Korfballexercises for technique warming-up
Plank 30 seconds
- 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
Starting Formation
- 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.
Execution
- Place all players around the centre circle.
- One player stands in the middle as the tagger.
- The other players may decide themselves when to run to the opposite side.
- Try to run to the other side without being tagged.
Game Explanation
- Begin by designating one player as the tagger.
- The remaining players have a few seconds to run away.
- When the tagger touches someone, they form a chain by holding each other's hands.
- The chain grows with each new player who is tagged.
- When there are four taggers, the chain splits into pairs who continue tagging.
- The game continues until all players are tagged.
Jog and Walk
- 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.
Setup
- 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.
Preparation
- Use half of the field.
- Place cones on the baseline with a tennis ball on top.
- Place an equal number of cones at the net.
- Have the players run with the tennis ball to the opposite cone.
- Place the ball on the cone for 2 seconds.
- Pick up the ball again and run back to the starting cone.
Objective
- Score in one attempt in the other field within the lines.
- Two teams of up to four people.
- One ball.
- Two people stand in the field on each side, other players stand behind the baseline.
- Start with a simple underhand serve.
- We play underhand tennis, so the ball must go over the net in one attempt.
- A difficult ball may bounce once but must then be returned with: one hand, a foot, or the head.
- In case of an error: the player leaves the field to the baseline and a new player takes over.
Execution
- Sprint around the cones.
- Always through the middle cone.
Game Explanation
- There is one tagger, and the rest of the players try to grab the elastic bands and eventually the tennis ball along two sides of the square.
- If the tagger tags you, you must put the elastic band back and try again.
- Make the game more challenging by removing the player who is tagged from the game.
- Enlarge the square to make the game easier.
Execution
- Place three cones in a row.
- The players work in pairs or groups of three.
- The ball is placed progressively further on the hoop.
- When the ball is on the cone, a player must run behind it and return the ball to the other player.
- The other player can then place the ball further.
Execution
- 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.