Handball drills for technique strength
- 5 against 5
- 1 circle player with attackers
- defenders 'hold' the circle player
- attackers put a lot of pressure to reach the circle player
- curve balls / via ground etc. Let them try out a lot.
- Passes across full width hall.
- Whoever is first to throw 3 passes perfectly on center of chest wins.
Taking aim at targets in the goal.
With:
With:
- jump shot
- running shot
- sling shot
- hip shot
- 2 players facing each other, with tennis ball.
- Hold upper arm and overplay ball with forearm/wrist.
- Pass over with hip throw.
- Trainer stands center front at 7 meters.
- Player throws on ball from 11/ 12 meters, runs up, catches ball and shoots under arms trainer, with side shot.
- Note low body position.
- Make 2-pairs.
- Player A performs running exercises, player B performs strength exercises.
- When player A is back from run, switch by hand tapping.
Strength circuit. Each exercise 3x:
- Squads.
- Jumping Jacks.
- Lunges.
- Planking.
- Bences.
- Up and down legs bench.
- Standing on 1 leg, hopping, 3 seconds and then the other leg.
Running circuit:
- 3 lines; quarter/half/end of hall, run with ball.
- Sprints 50%, 75%, 100%.
- Slide sideways back and forth length hall 3x.
- Walk backwards back and forth length hall 3x.
- Three passes forward, two passes backward length hall 3x.
- Short acceleration runs from 25% to 100% at 75% hall.
Each round is 3x with a max of 3 minutes.
- At 3 spots(LO/MO/RO) place a dummy or poles with vests.
- Players approach from 1 side, get the ball and after 2 steps from the 2nd line they finish 3 times with:
- High stretch/ swing shot.
- Underhand shot.
- Articulated shot.
- Have left-handed players start on the right.
- Focus on ball control.
- Lots of repetitions.
Players stand in pairs in a plank position facing each other.
- Roll 1 ball, right hand to right hand, left hand to left hand.
- Tip to each other.
- Throw over without the ball touching the ground.
This exercise focuses on accelerating in the run while looking carefully around you.
- The team divides into 2 numbers that are about the same speed.
- The 2-tals divide on the outside lines of the hall.
- At the start, the 2-counts run one behind the other, front is the runner and back is the ticker.
- At the whistle, the pairs sprint to the opposite line/corner and the ticker tries to tick off the runner.
- Are you tapped? Press down 5 times. Did you escape? 5 x push-ups for the other person.
- From the left and right set-up positions, two ladders are laid out diagonally.
- The group is divided over the ladders, the goalkeeper stands on goal.
- The group on the left hand side starts with the ladders.
- After the last ladder they make a zero pass and finish on goal with a jump shot.
- When the first of the left group has reached the halfway point, the first of the right group starts.
- Variation in the laddering:
- 2 legs high speed through the ladder
- 2 legs in the ladder, then out ( jump )
- 2 feet on the ladder, 2 feet next to the ladder (dribbling).
- 2 passes to the front 1 to the back
- You can also place a passive defender for the players to shoot over.
- Everyone makes pairs and stands on the back line.
- Number 1 of the pair runs at about 70/75% to the back line and back again.
- Number 2 of the pair does a power exercise.
- When number 1 taps number 2, they switch.
- Then number 1 does a power exercise and number 2 runs.
- Strength exercise:
- Squats
- Jumping jacks
- Planks
- Wall sit (in the hall)
- Arms circling
- Lunges
- Dribble on the spot
- Sit ups
- Goalkeeper in goal
- Rest of the players have a ball
- Player stands on the build-up positions
- Picks up the ball and throws at goal
- After attempting a goal, sprint around the pawn to the sideline
- Sprint to the middle line, fetch the ball and join the other sides
- Middle li/re high li/re middle li/re low diagonal bounce free
- Jump where you stand:
- Stand with your feet shoulder width apart.
- Focus on a point on the floor and hop up and down where you are standing.
- Side Jump:
- Stand up straight, keeping your hands in front of you, and jump from side to side.
- Butt Kicks:
- Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
- High Stepping:
- Raise the leg with the knee at a 90-degree angle.
- Alternate quickly with the other leg.
- Standing bike crunches:
- Stand with your feet shoulder-width apart.
- Bring your knee to your opposite elbow.
- Return to starting position and repeat with the other side (abdomen/legs).
- Sumo squat:
- Stand with feet 6-12 inches apart.
- Extend arms in front of you.
- Lower your body until your thighs are parallel to the floor.
- Return to starting position and repeat (legs / buttocks)
- Jumping rope without a rope:
- Hold your arms at your side as if you were holding the end of a jump rope in each hand.
- Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
- Jumpingrope without a rope:
- Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
- Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
- Arm Swings clockwise:
- Stand on the floor with your arms extended straight out to the sides at shoulder height.
- Move your arms rapidly in a clockwise motion in large circles (arms)
- Arm Swings counterclockwise:
- Stand on the ground with arms extended straight out to the side at shoulder height.
- Move your arms quickly in large counterclockwise circles (arms)
- Toy soldiers:
- Start with feet shoulder-width apart. Keep your legs and arms extended.
- Kick your left leg up until your right hand touches your toes.
- Repeat with the other side (stomach/legs/arms/shoulder).
