Handball drills
- Keeping arms forward, small rotation with hands, not extreme stretching.
- Slowly jog across the field, arms forward, backward, twisting against each other
- Arms crossed in front of the chest, alternating up and down
- Arms wide and turn small circles
Question: which muscles do you feel when?
- 2 Teams
- Players place themselves on call on both sides at the 5 defensive positions: LH-LO-MO-RO-RH
- Then run to attack position
- Then a minimum of 3 throws (e.g. MO-RO-RH-RO)
- Then shot at pawn
- Return to defense
- Players out, players in
- Back to offense
- Again at least 3 throws
- Shot on target, etc.
- Who is the first to knock over 3 pawns wins
- Ball goes from the set-up to the middle set-up
- Middle build-up breaks away and starts in towards the middle and passes the ball to the incoming corner
- Corner puts pressure between 2 and 3
- The build-up passes behind the corner at the level of 2 and 3 and finishes in the middle.
- Put everyone in a circle with the ball in their hand and hold it high above their shoulder.
- They start with dribbling on the spot in high speed, after 30 seconds you do another exercise.
- Skipping (2 times on 1 leg then on the other leg)
- Jumping forward (2 legs at the same time) and back again
- Stepping to the left and to the right
- Shuffle forwards and backwards
- High speed dribble
- If this is too easy, extend the exercise by 45 seconds or 1 minute
- You make 2 teams
- 1 team starts with the ball and tries to tap the other team with the ball.
- They have to pass and are not allowed to run
- The other team tries to intercept the ball
- When the ball is intercepted, they can continue playing immediately
- If you tap someone you get 1 point
Who has the most points at the end?
- All players run through each other in a smaller field (10x10).
- They run the ball at speed, which they do for about 2 minutes
- Afterwards they do an exercise after they played
- Lie flat on their stomach and get up again
- Squat 2 times
- 2 times jumping jacks
You indicate which exercise they should do
Relay
- 2 Groups line up next to each other
- The player in front rolls the ball backwards between all legs.
- The last player slaloms around the players to the front, joins in and rolls the ball backwards again.
Variation
- Players lie down after rolling the ball backwards.
- The player in the back takes the ball and jumps over the other players
- Each player who has jumped over gets up again
The first group to cross the line wins.
- LO a line with ball
- RO a row
- In every deep corner 1 defender
- As soon as the builders start to run, the two defenders move to the middle as quickly as possible
- The team builders who are competing with the defenders are going to pressure well next to the man
- The defenders pay attention to a good defence, stepping out on the player with the ball and immediately back to the 6 when the ball is to the other player
- After rounding on the goal, the attackers become defenders. Do not go and get the ball!
- Defenders go into the deep corner again and two new attackers start
- From the back line make three rows LO/MO/ RO
- The trio which starts from the 6 meter
- LO passes the ball to MO who makes a short pass on the right side
- The RO comes from behind and receives the ball and makes a short dribble and a short change on the left
- The outside builders run wide
- The LO comes through the middle and receives the ball from the RO
- The new MO shoots at the goal. Alternate positions
- Row of LO with the ball
- Two in the middle (every now and then new players in the middle)
- LO puts pressure and passes the ball to the MO who is starting
- LO runs backwards again with a good arc and keeps an eye on the game
- The MO puts pressure and passes the ball to the incoming LO who shoots at the goal
- The LO has to time the ball well. Do not start too quickly or too late.
- Everyone is allowed to round off a few times on the LO
Extension
- Trainer stands on the 6 on the middle on 3
- 1 defender at 2
- We do the same as before, but now the LO goes 1 on 1 with the defender
- At the moment that the MO puts pressure, the trainer says YES and the defender has to move aside quickly to tap the trainer.
- Then the LO starts to duel with the defender.
- When you have shot at the goal, you immediately stand up to defend, so do not go and get your ball!
- The previous defender joins behind the line LO and gets a ball from the goalie
- The two MO's have to be exchanged every time
4 players: 1 goalkeeper, 1 defender, 2 attackers
- 1 attacker tries to get to the goal line
- if the defender blocks well, pass back to player 2 (who stays behind a bit)
- Let the players change positions after every attack.
- Then a variation with 2 defenders
- Focus on free lines
- You place 4 pawns in a square approx 6x6m.
- Players are divided at the pawns, possibly in a row.
- One player gets the ball, walks slowly to the next pawn and throws the ball to the first player at the next pawn who has also started walking.
- As soon as the ball is caught, the first player at the next pawn starts walking and catches the ball again, etc.
- Important, players do not walk sideways but forwards and bend their upper body sideways.
- Make sure the players throw the ball into the hands of the next player.
- The higher the speed of the exercise, the further in front of the player the ball must be thrown.
- The exercise can be performed at all speeds, walking and running.