Korfball drills

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. Medicine ball throw
   1. Stand up straight and hold the medicine ball behind your head
   2. Bring the ball above your head and move it forward in a swinging motion and throw it to your team-mate
   3. Your teammate catches the ball and brings it behind the head and throws it back
   4. throw 20 times each
2. Stretching tendons
   1. Put your feet side by side and stretch your arms forward. Keep feet flat on the ground
   2. Tense the abdominal muscles and squat down. Keep the heels on the ground and the chest as upright as possible.
   3. Exhale and rise up again. Press the feet against the ground as you come up so that the leg muscles are tightened
   4. 5x
3. Standing Crunch
   1. Stand upright with left leg in front of the right leg.
   2. Shift your weight to the front leg and lift your right knee up to the hips
   3. Stand on your toes with your left foot and bring your elbows to your sides and ball your hands into a fist
   4. Come as high as possible, hold for a moment and then return to the starting position
   5. Each leg 10x
4. Chair pose
   1. Stand up straight
   2. Arms above your head and bend your knees forward at a 45-degree angle
   3. Keep feet flat against the ground
   4. Hold for 30 seconds.
5. Lateral low lunch
   1. Stand up straight with hips extended and hands straight forward
   2. Take a step to the left and squat on the right leg
   3. Bend at the hip until the right thigh is parallel to the ground and the back is neutral.
   4. Tense the abdominal muscles and push back to the starting position on your right leg
   5. Each leg 10x
6. Lift Heel
   1. Place your feet hip-width apart and bring your centre of gravity slightly forward on the ball of your feet
   2. Keep knees extended and lift heels as high as possible
   3. Try to hold the highest point for 3 seconds and then come back down slowly
   4. 10x

• You shoot at 6 metres in front of the basket.
• The other one catches it.
• The ball is played out again and the catcher runs away from the basket.
• He gets the ball back and shoots at about 6 meters.
• The person who catches the ball, plays off, runs away and gets the ball back and shoots.
• Which pair will be first to score 10 times?

• 1 pole
• All players in a row at a good distance, not too close.
• The first one starts shooting, when he has shot the 2nd may shoot.
• If you score before the player behind you scores, give the ball to the next player and join the back of the row.
• If the player behind you scores before you score, you're out. Both balls go to the next 2 in line.

1. Players stand in line in front of the basket.
2. Player 1 throws the ball to player 2 and player 1 runs after it halfway and inside.
3. Player 2 throws the ball at the moment he/she thinks the other player can make a good run through.
4. Player 1 finishes it. (and start again at step 1)

Work with 3 teams

• Score 10 goals after a move to the left. (run from front to side until about 5 metres next to the basket)
• Score 10 goals after a move to the right. (run from side or back to right to about 5 metres from the basket)
• Score 20 distance shots >/ 7 meters.
• Score 10 sprint through balls.
• Score 10 walk-throughs with running defender.
• Score 10 penalty shots without missing.

• Playing together and scoring on your own basket
• Or play together and prevent the opposing team from scoring as few goals as possible

• Two teams in threes against each other (can also be played in fours)
• Around the basket there is a section where the defending side has a defender. The defender is only allowed to move in that section while defending. If the team is attacking, this player is allowed to join the attack. In this way there is always a surplus in the attack.
• Korfball rules are in force

• 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.

• 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.

• The blue lady under the post passes a through ball to the front of the basket.
• The red lady from the right catches the ball and hands it to the red lady from the opposite side.
• Then the blue lady at the back of the pile intercepts and passes the ball to the first attacker.
• In this exercise blue and red are walking the same line.