Handball drills for technique strength
- Players sit on a chair with a ball.
- Stand up and make three-pass to jump throw and throw at goal (goal, mat, pawn....)
- Points of attention:
- Left - right - jump (left-handers vice versa)
- Arm goes backwards on the right
- Last pass is big
Variations
- Set down and throw over cabinet
- Instead of 3-pass a 2-pass i.e. stand up -right-right-jump
- Mark floor with hats for null pass, catch and drop, and jump shot with 1 or 3 passes.
- Burpee (lie on stomach, press up, place hands on floor while "jumping" feet between hands, then explosively jump up with arms raised)
- Abdominal muscle crunches
- Plank from hands to elbow
- Lunges
- Penguin; lie on back, legs bent with hands left/right ankle tapping.
- Squat
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
- 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
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
- Jump shot explanation:
- Left - right - left - outlet with left for jump - shoot in the air. Left-handed players do it the other way around.
- Eventually you should be able to start it with both legs.
- Pay attention to height - so don't just jump forward. Use arms and 1 leg to get extra upward energy. First in slow motion!
- Trainer stands halfway up 9 meters
- Players line up at a distance
- Player throws ball to trainer, runs in, catches ball at the 9 meter and finishes with 3 passes- jump shot
- Trainer is on knees gets ball from player, player makes jump shot and throws over trainer.
- Mark floor with hats for null pass, catch and down, and jump shot with 1 or 3 passes.
Run with backward throw:
- 2 players run slightly behind each other
- Front player throws ball by rotating forearm, upper arm stays in position
- Rear player throws forward again in the same way
- Match which duo catches the most behind each other
- Place a number of benches in the room. This depends on the number of players present!
- 4 Players per bench
- Two players stand on each side
- The players do an exercise and jump on the bench after the exercise.
- So exercise - jump on the bench - exercise - jump on the bench etc.
Sets of 10 repetitions:
- squats
- lunges
- burpees
- Short break
- Repetition
Amount of repetitions depending on level of players.
Start with 3 sets.
If a set is too heavy do it per exercise with more repetitions (20x)
Start with 3 sets.
If a set is too heavy do it per exercise with more repetitions (20x)