Korfball drills

• There are three players standing at a pole.
• Player 1 starts with the ball and throws to 2, 3 runs first short and then long, then gets the ball from player 2 and shoots.
• Player 1 catches and throws to player 2, player 2 throws to 3 and then player 1 runs the long line.
• This is how the process repeats itself.

Variations:

• Instead of shooting, player 1 cuts in and throws number 3 in and comes for the through ball
• Same as above, but then player 3 does not take a walkthrough ball but pulls player 1 away and takes a short chance

• You start with 3 players at a pole.
• Number 1 runs aside, gets the ball and shoots, then the one under the post (player 3) catches the ball.
• At that moment player 2 has to cut in front of player 1 and run for the second chance.
• Continue this way until one of the two has made three.
• The loser changes places with the one under the basket, a winner may stay at the basket a maximum of 3 times.

• There are 3 posts placed in a triangle, pointing to the centre of the triangle.
• The defenders try to prevent the attacker from scoring.
• Do this until the attacker has scored twice or 1 minute has passed and then turn around.

• Pionnon at 2.5, 4 and 6 meter, first pawn hits 1 point, 3 and 5 points on the next one.
• Shooter may choose where to shoot from. first 40 points
• Passing balls from every pawn, always behind the post. Order of scoring 1-2-3-2-1
• 1 pawn on the side, 3 meter next to the other 3. shoot from the move and hit the first 2 pawns, then change.

In short: exercise with the emphasis on turning away from the opponent.

Organisation: Each team of five or four players has a ball and an area of about 20 by 20 metres. The players are numbered.

a ) Number 1 is attacking, number 2 is defending and numbers 3, 4 and 5 are playing together with the attacking player. Everybody can move freely through the area. The attacker always gets the ball back from numbers 3, 4 and 5. The defender's task is to intercept the ball. Can the attacker manage not to lose the ball a single time? The ball may not fall on the ground either! After about 30 seconds the players change tasks: number 3 attacks, number 4 defends, etc. until everyone has been attacker and defender once.

If necessary, extend the task next time:

b ) As a., but give the instruction that the attacker always has to turn away from her defender: that way she can both pass and receive the ball back easily. I call this: 'cutting and turning', others call it 'keeping your opponent on your back'.

c ) As a., but now the team-mates 3, 4 and 5 stand still in a triangle with a distance of about 15 metres. This makes it more difficult for the attacker.

d ) It becomes even more difficult if the attacker is instructed to pass the ball to the other players in a fixed order. She now has to run in circles, so that the defender knows exactly where the ball will go, or where the attacker wants to run to. Many balls will now be intercepted, or at least touched.

e ) Again part c. Show that the attacker has an easier time of it now because of the freedom of choice By turning away from her opponent, she creates a sea of space for herself!

Variations:

• The normal through ball.
  The through ball is made in one move and is fully extended.
  
  
  
• The bounce pass ball.
  The walk-through ball is indicated by a bounce.
  
  
  
• The turnover ball from the back of the basket.

• 2 poles with the basket against each other
• 2 teams take turns to shoot at the basket farthest from them
• Who has 10 goals first.
• Goal in the basket of the other team is a point for the other team.

• List:
  • 5 passed balls,
  • 10 penalty shots,
  • 5 shots from 4 meters,
  • 15 walk-throughs from behind the basket,
  • 5 shots from 3 meters behind the basket.

• Push-ups :
  • 5x men's version
• Plank : 20 sec.
  • note: no sagging in the hips, straight line, elbows under the shoulders
• Super man 10x
  • note: do not twist in the hips, straight line, hands under the shoulders, balance
• Seal 8x
  • note: keep arms and legs just above the ground
• sprint 2 laps