Korfballexercises for technique warming-up

• On forearms and toes
• Back straight, abdominal muscles engaged
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Slow pace, focus on control

• Lie on your back, knees bent
• Hips up, engage abdomen and glutes
• Hold, return slowly

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally with ball or bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Each player receives a number.
• Swiss ball placed in the centre.
• Players form a circle around the Swiss ball.

• Players move around the ball, either sideways or forwards-backwards.
• When a number is called, the player responds, takes the ball, and throws it towards the players who have moved away.
• Add-on: The player who is hit takes the Swiss ball and tries to hit another player.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

• Make a lap around the field.
• Jog along the long sides.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Stand upright with feet hip-width apart.
• Start with arms extended above the head.
• Let the arms fall alongside the body as you bend the knees.
• Swing the arms backward and jump while moving the arms forward and upward.
• Keep the back straight, hips back, feet flat on the ground.

• Basic position: stand upright with feet slightly apart.
• Step the right leg straight forward and bend the knee 90 degrees.
• Left knee close to the ground.
• Rise up and step the right leg to the right side, foot slightly turned forward.
• Bend the left knee.
• Return to the basic position and step the right leg backward.
• Bend the left knee.
• Repeat for the left leg.

• Make a lap around the field.
• Jog along the long sides.
• Sprint along the short sides.

• Position the players in pairs, one behind the other, facing the wall.
• Each pair has one tennis ball.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 runs back via the right side and then catches the ball that Player 2 has just thrown against the wall.
• Repeat at least 20 times.
• Make the exercise more challenging by catching the ball in a cone.

• The player jumps over the hurdle and then jumps from where they stand with one leg into the hoop and back for the next hurdle. Repeat this to the end.
• Jump sideways over the hurdle and then jump with one leg into the two hoops.
• When you reach the outer hoop, jump over the hoop back next to the hurdle.
• Jump sideways over one hurdle and back.
• With one large step, jump to the other hurdle and jump back over and back.
• Then sprint to the cone and subsequently over the ladder.

• Divide the players into groups of 2 or 3 and position them on the left side of the field.
• Give each player a tennis ball.
• At the start signal, the first player from each group runs with a ball to the right side of the field.
• Upon reaching the other side, the player places the ball outside the line and runs back as quickly as possible.
• The next player in the group repeats the action with his or her ball.
• When all the balls are on the right side and the last player is back with the group, the relay is finished.
• The group whose last player returns first wins.

• Position the players in a line next to each other.
• Place a tennis ball on the ground approximately 1 metre in front of them.
• Have them stand with their feet slightly apart.
• Quick jogging - dribbling - on the spot.

• On the trainer's signal, while dribbling, they should:
• Hands on knees.
• Hands on toes.
• Hands on shoulders.
• Hands forward.
• Hands in the air.
• When the trainer shouts "Ball!", they should grab the ball as quickly as possible.
• Repeat and mix up the commands for variety.

• Set up four cones in a square of 7x7 meters. Have three players work together within this square. One player is the interceptor who tries to intercept the ball. Play a game lasting 30 seconds; intercepting earns a point.

• Players must move freely by moving towards the ball or away from it, depending on their position relative to the interceptor, the distance to the ball, and the available space. Pause the game to demonstrate where they should move.
• The ball holder must learn not to make risky passes; it is better to make no pass than a wrong pass.
• Sometimes use a lob pass or a direct pass; a feint pass can also be useful.
• Slowing down, speeding up, and changing directions are important to move freely.

• The entire group runs a lap around the yellow lines in the middle in a line.
• When the trainer shouts "yes," the person at the back of the line sprints to the front and takes the lead.

• The children follow each other around the yellow lines in a line.
• The person at the front of the line may choose from different movements such as heel kicks, sprinting, or high knees.
• When the trainer shouts "yes," the person at the back sprints to the front and chooses a different movement than normal running or jogging. Sprinting is allowed.

• Instead of baskets, you must score by throwing at a cone.
• This cone is in the center of the circle and around it are players.
• One player stands in front of the pawn to protect it.
• The players around this one player must try, by passing the ball quickly around, to throw at the pawn.
• Meanwhile, the player in front of the pawn tries to intercept the ball and defend the pawn.
• When the ball is intercepted, he/she gets a point and the ball goes back to the outside.
• Switching: when the pawn is hit, the player gets a point and switches places with the player in the middle.
• Whoever has the most points wins.

• Make throw-overs more difficult: two in the middle, throw with left.
• Making overthrowers easier: With two balls.

• Take a lap around the field. On the long sides jog, on the short sides walk.
• Stand upright, feet hip-width apart. Make 20 squats at slow pace.
• Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
• Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
  • Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
  • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
  • Put your right leg back, bend your left knee. Return to base position.
  • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
  • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
  • Put your left leg back, bend your right knee. Return to base position.
• Make a lap along the field. On the long sides jog. On the short sides sprint.

• In pairs, place the players in a row facing the wall.
• Per pair 1 tennis ball.

• Player 1 stands closest to the wall and begins the exercise by throwing the ball against the wall.
• Player 2 catches the ball.
• Player 1 meanwhile runs back through the right side and then catches the ball that player 2 just threw against the wall.
• Repeat at least 20 times.
• Make the exercise more difficult by having the ball caught in a hat.

• Divide the players into groups of 2 or 3 players and place them on the left side of the field.
• Give each player a tennis ball.
• At the start sign, the 1st player of each group starts running to the other, right, side with a ball.
• Once there, they put the ball outside the line and run back as fast as they can so that player 2 of their group can start running with his/her ball.
• When all the balls are on the right side and the last player has returned to his/her group, it is over.
• The first one back to his/her group wins.

• Have them put their feet slightly apart.
• Quickly run -dribble- in place.

• Hands on knees.
• Hands on toes.
• Hands on shoulders.
• Hands forward.
• Hands in the air.
• When the trainer calls Ball!, they grab the ball as fast as they can.
  
  
• Repeat and throw the commands interchangeably for variety.

• X number of baskets.
• Use colored dice corresponding to color baskets.

• Have the players use the dice to determine how many shots/ chances to score/take at each basket.
• They may take the ball to the other basket while running. Dribble down the court.

• Different types of chances!
• 1 hand, penalty throw, through ball while running with the ball, etc.

• Have the players use the dice to determine how many shots/opportunities to score/take at the basket corresponding to the color of the die.

• Divide the group into groups of 3.
• Give each group 5 jars in 5 different colors.
• 1 player goes to work -red, 1 player indicates -blue, 1 player coaches -white.
• Player red starts running action from pot to pot in slalom and takes a run-in.
• Player white coaches player red and indicates which jar player red should go back and start again, again in slalom.
• If player red scores from a color pot, player white takes the pot away.
• Exercise continues until every color pot is scored.

• Make groups of 4/5 or 6 players with 2 balls.
• These line up, with the first two players having a ball.
• Start at 4 meters from the basket.
• Once the first has shot the second may start shooting.
• The shooters go after the ball and shoot again from that spot.
• When the first one scores, he gives the ball to number 3 who then starts shooting immediately.
• If the last shooter started scores first the first shooter is finished.
• Who wins this challenge.
• We play it from 4 sides of the basket.

1. Player 1 moves the ball across to 5 and passes it to the other side; keep score up to x. 5 catches the ball and moves to the right of the basket etc.
2. Ditto players turn half way whole round around each other. Then through ball
3. Idem with away ball
4. Announcer pulls away to the right. Shooter too. So long passes. Forward rushes back to catch.

• Scoring 40 through balls, the shooter catches the ball himself and 1 of the 2 others comes in for a chance. In case of a 4-pointer, the ball can be caught by another player.
• Score 15 dodge balls. When the ball is caught, the third player immediately makes an evasive move and is played. Timing is important.
• 20 distance shots from about 6-8 meters from the basket, again keep moving until you get the ball.

1. Pass ball from cone 8 meters before the basket
2. From cone left, open and pass the ball outside the hand.
3. Open from the right side of the cone and pass the ball outside the hand.
4. Competition format: loose ball from 10m, 8m and 6m extra pots which count for 1, 2 and 3 points respectively.
   Moment of rest: shoot from a calm movement
5. From cone swerve with shot to the right
6. From cone swerve with shot to the left
7. Open from left cone, pass again with inner hand and via deflection take shot to left
8. From cone right open, pass again with inner hand and via deflection to shot at right

• 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.

• Under each pole someone with ball, and someone without ball in front.
• Attacker goes through the obstacle to make the action on the basket.
• Attacker continues through the middle to the next basket.

• Post 1: 4 hoops through which left-right must be run
• Pole 2: running ladder 2 foot contacts
• Post 3: 5 hurdles: 1 foot contact between each hurdle
• Pole 4: chance without obstacle (only with 8 players)

1. Walkthrough
2. Short chance after a stoppage
3. Short chance by declarer after handball

• Lay out a rectangle (16x8 meters? Depending on the number of players).
  • Divide into equal parts by a center line.
• Divide the group into 2 teams, each with their field.
  • The goal is to eliminate the opposing players.
• The ball must not touch the ground first, the 'defending' player is not out if he/she can catch the ball.
• Round 1:
  • The player who has been eliminated may re-enter the field if someone else from his/her team was eliminated.
• Round 2:
  • The player who was thrown out may re-enter the field when he/she has scored 4 times.
• Round 3:
  • Same as the previous one, but now the eliminated player is placed behind the opposing team's field, and may try to pass from there.
  • If a previously thrown out player can hit someone from the back, he/she may be placed in the main field again.

Assignment:

• As the attacking team, try to score in the basket for 2 points or by standing in the hoop with the al for 1 point.
• You are allowed to walk with the ball without being tapped with the ball in your hands.
• Passing and walking with the ball is important!
• It's kind of like rugby, but without physical contact.

Rules:

• You may run with the ball in your hands inside the field
• Defending goals is allowed (tapping the attacking side is smarter)
• Only if you have the ball, you may be tapped.
• Step 1:
  • If you are tapped with the ball, you have 2 seconds to throw the ball over.
  • If you don't, put the ball on the ground and the defending team attacks.
• Step 2:
  • If you are tapped with the ball, you immediately put the ball on the ground and the defending side attacks.
  • The 1st pass may not be defended or tapped.
• Scoring in the hoop is 1 point.
• You score in the hoop by standing in it with the ball.
• Scoring in the basket is 2 points.
• Further normal korfball rules.

Task:

• Try to get the ball as fast as possible and throw someone off.
• If you are thrown off yourself, try to come back as soon as possible by scoring in the basket outside the field.

Rules of the game:

• If you throw the ball on the body, the player is out:
  • Via the ground or a teammate is not a throw-off.
• When you're out, you score in one of the baskets that are outside the field.
• Scored? Put the ball back where it came from and back in the field.
• Count the number of players that are thrown off within a certain time.