Handball drills
- 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.
- divide players among the pawns
- player 1 runs straight ahead but plays the ball off to the right collapsing player 2
- player 2 also runs straight ahead and plays the ball off to the right
- make it more difficult by playing 2 balls at the same time (start opposite each other)
- change direction during the exercise
- pass with a bounce
pay attention to timing start/finish
Exercises:
- Exercise 1:
- 1 vs 1 without a goalkeeper in the goal so that shots can continue to be made in quick succession, when everyone has shot the balls pass and keep changing defenders. Then build up to 2 vs 2 and so on to 3 vs 3.
- Exercise 2:
- Around the center line practice footwork with the ladders.
- Exercise 3:
- Second line -> occupy the 3 buildup positions offensively and teach the second line. Starting on the left side, causing it to start up and come in, eventually ending up at the right build-up. the Middle and right build-ups both move up one position to the left. The ball passes through the left build-up to the right build-up, which then plays to the middle build-up who will finish.
- Run in place, at whistle run across. Attention, immediately forward
- Run across, turn around at the whistle
With ball
- Tipping (right, left or alternately)
- At whistle hold ball, make 3 passes and continue tipping
- Roll ball, pick up, roll