the post is caught and the shooter there becomes second player.
• We score 10x left turn and 10x right turn.
• The pace of the exercise should be high to reach competition level.

• The second player starts when the first is at the second speed ladder.
• With 3-pairs, there is always a rest until the third is at the 2nd speed ladder.
• 2 speed ladders are 10 meters apart.

• You go left sideways through the speed ladder, knees up.
• Then you sprint to the other speed ladder.
• There you go right sideways through it, knees up.
• Slowly backward back to the starting point.
• Everyone does this 5x.

• 1 player stands under the basket.
• The other player stands approximately 3/ 4 meters in front of the basket.
• The player moves to the right and receives the ball on the outside hand.
• Quickly stands up properly for the shot and shoots from a balance, this must be quick.
• In the beginning this exercise still on two legs.
• After the ball is caught, the player moves to the left and everything repeats itself.
• Maximum of 5 shots per person and then switch.

• From the back line at a volleyball court, sprint to the far 3-meter line.
• Then return to the first 3 meter line.
• Then sprint to the back line and return the same way:
  • Through the farthest 3 meter line,
  • The first 3 meter line
  • The back -start line. This is 60 meters.
    
    
• Always tap the line. 4 x.
• After the first time 15 seconds rest.
• After the second time 15 seconds of rest.
• After the third time rest 30 seconds.

• Player 1 under each basket walks to the center.
• In the middle, players 1 rotate around each other, face remains towards the basket.
• Run-through is initiated and self-captured.
• Player 2 throws on and sets up a run to the center; grope with player 2 across.

• You stay with your group on your own side.
• Leaders change sides so that everyone keeps moving.
• The intention is that the exercise is done with high intensity.
• Start in front of the cones. After cone 5 sprint to the first basket.
• Rebound sprint then to second basket.
• Rebounder second basket joins cones again.
  
  
• On one side a coach works as a passer.
• Individual score is added up.
• Counting aloud with your team.
  • Per round 1 point.
  • Round 5 counts for 2 points.

• Round 1:
  • 10 through balls. Cone exercise: knee lifts.
• Round 2:
  • 8 shots 3-4 meters. Cone exercise: 2 pawns forward, 1 pawn back.
• Round 3:
  • 10 short chances. Cone exercise: zigzagging.
• Round 4:
  • 6 shots 4-5 meters. Cone exercise: zigzagging backwards.
• Round 5:
  • Team with least points determines the exercise, including the cone exercise.

• Both teams line up behind the line and each has their own sprint track.
• The focus here is on responding to commands while sprinting, Goal of the players is to be first through a gate.
• This can be the gate at the end of the sprint track. However, a command can also be given by the trainer to run through a gate at the side of the track (pots/cones).
• Sprinting forward, backward or really stopping and turning around are all possibilities.

• Work with threes.
• Both pawns are 6 metres in front of the basket and about 7 metres apart (isosceles triangle).
• The player with the ball plays the ball to the other player in front.
  • And swaps places with the player under the basket.
  • In front, the ball is passed back to the new player and the other player exchanges with the player under the basket.
  • You may not hold the ball longer than 2 seconds.
• We run 4x 2 minutes and there is always a half minute rest.

Each exercise is done for 1 minute per pair. When the minute is full, the exercise is completed.

• Sideways to the top hat and then forward to the next top hat, then forward with backward cross pass through the rope ladder.
• Sideways through the ladder, then a sprint to hat, backwards to next hat and skating through the ladder, holding each jump for 3 seconds.
• Sprinting to the top of the flower, keeping your face one way.
• Sitting down put the ball behind your head on the ground, feet stay off the ground. Sit and throw to the other.
• 2 feet in the ladder, 2 feet right beside the ladder, slant right forward, 2 feet beside the ladder and then two feet left beside it, left hop, with 2 feet in each step, right hop

• 3 pawns in front of the basket (fixed declarer).
• 1 rebound, 1 attacker.
• Attacker starts at the back pawn.
• When you score a goal, you may move one pawn forward.
• When you miss, you move one pawn backwards.
• Fixed declarer, change after one round.
• Rounds of play:
• Round 1:
  • 10 loose balls.
• Round 2:
  • 8 short chances.
• Round 3:
  • 5 shots. (3m, swerve alternately).
• Round 4:
  • 4 shots. (5m, changeable evasion) Good for 2 points.
• Final:
  • Score 25 short chances (together).
• Couple with most points wins.

• Conditioning game 2 teams - 5 rounds.
• You stay with your teams on your own side.
• Handlers change sides to keep everyone moving.
• The aim is to do the exercise 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.
• Individual scorer count up.
• Counting out loud with your team.
  • Per round 1 point.
  • Round 5 = 2 points.
• Round 1:
  • 10 balls. (pawn exercises = knee lifts)
• Round 2:
  • 8 shots 3-4m. (Pawn exercise = 2 pawns forward, 1 pawn backward)
• Round 3:
  • 10 short chances. (pawn exercise = zigzagging)
• Round 4:
  • 6 shots 4-5m. (pawn exercise = zigzagging backwards)
• Round 5:
  • Team with least points determines exercise, also the pawn exercise.

• Round 1:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), gets the ball back, throws at blue for walkthrough.
  • Blue catches and starts the exercise again by throwing to red. (10x scoring)
• Round 2:
  • Same as round 1 but blue passes to white for a short chance. (10x scoring)
• Round 3:
  • Ditto round 1 but blue deflects for shot at 4m. (6x scoring)
• Round 4:
  • Ditto round 3 but white pulls away from rebound for short chance (10x scoring)
• Round 5:
  • White throws to blue, gets the ball back, throws to red (blue is going towards the basket), white doubles up with red and runs a deep line, gets the ball and shoots (6x scoring)
• Round 6:
  • Ditto round 5 but white does not shoot and passes to red who connects and red shoots. (6x scoring)
• At high intensity, good condition training.

• 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.

2 vs 2 tournament (8 players) or 3 vs 3 (12 players) | 9 minutes

Each round lasts 3 minutes. Win = 3 points | Draw = 1 point | Lose = 0 points. Per goal 2 points.
> After each game 5 by 5 shooting from 3 metres. Each hit = 1 point.

Round 1: Team A vs Team D | Team B vs Team
CR Round 2: Team D vs Team B | Team A vs Team
CR Round 3: Team C vs Team D | Team B vs Team A

2 vs 2 tournament (10 players) or 3 vs 3 (15 players) | 15 minutes

Round 1: Team E vs Team B | Team C vs Team D (Team A next door
)Round 2: Team A vs Team E | Team B vs Team C (Team D next door)
Round 3: Team A vs Team D | Team E vs Team C (Team B next door)
Round 4: Team D vs Team B | Team C vs Team A (Team E next door)
Round 5: Team D vs Team E | Team B vs Team A (Team C next door)

2 vs 2 tournament (12 players) or 3 vs 3 tournament (18 players) | 15 minutes

Round 1: Team A vs Team F | Team B vs Team E | Team C vs Team
DRonde 2: Team E vs Team A | Team F vs Team D | Team B vs Team
CRonde 3: Team A vs Team D | Team E vs Team C | Team F vs Team
BRonde 4: Team C vs Team A | Team D vs Team B | Team E


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Round 5: Team A vs Team B | Team C vs Team F | Team D vs Team E

Team with the most points = overall winner