Handball drills
Goal of the exercise
- In this exercise, we improve our footwork during pressure and in rounding.
Exercise
- On the buildup positions, 3 pylons are in the point to the back.
- The 2 front pylons are at the 9 meter mark.
- One focal point stand beyond the pylon in the middle.
- Players play the point of attack and run without the ball towards the left pylon, in the forward motion they play the ball, in the backward motion they get it back.
- Players run around the back pylon and push again, this time they finish on goal
Variation
- Exercise can be performed at left build and right build position at the same time.
- After finishing, switch sides.
Preparation
- Make pairs
- Per pair 1 ball
Exercise
- In the middle of half a field lie down opposite each other on your stomach a few feet apart.
- Put 1 ball in the middle between a pair.
- When the trainer calls GO, the two players try to conquer the ball.
- Whoever has the ball first starts dribbling and tries to get over the sideline without being tapped. The player without Ball is the ticker and must try to avoid this.
- If the player with the ball manages to dribble across the sideline without being touched, he/she wins the duel.
- If he/she does not manage to do so, the catcher is the winner. An assignment for the losers follows.
Starting positions:
- Lying on stomach
- Lying on back
- Sitting
Assignments for the losers:
- Abdominal muscle sit ups 10x
- Mountain climbers
- Jump squats 10X
- Wall sit
- Side plank open swing right
- Mountain climb
- Crunches
- Side plank open swing left
- On belly elevator arms and legs
Each exercise 1 min, 30 second rest; minimum 2 repetitions
- Triceps; push up on edge hands behind
- Jumping Jacks
- Crunches: lying on back. Make small (fetal position on back) and extend (arms and legs do not touch the ground)
- Sumo Squad (wide Squad with feet out)
- Superman; on all fours (doggy stance) diagonal arm/leg elevators
- Lunges
Each exercise 1 min, 30 second rest; minimum 2 repetitions
- Crunches long (touching ground above head with long arms, then touching toes)
- Squad
- Push up
- Lunges backwards (step backwards)
- Penguin on back, knees bent with hand left/right ankle tapping)
- Backward push-ups (sit on buttocks, knees bent, feet flat on floor, hands behind buttocks bent elbows, then lift buttocks with extension of arms)
each exercise 1 min, 30 second rest; minimum 2 repetitions
start from center line 5-on-4 or 5-on-5 or more
trainer throws ball to attackers after which defenders may start immediately.
goal is for attackers to score and/or defenders to conquer the ball
trainer throws ball to attackers after which defenders may start immediately.
goal is for attackers to score and/or defenders to conquer the ball
- 30 sec running in place as fast as possible, using your arms to set the pace
- 30 sec jumping jacks
- 30 sec squats
- 30 sec high knee running in place
- 30 sec left leg hopping left and right
- 30 sec right leg hopping left and right
- 30 sec frog jumps straight up with your back when squatting and jumping as high as possible when landing try to stay balanced without putting your hands on the ground.
- 30 sec plank
- Left corner puts pressure
- Left corner puts pressure and runs backward
- Center-back pressures left with goal to take center defender away
- Left-back runs behind center-back and receives ball
- Circle puts barrage left defender
- Right-back runs behind Left-back and receives the ball
- Left-hand build-up runs through and puts barrage on Right-hand build-up defender
- Right-back rounds or passes to the circle
Exercise 1
- ladder; 2 feet in each section
- step; with 2 feet on the step
Exercise 2
- Ladder: 2 feet in each section
- Step: with 2 feet on and off
Exercise 3
- Ladder:
- left foot in a compartment
- right foot wide next to ladder and with slightly bent knee balance for a moment.
- left foot in next compartment and exchange with right foot
- left foot wide next to ladder and keep balance with slightly flexed knee
Step: sideways left/right between the step
Exercise 3
- Ladder:
- left foot in compartment (on forefoot!)
- touch right foot outside ladder ground and place in next section (rotating movement with body)
- then tap left foot outside ladder ground and place in next section
step; limp with 2 feet on the step
Exercise 4
- start next to ladder with toes towards ladder
- step with both feet in first section and step sideways to next section.
- then backwards again next to the ladder
- step next to ladder on side for next section and step forward again with both feet in section
Step; limp with 1 foot on step
Repeat exercise at least twice
- Working in threes
- One ball is needed per group
- 2 players stand together (with the ball) and the last player stands a few meters away
- The ball carrier always plays to the player on the opposite side
- Everyone runs after the ball after playing
Variation:
- With 4 players making a total of 4 players spread over 3 positions on the field.
- The ball starts where 2 players are standing.
- Still everyone runs after the ball after passing it over.
Duo opposite each other with 1 ball
- Distance 3 meters over throw (pay attention to elbow above shoulder, correct leg and pass on throwing arm)
- In motion (move forward on approach, backward, receive ball and move forward again)
- Increasing distance with bounce (note in hands, bounce just over center)
- Jump shot
- Passing sideways
- Pass too low and catch!
- Pass to high and catch!
- Flyer
- Increase distance
- 2 balls at the same time
- 1 rolls the ball, the other throws
Goal is to put 3 in a row.
- Make 2 teams
- From each team, 1 player runs with a colored hat and places it in a hoop
- When the first player returns the 2nd player of the team starts, then the 3rd.
- When there is 1 hat of each color the 4th player may move a colored hat to get 3 in a row.
