Korfballexercises for u18

• We work with a 2 against 2 situation, the 5th player is always a striker and can also score. Change this player every 3 minutes.
• Indicate clearly the importance of passing, every pass must be a chance.
• The baskets are spaced about 10 meters apart.
• In case of a goal, the ball is for the defending side.

• When attackers bring the ball (clearly) below the shoulders, the ball must be put on the ground and the other team may attack (not shot-ready)
• Indicate minimum number of passes
• Possibly define a small field around the posts, only in this field goals can be scored.
• Possibly shorten the decision period of the attackers in possession of the ball.

• 1 player with ball, 1 player without ball)
• Achieve a certain score per part (short chance and run through count for 1p, distance shot for 2p)

• Player without ball starts away from the basket and takes a short chance; after the ball is caught the shooter takes a shot after a wide line; after the rebound you fall inside for a run through (12p)
• Attacker starts via a lateral line with a shot; after rebound one falls inside to shoot again via a dodge; to finish an overhand (1 or 2 hands) through ball (15p)
• Same as mission 1, but now behind the basket (15p).
• Shooter starts under the basket again, and is played for a short chance; then via a wide line to a shot; after rebound falls in for a dodge to finish with a run through (20p)

• Three cones in a triangle, on each cone lies a vest.
• The other players form a circle around the cones, making it wide enough.
• The player must collect all the vests, the others must try to hit them with the ball(s) before all the vests are collected. 
• When a player is hit by the ball, he changes with a player from the outfield.
  
  
• As trainer, decide whether to play with 1 or 2 balls. It is easier for a player to grab the caps if they are playing with one ball.
•  The distance between the cones on which the vests lie can be increased or decreased. The greater the distance between the pawns, the more difficult it is for the player to grasp the vests.
•  As trainer, make sure that players do not hit the ball too hard or from too little distance! 

• Attacker with ball under the short, archer and defender in front of the basket.
• The archer is going to get free around the basket and is going to shoot 6 times.
• The defender is allowed to block maximum 2 of the 6 shots.
• On the other shots, passive pressure is applied.

• The aim is that the attacker will actually shoot, no matter what the defender does.
• And the idea is that shots are made convincingly, the balls that are not blocked should really be shot to score, so not too much focus on the defender but just keep on shooting.
• With 4 players you have an extra attacker/rebounder

1. The attackers remain inside the field of play.
2. The assistant player remains outside the field of play.
3. The attackers may shoot defensively.
4. The substitution takes place after 3 goals for the attackers or 3 interceptions (incl. rebound).
5. After each interception or goal, the new attack starts with the assistant.

• Space: The playing field can be reduced.
• Goals: the game can be played on 2 baskets, with an assist player under each basket. The changeover after an interception offers opportunities for the assist.

• Playing rule: The attackers only get 3 passes to create an opportunity. Defensively, no shots are allowed.
• Players: more attackers can be played with a direct defender. More players means more choices.

• Place a square around the basket, in which the attackers must stay:
• Attackers must decide immediately (+/- 3 seconds) to play on or shoot.
• Play 3 attacks and then switch, attack ends when a goal is scored, when the ball is out of bounds or when there is an interception by the opponent

• Attackers may also only give 5 passes
• Attackers allowed only 3 passes
• When attackers bring the ball (clearly) below the shoulders, the attack also ends (not being ready to shoot)

6 at the basket:

• Defenders give pressure, but allow the shot.
• By moving and playing together as close to the basket as possible, the players create a good opportunity.
• Rotation is done when: a goal is scored or the defender has the ball.

Change positions after 2 attacks, any other players take penalties on another post. Then swap often.

Adjust:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot.
• Emphasize that every pass should result in an opportunity, so no pointless doubling.
• Shoot to score, do not throw to throw
• Prepare good shots, also close to the basket (do not take short chances nonchalantly).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball.
• Afterwards, you can leave the crossing out, and give the opportunity to run in support from the space.

5 players at the basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is done when: a goal is scored, the defender has the ball or when the ball bounces.

Move forward in sequence A-A-A-V-V. The remaining players take short chances at a different post. Alternate often.

Adjusting:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also close to the basket (do not take short chances).

After a while, make it more difficult:

• After each pass you must cross with the other player who is not in possession of the ball

4 players at a basket:

• Move and play together as close to the basket as possible in order to create a good chance.
• After each pass you must cross with the other player who is not in possession of the ball
• Rotation is done when: a goal is scored, the defender has the ball or when the ball collides.

Cross over in order A-A-A-V. The remaining players take free throws at a different post. Alternate often.

Adjustment:

• Move well after passing, free movement prevails over rebounding --> keep dynamic
• Turn in time before shooting
• Shoot to score, do not throw to throw
• Finish your shot preparations well, also near the basket (do not take short chances).

2 attackers and 1 defender per basket:

• By moving and playing together as close to the basket as possible to get a good opportunity
• Rotation is completed when: a goal has been scored, the defender has the ball

Move forward in order A-A-V. At 4 the defender gets a rest turn.

Adjustment:

• Move well after passing, free movement prevails over rebound --> dynamic
• Turn in time for the shot
• Shoot to score, do not throw to throw

Possibly make it more difficult by also stopping the attack when the ball bounces.

1. Ball in the hoop:
   1. Player A stands facing player B must make sure he cannot tap the ball.
   2. Change position after tapping or after max. 20 sec.
2. Same as previous,
   1. But now player A has to stand with his back to player B.
3. Again blocking out with player B in the back, the 3rd person is going to move around.
   1. When the trainer calls 'yes', the player who has to tap the ball is changed.
   2. The person protecting the ball has to switch quickly
4. This one per 2:
   1. Player 1 stands on the sideline, player 2 stands about 2,5 meter further on a cone with his back to player 1 and with his legs spread.
   2. About 8 metres further on is another cone.
   3. Player 1 is going to roll the ball through his legs, and the ball has to pass the furthest cone.
   4. At the moment player 2 sees the ball coming through his/her legs, he/she starts to block.
   5. 1 point for player 1 when he/she can tap the ball (without diving) before it reaches the furthest cone. 1 point for player 2 when the ball has passed the cone, without player 1 being able to tap the ball. When the ball does not pass the cone, also one point for player 2

1. Ladder:
   1. 3 foot contacts per section
   2. Walk backwards to start position
2. Ladder:
   1. Shuffle (2 foot contacts in, 1 foot contact out)
   2. Jump from a standing position over the hurdle
3. Ladder:
   1. Same as previous but backwards + jump from standing, at landing immediately change in short sprint
4. Ladder:
   1. Sideways with 2 foot contacts, knees high (alternate left-right every time)
   2. Lunges at a slow pace back
5. Ladder:
   1. 2 feet together 2 forward, 1 backward
   2. Sideways low position to starting point (change direction of view every sequence)
6. One ball each: Ladder:
   1. 3 foot contacts ball above head
   2. Slowly walk back and at the same time move the ball around the waist
7. One ball each: Ladder:
   1. Rebound 1 contact per section with ball around waist (change leg every series)
   2. Pump 4 times on ball

1. Under each post is a declarer with the ball. In the front court, a shooter stands at each post.
2. The archers in front of the basket keep shooting until one of the archers has scored two goals.
3. When one shooter has scored two goals, all shooters move to the next post.
4. All shooters add to the number of goals they have scored. When one shooter has scored four goals, everyone rotates through again.
5. The first shooter to score ten goals wins.

1. Both attackers may use the (regular) attacker to get free in a 1-1 situation.
   1. Each score is 1p.
   2. Swap after 3 chances.
2. Both attackers may use either the forward to get free, or they may get the assist from the space of the other attacker (but without the latter playing from a support position).
   1. Scoring after a pass from the basket is 1 point, scoring after an assist from the other attacker is 2 points.
   2. Change again after 3 chances.
3. The same, but the attacker who plays the ball may not get it back directly. Thus, you have to make the choice to pass.
   1. 1 point again after a pass, 2 points if the assist is from the front court.
   2. Change again after 3 chances.

1. The players stand with 2 (or 3) at a basket. One is the archer, the other the rebounder.
2. The shooter starts in front of the post, receives the ball and shoots.
3. The shooter keeps moving after the shot.
4. The player under the post catches the ball, and passes it to the shooter as fast as possible.
5. The shooter takes the second chance. Look closely at where you are running to get free.
6. After the second ball is taken, the game starts again in the starting position.
7. Change is made after 3 sessions of 2 shots, basket of 3 rotates continuously, with 3rd player on top.

• First shot = 1p
• 2nd chance = 1p, if the rebound of the first shot is caught without bouncing the ball, you get 2 points for scoring the 2nd chance.

• To shoot cleanly and build up fitness
• Which pair has the first 5 up and down runs?

• You start by sprinting up and down 10 times
• Then you shoot 10 times and count how many times you score
• If you have scored 5 or more times (half of your number of sprints up and down), you may sprint up and down once less, so 9 times.
• Then you start shooting again and count how many times you score. If this is half or more than the number of times you sprinted up and down, you may subtract another time.

• Depending on the number of players per basket, the assignments may change:
  • per 2 it is simply 1 against 1, and your goal is to be the first to get 3 points.
  • Per 3, we have shooter 1 who does the assignment, if passed, both opponents must undo the point.
  • If only one of the opponents completes the counter mission, the shooter gets 1 point. If none of the opponents completes the counter mission, the shooter gets 2 points.
  • Your goal is to be the first to get 4 points.
• Make 2 out of 5 distance shots (6 m.);
  • Then you get one chance of 4 m.
  • Which you must score to earn a point.
  • Your opponent can undo this point by also scoring the 4 m. chance.
• score 3 out of 5 short chances (4 m.);
  • then score 2 penalty shots (out of 2) to earn a point.
  • Your opponent can undo this by scoring both penalty shots as well.
• Score 2 out of 5 shots from behind the basket (5 m.);
  • then score 3 walk-throughs (out of 3 chances) to earn a point.
  • Your opponent can undo this by also scoring 3 walk-through balls.
• score 1 of 5 distance shots (8 m.);
  • 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 2.

• Practicing leg 2 and 3.
• The ball is played to the back of the basket.
• The lady who gets it there plays the ball back from the one who played it and gets free at the ball side towards the front of the basket.
• There she gets the ball back and stands in a perfect position next to the basket.
• The lady in front of the box who is already moving, breaks through as soon as the ball is in the hands of the runner.
• The movement in front must be such that the defender does not dare to look.
• In the case of a frightened defender, walking is enough, but if the defender is more confident, you will have to move more sharply
• Leg 3 is the same, but then the lady is played who is not in front, but in the diagonal of the attacker.
• This lady also breaks through via the ball side
• First practise without an opponent, then with opponents and allow the defenders to play the ball
• They may, however, try to frustrate the attackers' runs.

Inshort: practise all kinds of forms of the shot from a supporting position.

Organisation: pairs per basket, always one person under the basket and one person in front of it. Change after about 1 minute.

a ) One person in front of the basket at about 6 meters, the shooter stands under the basket. The shooter starts away from the basket (backwards), gets the ball and shoots immediately. The striker catches the ball.

b ) As exercise a., but the shooter only threatens with a shot, lets the defender jump in and then continues with an "underhand pull ball": a kind of private penalty throw from about 5 meters diagonally behind the basket. The Germa-ball - so called by me after Germa Woldhuis of Nic. who had success with this on a regular basis - is practised here. The server catches the ball.

c ) The starting situation is the same, but the shooter now gets a defender with him (some pairs cancel each other out). The defender's task is to decide which of the two possibilities (a. or b.) the attacker will get: either he reacts deliberately too late (after which a shot must follow), or he follows the shooter too closely (thus giving the opportunity for an underhand draw). In exercises d., e. and f., the attacker plays free with one simple movement. An efficient way, which requires however a lot of technique (and thus practice).

• Put four caps around the basket at a distance of 4 meters.
• 1 in front 2 on either side of the basket and 1 behind the basket.
• The players at the front/back are 1 team and the player on either side of the basket are 1 team.

Option 1:

• A shot is taken by a random player all 4 players try to grab the rebound.

Option 2:

• There is shot by a random player all 4 player try to grab the rebound.
• Once the ball is caught by a player he has 2 choices: He shoots the ball directly at the basket himself or he places the ball directly on his teammate and he takes the shot.

• Stand with the front of your feet on an elevation (such as a step) and lower your heels as far as possible so your calves are properly stretched.
• Now slowly stand on your toes. All the weight is now resting on your toes and you can feel your calves contracting.
• Slowly lower yourself back to the starting position.
• Doing this exercise slowly will work your muscles more effectively--you won't get the same effect by jumping up and down at a fast pace.
• Check yourself by keeping track of time; each repetition should last no less than 6 seconds total.
• Repeat this exercise as many times as you can. Twenty reps is fine to start with.

Skipping Ropes. It seems almost too obvious to be true, but regular rope jumping exercises the muscles you need for a vertical jump. To do this, use a hard surface with plenty of room for the rope in all directions. Try to exercise for 15 to 20 minutes a day.

• Do not jump with one, but with two feet at the same time.
• Train to jump faster and faster. Start slowly with a hop between each jump to keep your balance. When you notice that you are getting better at rope jumping, drop the hop and spin the rope faster.
• If you want to do something other than jumping rope, try running up and down stairs. This is a similar workout and exercises many of the same muscles.

• At the basket with the ball
• One player at each hat
• Both players at the hatband walk towards each other
• The attacker goes inside
• Defender reacts and tries to defend
  • Pressure first, allowing the attacker to cross in front of him
  • Defender tries to get in between
  • Defender tries to tackle
• Variation. Service player pulls away for a shot. Defender also tries to defend the shot.
• Goal: good cut-off, calm finish