Handball drills
This can make use of an existing outline of a badminton field's lines, or be created with cones.
This serves 3 purposes:
This serves 3 purposes:
- Passing
- Moving to receive the ball
- Defense
- You will need 3 pairs of players.
- Two pairs on opposite ends of the delimited area trying to pass the ball to each other, and one pair in the middle intercepting.
- The pairs on each end, can not pass to their partner, they have to pass to the other pair at the other side of the court.
- They can not pass the centre point.
- The defending pair will either try to touch the person with the ball, or to intercept the pass.
- Once the defending team succeeds in one of these, then they swap.
- If the pass is out of bounds, they also swap.
This is a resistance and mental strength exercise.
- Each player goes to their position. They will have to take 3 - 5 shots in a row, running back to the position as soon as they shoot. For every two shots, they will have to change the third shot.
- The objective, more than building resistance, is to build mental strength to make the body go forward when we're tired.
- This will be repeated several times.
- The first couple of times the players won't be tired, but after the third or fourth repetition of the series of shots in a row, then they will.
- There can also be one player (pivot for example) blocking shots (not 100% defense, just 30%)
- If the overall team scores more than 50% than the keeper does 20 push ups, 20 sit ups, and 20 squats.
- If the team scores less than, then the team does it.
- Make 6 or 8 columns of players (at least 2 in each column).
- They will have 2 balls in play, with some time distance. (wait until the first ball reaches the middle point and then the second ball starts being passed around)
- The players will have to pass the ball and run to the column they just passed the ball to.
- They will have to be running when they pass the ball, and change passes after a while (normal, bounce, side, underarm,...)
2 and 2 and 3 balls per group
- Start with 3 balls per group. 1 ball on the ground and played back and forth with the feet, while the other 2 are passed back and forth. Never hold the balls in hands for more than 1 second, always pass back immediately. Don't be nice to your partner, challenge them.
- Then have 2 balls, with 1 player holding the ball in hand. Throw the ball up and while it's in the air, pass the other ball back and forth once. Make it harder by trying to pass 2, then 3, then 4, then 5 times while the ball is in the air.
- 2 balls per group - 1 player starts with both balls. Throw 1 high ball and during that time, quickly pass the other ball. The second ball should be caught before the high ball is caught. Add the challenge of passing the quick ball back.
- 3 balls per group - 1 player starts with all the balls. Throw them in an arc, one by one. All 3 balls should be in the air at the same time and then caught by the receiver.
- Make 4 compartments (size depends on the size of the team)
- Everyone starts tipping in box 1
- If you tip the ball away from someone else, you may move up one square.
- Winner is the first to leave the last box
- Little 8 is the change of circle with the corner players.
- Middle build-up indicates which system is started. At small 8 the corners and circle start running;
- The right corner takes the initiative and runs towards the position of the circle (can be with or without ball!), the circle runs towards the corner and perhaps takes a defender with it. This may free up the circle which can be played through the build-up. If not, the substitute moves on to the other corner, until either a goal is scored or everyone is back in his/her own place.
- Important is watching each other's timing, not getting in each other's way and correct passing with bounce by the builder.
- Practice start with passive defenders, then active
- Have the players practice performing different feints, in the beginning without the ball, as soon as the movement is done well, perform the same movement with a ball.
- Have the players play together in pairs, feinting each time they receive the ball.
- Have them practice a 0 pass on 2 legs.
- Perform the 0 pass on 1 leg.
- Perform the 0 pass on the other leg.
- Have the players perform an 0-pass followed by a feint (shot arm side)
- Having the players make an 0 pass followed by a feint (not shot arm side)
Divide team into 3 teams.
- Team 1 starts defending
- Team 2 starts attacking from the middle
- Team 3 gets ready on the middle line with ball
Once completed, team 2 starts defending and the 3rd team starts attacking from the middle.
- Team 1 takes the ball and gets ready on the middle line, etc.
The goal is to switch quickly from attacking to defending.
- 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
All positions at least occupied by 1 player with ball
On follow order is completed:
On follow order is completed:
- Right corner: round off with lop
- Right formation: round off with underhand shot (possibly 2 boxes with mat to create opening)
- Center formation: round off with jump shot over an F goal/mat (this is at 9 m)
- Left formation: round off with a dummy around the post
- Left corner: free choice of rounding
- Circle runner: turn and jump with 2 legs at the same time
Having rounded off choose another position
Goalkeeper gets a vest which he/she throws up, holds up ball and must catch the vest before it hits the ground. (or holds balloon in the air during exercise) Pay attention to goalkeeper posture (hands high, knees bent)
Goalkeeper gets a vest which he/she throws up, holds up ball and must catch the vest before it hits the ground. (or holds balloon in the air during exercise) Pay attention to goalkeeper posture (hands high, knees bent)
- Middle build-up indicates moment and system starts at Left corner
- Right corner goes deep
- Right corner takes up its position more to the right and applies pressure
- Left corner puts pressure
- Left corner puts pressure and walks backwards
- Center structure puts pressure on the left with the aim of taking center defender with it and then barricading/holding it with it
- Circle runner secures circle defender
- Left post runs behind Center post and receives the ball
Note: Right corner and Right build-up also put pressure to the right to keep defender with them so that Left build-up gets space
- 2 a 3 hunters throwing off players with a soft ball
- Ratio; 1 to 5.
- Head is sacred and may not be touched and play with handball rules.
- If you are thrown off you sit on the bench.
- The 2 or 3 players who are thrown off first become the hunter in the next game.