Korfballexercises for u21

• Making sure they can get free and shoot.
• Which pass do I play and when?
• What do I do if I don't get free? Emphasis on functional running.
• What do I do when a fellow attacker shoots?

• Make passing difficult
• Take away lines, where can my attacker go?
• Intercept pass (defend with the whole team)
• Concentrated defence 1-1
• Try to choose the moment to steal the rebound.

1. Getting out of the passing to shot (what lines do I run when the shot is taken?).
   1. Attacker without a defender plays the assist.
2. In between in support, which of the 2 attackers do I choose? And where do I take my second chance (attacker without defender is support).
3. After 2-2 again to 3-1.
   1. Bringing in intermediate support again.
   2. Rebounder goes out to chance.
   3. Support turns to rebound.

• 2 foot contacts per section forward.
• 2 foot contacts per square sideways (only in the ladder).
• Icky shuffle (in-out).
• Icky shuffle backwards.
• In and out (2 feet in, 2 feet spread out from the ladder) explosively.
• 1 foot in-out: start next to the ladder, always in and out, other foot stays out of the ladder in a nice rhythm.
• Sideways in-out the ladder 2 foot contacts.
• Cross-over: move sideways, always bring the 'back' leg in front.
• Sideways through the ladder, changing foot each time you jump.
• Reverse cross-over: about the same as icky-shuffle, but always bring the outer foot back through the ladder.
• Carioca: lateral through the ladder, front to back.
• Like icky-shuffle, but with 2 feet together (out-in-out).
• Same as previous, but now on 1 leg.
• 2 foot contacts per compartment, 2 compartments in front, 1 compartment back.

• Shot at 4 meter from movement: score 10x
• Knock on wood: score 15x
• Shot on the move 4 meter behind the basket: score 8x
• Penalty throw: score 15x
• Shot from movement 6 meter: score 7x
• Shot through with 1 hand: score 12x
• Penalty throw behind the basket: score 12x
• Free throws: score 8x
• Shot (2p), run-through (1p), short-handed shot (1p): score 20 points
• Swerve and run-through: both inbound is 1p. score 8 points

• Player 1 under the basket with the ball;
  • Player 2 moves to the right; shoot;
  • To the left; shot
  • After that walkthrough ball;
  • Then player 1; x score
• As before;
  • Shooting with eyes closed (not through ball)
• Players take a walkthrough;
  • Score x
• Passing ball;
  • When you get the ball, you bend your knees, touch the ground and shoot when you come up.
• Players score x chances with 1 foot on the ground (do not jump away)
• Player 1 under the basket with the ball;
  • Player 2 at 6 meters;
  • Player 1 throws the ball high, low, left, right or at least in such a way that 2 has to sprint to catch the ball;
  • Player 2 shoots;
  • Change after 3 shots; x scoring

• 3x shot, then walkthrough to 20
• Pawns in a large circle. walk in circles
  • • Start with 'jogging' between the pawns (snake movement);
    • Arms take turns (warming up).
    • At indication of the trainer "yes" sprint to the middle and back again;
    • At "goal" sprint to the pole and 5 balls.
  • Next exercise:
    • Zig-Zag (left to right) between the pawns,
    • Run sideways outside, and make rainbows (knee up) with the left foot over each cone.
    • Runsideways (inside) and make rainbows (knee up) over each cone (with right foot).
    • Short dribble with the feet forward and backward between the cones, but keep on turning.

• Stand up straight and hold a ball in front of the body.
• Shift the weight to the left foot and bend the right knee so that the right foot goes towards the buttocks.
• Bend the elbows and bring the ball to the right ear.
• Keeping the back neutral, bend from the hips and knees.
• Lower the torso to the left and bring the ball to the left ankle.
• Tighten the left leg and stretch the knee and torso and return to the starting position.
• Do 15 times on each leg.

• Stand upright with left leg in front of right leg. Hands up.
• Shift weight onto left foot and pull right knee up to hip height.
• At the same time, stand on the toes with the left foot and bring the elbows down by the sides.
• Make your hands into fists.
• Stop at the highest point, hold for 2 seconds and return to the starting position.
• Do this 10 times with each leg.

• Stand up straight
• Arms above your head, bend your knees and bring your upper body forward at a 45-degree angle.
• Keep feet flat on the floor and press heels against the ground.
• Hold for 30 seconds.

• Stand up straight with hips extended and arms straight out.
• Step to the left and squat down on the right leg.
• Bend at the hip and keep the back neutral.
• Extend the left leg while keeping the feet flat on the ground.
• Bend the right knee until the torso is parallel to the ground and the left leg is fully extended.
• Keeping the arms forward, tighten the glutes and push the right leg against the ground to come up.
• Do this 10 times on each side

• Take a ball, place the legs far apart with the buttocks back, bend forward with the back straight.
• Bring the ball forward and bring it between the legs to the other hand.
• Grab the ball behind the leg and swing it forward and through the other leg.
• Pass the ball 20 times this way and then 20 times the other way.

• Stand upright with a ball in your hands, holding it at chest height with your hands bent.
• Keep your feet still and turn your torso from the waist to the left.
• Then turn to the right.
• Keep the ball at the right height and do this 30 times.

• Distance shot
  • Shoot 5x and you must hit 2x.
    • One hit means you have to sprint back and forth across the width of the field once.
    • A 0x is sprinting twice. Not hitting the basket twice is also sprinting.
• Take evasive action and move the ball to the other hand and make a through ball.
  • 4 out of 5 hits, you have to sprint the shortage of hit balls.
• Practice free balls with pairs.
  • • Each 5x, of which 2x hit.
      
      

• Each pair a basket and a ball.
• One of the two teams has a ribbon on his head.
• So you have a team with and a team without a ribbon.
• One player is the shooter and the other the catcher.
• Alternately a player with a ribbon and a player without a ribbon stand under the basket.
• We all start shooting at the same time.
• When a goal is scored, you change places.
• The team that is first under the basket has won.
• So if all players with/without a ribbon are under the basket, you've won.

Per task 1x quiet to practice and 3x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

• Passing position and rebounder under the basket, attacker in front: (if with 4, a defender will run on the long line and give passive pressure).
  • Declarer plays a moving striker, who comes out with the ball.
  • Outgoing attacker gets the ball back.
  • Attacker runs long and shoots. (Pay attention that you run clearly in 2 lines, often there is a tendency to run in 1 line).
  • After the shot, fall inside for a walkthrough ball with one hand.
• Shot inside is 2 points, pass ball is 1 point.
• Goal is to score 20 points.
• When reaching 10 points, change direction.
• Crucial is the passing, and the 'attacking' of the ball by the shooter.
• Two of you are responsible for a good pass.

• Shooter at about 4 meters in front of the basket, 2 declarers each with a ball and each at one side of the post at +/- 3 meters:
  • Shooter runs wide and gets the ball on the outside hand, plays it back to the attacker with that hand.
  • Then he/she runs wide to the height of the other attacker, and again receives the ball on the outside hand.
  • Pass the ball again.
  • Then run wide again to the first spacer, and this time, you shoot when receiving the ball.
  • Repeat by starting again at the other initiator.
• Turn after 2 shots.
• You notice that you start shooting on both the left and right side.
• Which basket scores first 15x.

• 2 cones 5 to 6 metres from the basket, and the same distance wide apart.
• Attacker under the basket with the ball (possibly rebounder).
• Shooter in the middle of the 2 cones.
• Lateral movement towards the cone.
• Play by declarer.
• When declarer shouts 'YES', he can shoot.
• If declarer calls 'NO', you have to pass back and start over to the other cone where everything will be repeated.
• Change every 2 shots.
• Per basket 15x scoring.

• Take turns taking 5 chances:
  • Shot from movement on right leg in front of the basket. (competition distance)
  • Idem on left leg.
  • Then take a through ball.
  • Take a short shot behind the basket.
  • Finish with a penalty throw.
• The goal is to individually score at least 3 out of 5 chances (you finish the assignment despite everything).
• Everyone has to succeed in this, if not we repeat the exercise and they get a running lane at the end.
• If someone succeeds in scoring 5 out of 5, he/she can free one person who doesn't have 3 out of 5.
• Exercise is done a maximum of 4 times (suicide with max 4 turnovers).

Rules

• We play in excess for attack.
• Per 3 or 5 on a pole. (When there are enough exercises, 7 or 8 on a pole is also possible).
• The goal is not to stay in the same place, so move around a lot and get in shooting position as much as possible.
• Use all the space around the basket.

Task 1:

• Player 1 is the attacker, player 2 and 3 stand around the basket.
• Player 1 plays player 2, and goes out.
• Player 2 passes the ball on to player 3 who shoots.
• Player 2 cuts in to catch the ball.
• After catching, you again play to the shooter, who in turn plays to the next one to get a shot, etc.

Task 2:

• All players stand around the basket and start playing.
• Move after passing.

Task 3:

• All players stand around the basket and start playing.
• Move after passing. (even when you are in the support).
• Aim to score and not because you are free.

Task 4:

• All players stand around the basket and start playing.
• Cross every time after passing. (play with 3 attackers).
• Get ready to score.

Task 5:

• Play with support, but it is filled in by someone else after each pass.

• 2 teams each put themselves next to each other in pumping position:
  • The first takes a jar with the left hand and puts it between the 2 arms.
  • Then move it with the right hand next to the other side of the body.
  • The 2nd player repeats this until all pots on the other side of the row are on top of each other.
• Per player in the row a pot is provided, use a trainer to put a pot ready when the first player has made the displacement of the previous one.

• Each time 5 times through the rope ladder Starting slowly and increasing your speed slightly each time, so that the 5th time is at full speed.
  • Walk through with two feet inside the ladder.
  • 2 feet inside the ladder/ two feet outside the ladder with knee in angle of 90 degrees.
  • Hopping left twice from left to side, to the middle, then hopping right twice to right side and right back in.
  • Sideways 2 feet in and two out.
  • 2 forward, 1 backward, 2 forward etc.

• 3x planks normal (player stands in pump position but not on his hands but on his elbows)
• 3x planks left (player lies down sideways and stretches his whole body on his elbows and ankles)
• 3x planks on the right (same as previous)
• 3x leg lifts (lie on back, lift legs stretched for a certain time, can be made easier by putting hands under the buttocks...legs as low as possible above the ground)
• 3x superman (on hands and knees, at the start of the time they simultaneously extend their left arm and right leg, then right arm left leg etc...)

• The ball is played to a moving lady at about 4 meters.
• The person passing on determines whether the ball is placed to the left or to the right of the lady.
• The passing must be tight and at eye level of the shooter. score 10x pp
• Next, a defender comes to stand in front of the take-off lady.
• Now you see that, if you do not keep the ball up, it will be difficult for the receiver to see it
• So if you hold the ball up high, she can see which way you are going to pass and can therefore react properly
• If she does not get free, check the position of the defender, make sure you are playable and the person taking the ball steps outagain
• Again with the defender, but now you pretend to throw.
• For the receiver, this is the signal that she must come for the breakthrough. score 10x pp

Per task 1x quiet to practice and 5x fast.

• Left foot next to the ladder, right foot in the ladder.
• Right foot next to the ladder, left foot in the ladder.
• Sideways stepping through the ladder with both feet in all areas.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) left leg.
• Sideways hopping in and out of the ladder (so forward in and backward out and then diagonally to the next square) right leg.

• Play the ball deep into the box.
• The one who plays the ball takes the catch.
• The second lady passes the ball on to one of the other players and uses the block near the post to pass.
• The player with the ball plays the ball in and the other lady makes at that moment a breakthrough or dodge and shoots.
• The one who catches the ball puts out to the fans again.
• She then goes to the post again to catch.
• If the position is taken and it is not possible to shoot, the next passer comes in to pass.
• After receiving the ball, she passes it out, etc.
• We practice this first without an opponent and then with an opponent.

• Play 2:2, which pair scores 5 goals first. (We do this 2 times against another pair).
• 4:4, where in a small space 10x must be played over, without the ball being intercepted or dropped.
• If this exercise is too easy, you can play the ball within 4 seconds.
• The most important thing in this exercise is that the players run free, complete in time and keep an overview.
• This is an exercise in which you can increase the understanding of running free
• Especially if you speed up the game. (which team will score first 3 times)

• 3 or 4 players.
• On 8 meters opposite each other.
• Player 1 of the pair throws the ball to the other side and runs after it.
  • Throw over and run after it.
  • Player gets the ball back.
  • Player swings out of the way and gets the ball back underhand. (all with 1 hand).
  • Player makes half circle jump and plays ball back; player runs to the other side.
  • Player gets ball from number 2 from behind and plays ball to the other side.

• 3 or 4 teams.
• Attacker, attacker, defender.
• Attacker practices different types of shots but now with pressure from a defender.
• Change after 10 goal attempts. (Each player keeps track of his shot percentage).
  • Attacker (A) shoots from 6 meter on the move.
  • Defender (V) gives light pressure.
  • A makes virtual shot move and takes through ball.
  • V also obstructs pass ball but has to give chance.
  • A has choice between shot and through ball.
  • V cooperates by making a clear choice.
  • If 3 but fumbles after shot or walkthrough ball another chance under the post.

• Players play 4-0 around the post.
• Player 1 takes the catch immediately after a pass.
• The next player to pass the ball takes the pass, but is "defended in front" and cannot avoid it.
• The player goes behind the post, the "defender" stays in front of the post, the player behind the post pulls away, gets the ball and shoots.
• Ball is caught, played out and the exercise is done again.
• This can be done with or without defenders.
• With defenders, the defenders must over-defend and stay in front of the post when the player moves backwards.
• Without defenders, make sure that attackers keep making the correct movements and do not immediately move backwards to move away, but only when they have been "pre-defended

• 4 against 4 on 1 pole.
• The attacking team consults before each attack.
• They have to agree on a plan for the next attack.
• Who fills what position, what tactics (e.g. attacking in 3-1 or continuing to 2-2), do we move the ball to the back or do we attack in front with 2 people etc.
• Encourage them to have a basic plan.
• Let them think of alternatives if something doesn't work out.
• It is not the intention that they do not go for the ball after a goal attempt
• The goal is to score, so they should also try to get the ball when a goal attempt goes wrong
• Variation
• Give the defence an order and see if the attack picks it up and adapts.