Korfballexercises for u22

• Run over two hurdles and then make a through ball 10x overhand, 10x underhand and 10x with 1 hand.
• Start on the left side of the hurdle and move to the right behind the hurdle, then move forward and back to the left, then move forward and quarter to the right score 10x.
• Then do this the other way around; score 10x
• Put the hurdles 5 meters apart, move to the left, jump over the hurdle and get the ball at the same time, come down, jump up and shoot at the same time, then to the right score 20x .

• Per basket one pair with a ball, or in case of lack of sufficient baskets 2 pairs each with a ball.
• At each basket, four pawns or other markers: one in front of and one behind the basket and one to the left and right of the basket, always at a distance of about 6 meters.

• One of each pair starts under the basket.
• The other is instructed to score a goal as quickly as possible from each pawn.
• Then switch positions.
• Which pair will finish 'the trip around the world' the quickest?
  
  

• The distances can of course be made larger or smaller at will.
• Or: score 2 goals at each pawn.

• Instead of shooting from standstill, it is possible to shoot from movement,
• Or simply: take evasive balls.

• There are 2 pairs per basket.
• The two shooters are now instructed to score two goals together at each pawn, no matter who scores the goals.
• So there is a change of function after 4 times 2 goals have been scored.
• At which basket is the first to go around 2 times (and therefore has scored 16 goals first)?

• Pairs walk around and play ball over: one hand catch and throw.
• Idem but with wrong hand.
• Twosome; A walks from left to right B throws the ball accurately into the circle; after 1 minute change.
• Same but A now turns away to the right at the end; is a good coordination exercise.
• Twosome; players start next to each other; A runs away and gets the ball in the barrel; throws back with turning jump; on the way back A gets the ball again and plays off with two hands; after 1 minute change.

• Score 20 distance shots. The first player shoots, the second catches and plays the first player again and pulls away from the basket to about 6 yards.
  Gets the ball and shoots. The second player catches, plays on and pulls away.
• Score 20 penalty shots together.
• Score 20 dodge balls of max 3 meters, change after 5 shots.
• Score 20 times after a move from the post to the side.
• Score 20 small chances from behind the post, change after 5 shots.

• The other team tries to intercept the ball.
• If the ball falls but remains in possession of the attacking team, the count starts again at 0.
• Which team will be first to score 3 times?
  
  
• Then we play 4 against 4 on 1 basket.
  After a goal we take a free ball and if it is seated also a penalty throw.
  Which team is the first to score 5x
  
  

• Jog back and forth 10 times at a steady pace.
• Up to half 10 meters walking on your heels, then jogging out and back.
• Up to half 10 meters on your toes, then out jogging and back jogging.
• 2 times back and forth side to side in the middle changing sides.
• 2 times to half (10 meters) knee lift, then sprint out and jog back.
• Jog back and forth 5 times at a slightly faster pace.

• Combine in 3s around the post and score 40 through balls, coming at the basket from a different place each time.
  The idea is to score from all sides.
  
• Score 25 penalty shots.
• Move around the basket at a steady pace, making an evasive move just before the ball is played to you.
  Score with 3 team 15 times. Again around the basket.
  
• You keep moving at about 6/7 meters from the basket. After a "double" you shoot at the basket. Again all the way around the basket.
  Note: at the back of the basket, you can shoot a maximum of 6 meters from the basket.
  

• Keep moving at 6 meters around the basket and get 1 shot from each side.
• After 4 shots switch functions.
• The rebounder tries to catch the ball with max 1x bounce.
• Who of the two first scores 15x

• Together 8 runners score
  • Basket from 2 to 6 dots
• Together 5 runners score
  • Basket from 2 to 3
• Together score 6 go-arounds, then together score 4 shots (on the move) from about 6 meters. Swap after 3 shots
  • Hive of 2 first together to score 4 shots, then together to score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
• Score together 6 go-ahead shots, then score together 4 shots (on the move) from about 6 meters. Swap after 3 shots
  • Basket of 2 firstly together score 4 doorlopers, then together score 4 shots (on the move) from about 4 meters behind the basket, change after 3 shots
• First each score 1 run through, and then each score 2 penalty shots
  • At basket of 2, someone scores 2 shots through the net
• First each 1 runner scores, and then each 4 short chances under the basket
  • At basket of 2, someone scores 2 go-arounds, and scores 6 short chances each

• Set out a parcour of hats (= game board).
• Per pair of players a pylon is needed (or a water bottle/shirt).
• First exercise is the same for everyone, e.g. 20 balls. Then the game begins.
• Dice is the number of hats ahead.
• 1 through 5 are korfball drills, 6 = fitness task
• If you land on the same pylon as another duo, you may give them an extra assignment.
• Examples of korfball exercises:
  • walk-through balls
  • dodge
  • shots
  • penalty throw
  • 2 walk-through balls and then a penalty throw
  • pull-away balls
• Examples of fitness exercises:
  • Squats
  • Push-ups (possibly on knees)
  • Jumping jacks
  • Lunges, first stepping out with the left, then with the right.
  • Burpees

• Put poles opposite each other at 20m from each other. (possibly a pylon in the middle)
• Per pole you have two or three players.
• One lady starts from each pole and walks to the middle, where she turns around each other and passes to her own basket.
• The girls who pass on to the other side of the centre run straight on to the centre and circle each other to make a through ball.
• With threes, it is also possible to have a dodge ball or distance shot.
• The running distances are important for the endurance condition.

1. score 20 overhead balls per team.
2. score 20 dodge balls under the waist per pile
3. score 10 dodge balls left per pile
4. score 10 dodge balls per pole right swerve
5. score 20 distance shots per pile which are marked between 7-5m

• Each team has a basket and a ball, the exercises start with one person under the basket (with the ball) and two persons in front of the basket.
• After the shot, the ball is passed to the next player, who has to catch the next ball and pass it to the next player.
• After passing the ball, another round of shooting follows.
• If necessary, the exercise can also be done with four people, the players just get a few less turns.
• If necessary, use a pylon for each basket.

1. Play passing balls from about 10 metres in front of the basket.
2. The same, but now overhead.
3. As 1., but the ball is played forward from under the basket first.
   1. The shooter returns the ball to the receiver under the basket and runs after it to take the ball.
4. Shooting from a standstill from a distance of approx. 8 metres (again, after the shot, run to the basket to catch the next ball).
5. Shooting after a move to the left or right from about 7 meters distance.
6. Take evasive action on the left (start at the pylon about 10 metres before the basket, at 5 or 6 metres before the basket make a sharp left hook).
7. As 6., now over the right side.
8. Take penalty shots.
9. As 4., but after the distance shot, the shooter takes another walkthrough ball.
10. The shooter threatens with a walkthrough, but stops very abruptly at about 3 metres before the basket (hoping that the defender will 'shoot through'), gets the ball and finishes the chance.
11. The shooter makes an evasive move (over left, or right), receives the ball, but instead of shooting, he takes a walkthrough ball.
    1. There are various ways of putting the ball inside
       1. with the 'outside hand' - i.e. in a dodge to the right with a right-handed stretch -,
       2. with a bounce,
       3. by an overhand or an underhand sling throw,
       4. or by transferring the ball to the other hand with a left-handed stretch throw.
    2. There are several factors that determine which method is best, a good korfball player will need to master several ways.
12. The shooter makes an evasive move, pretends to receive the ball (possibly the attacker makes a feint), but immediately takes a through ball afterwards (so like c., but without the ball).
13. The shooter takes a walk-through ball, after a few metres he suddenly sidesteps.
    1. However, the dodge is not continued: there will be a walkthrough anyway.
    2. I call it the Lucas move, after Albert Lucas who had a lot of success with it.
14. Numbers 1 and 2 under the basket, number 3 (who has the ball) in front of it. Number 1 starts away from the basket, receives the ball, makes a half turn and shoots (= starting away from the basket).
    1. Number 2 catches, plays to number 1, takes off, receives the ball back, makes a half turn and shoots.
    2. Number 3 intercepts etc.
15. The shooter makes an evasive move to the right, receives the ball, but returns it to the receiver under the post and runs straight to the basket himself (i.e. in the direction he just came from).
    1. He receives the ball back and shoots

• To achieve 3 in a row by shooting

• You play in teams against each other
• Choose a task. Think of a shot shape and amount of shooting
• If the above rule is met, you may place a ribbon/hat/ball in a box/hat or on a pawn.
• Each team has 3 items (ribbon, hat or ball) to conquer a square.
• If your 3 items are already in play, but you haven't got 3 in a row, but you have completed the task, you may place an item in play in another square to be conquered.

1. Make 5 passes
2. Make 5 shots from behind the basket
3. Two baskets opposite each other. At each basket 2 or 3 players. They will shoot at the other basket. If he sits, the ball is for the other. If he is not seated and the other catches the ball before it falls to the ground, the opponent may try to shoot from there. If the ball hits the ground, it is for the team closest to the ball (players stand just behind their opponent's basket). 5 goals is a box of 3 in a row conquering.

• Collect pots (for 3 posts 10 pots, for 4 posts 13 pots) in the middle when the tasks are completed (continue until there are no more pots, there will be no staking on other posts)

• Score 8 consecutive runs together
• Score 3 consecutive runs together
• First together 4 runners score, then together 4 shots (from movement) from about 6 meter
• First together 4 runners score, then together 4 shots from 4 meter behind the basket (from movement)
• First each player scores 1 runner, then each player scores 2 penalty shots.
• First each 1 runner scores, and then each 4 short chances under the basket

A small square around the basket. In this square, 2 players must continuously attack and pass. After each pass the player is in motion.

• 2 Run after passing. After 4 ball touches the shot follows and the other one catches it (shoot to score, not because you are free).
• 3 Crossing after passing.
• After each pass, the thrower crosses with the player who did not receive the ball and they swap positions. After crossing, the ball goes to one of the two and the other one catches it.
• 3/1 Same as above but make sure that, as soon as you receive the ball, you are ready to shoot. If you are in a good position and have caught the ball well, you may shoot, otherwise you play on and the next player shoots.
• 4 All of the above actions but now with a good rebound, but this one does not stay in position.

• The player under the basket pulls away
  • The ball is thrown to him (if the set-up is right, he receives the ball a bit diagonally).
  • The player in front of the basket comes next to him.
  • And makes a shot.
• Same as above
  • Only now the player in front of the basket comes alongside again.
  • And makes a through ball from the space without the ball.
• Same thing,
  • Only now there is no walkthrough,
  • But there is a threat for the walkthrough.
  • And the player without the ball runs long (away from the puller and parallel to the basket)
  • And takes the shot.
• same,
  • Only now the shooter runs long again
  • And after walking the long line, comes through for the walkthrough ball without the ball.