Handball drills

• Condition exercise for sprint and turning speed
• There are about 6 pawns placed (seen from the back line at 3m, 6m, 9m, 12m, 15m and the middle line (20m)).
• All players start on the baseline.
• At the whistle, sprint to the first pawn,
• They touch the ground and sprint back to the back line (touch the ground here as well),
• Then the sprint to the 6m is started and everyone runs back and forth.
• Until you reach the 20m (middle line), then the exercise is finished.
• This exercise can also be done in pairs
• (The first runs to 3m, the second to 6m and the first again to 9m etc.).
• This exercise can also be done as a variation with a ball and with a dribble.
• You can then also choose to always run forwards or forwards and backwards.

• All players are spread over the playing area.
• One player starts as the "hunter" and one player as the "prey".
• The "hunter" tries to catch the "prey".
• The "prey" can escape by running away or lying down next to another player.
• This player now becomes the "hunter" and the old "hunter" becomes the "prey".

• This exercise is shown for 3 groups.
• Each team does a different exercise.
• This is done to show the possibilities and variations.
• The passes are only shown on the way out.
• Players continue with passes on the way back to their starting position. (5-10 passes are possible).
  • The 1st group plays side passes inside the pylons and turns to the outside around the pylons and then plays long passes on the way back.
  • The 2nd group plays side passes on the right side of the pylons and both turn left around the pylons and then play side passes again on the way back.
  • The 3rd group runs (dribbles) around the pylons.
• All passes are possible, but the exercise is best for the quick, precise side pass. Also a good exercise for training acceleration.

• Pairs stand in pairs in a large circle.
• In the middle are (number of pairs - 2) balls.
• On a signal the players start sprinting on the outside (remember to indicate the direction).
• When the player is back with his/her partner, she/he crawls between his/her legs and takes a ball from the middle.
• Those who have not conquered the ball must do some push-ups or something similar.
• Then they change places and start the game again.
• Variations:
  • Sprinting with side steps
  • Sprint backwards
  • Sprint in different directions
  • Lateral sliding passes to the left and right

• 2 teams of 5 - 6 players.
• The exercise is performed as a relay race.
• The team runs a slalom around the pylons.
• The point from which the throw must be made is at the pylon at the free throw line.
• The moment the player finishes, the next player starts.
• Variations:
  • The whole round is dribbled
  • Each player makes 3 rounds:
    • The first round the ball is carried between the pylons and dribbled along the long side
    • The last round is the whole round dribbled.
    • Carry the ball between the pylons and dribble the rest of the way

• LH starts from the corner
• Goes by sliding passes to the left around the 1st pylon
• Then you go backwards around the pylon, which is on the free throw line.
• From there forward again to the circle and sideways to the left around the next pylon.
• Then go backwards around the pylon, which is on the free throw line. Etc.
• The next LH does not have to wait until the first one is on the right side,
• But he must wait until there is enough space so as not to bump into the previous LH.

• Players stand back to back facing the wall at a distance of 4 to 5 feet.
• The first player throws the ball and gets out of the way of the second player who has to catch the ball.
• Then the second player throws and the third player catches the ball, etc.
• Variation:
  • Larger run distance for being back in line.
  • Put the pawn behind the row formed, they must first go around it before they can join the row.
  • The first player has the ball.
  • The ball is thrown against the wall and the first player jumps over the ball with their legs spread wide.
  • The next player catches the ball and throws it against the wall.
  • The first player joins the back of the row. Etc
    • The exercise can also be performed as a competition.
    • In which case the player who cannot catch the ball or jump over it must disappear from the line.

• 4 attackers.
• 3 defenders.
• 1 attacker stands like a circle in the middle.
• 3 defenders stand around it.
• The other attackers try to play the ball around by applying pressure.
• The attacker in the middle.
• Defenders try to intercept and prevent the attacker in the middle from receiving the ball.
• Attention defenders:
  • Talking.
  • Stepping out.
  • Step back.
  • Good foot forward.
  • Blocking space with arms.
  • Cover your back.
• See Insta-film.

• 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.

• All players stand on the side avenue, 4 lines are set out.
• At 70% you run to the first line and backwards back to the sideline.
• Then to the 2nd line and backwards, 3rd line etc.
• Variation:
  • Bounce the ball
  • Holding ball back
• We do this 4 times,
  • 2 times without ball and
  • 2 times with ball.
  • In between 30 sec rest

2 or 3 teams depending on the size of the group.

• Start all behind the pawn
• The first one starts and goes with 2 feet at the same time through the ladder, sprints to the pawn, goes around it and runs back to the group (not through the ladder again)
• Ticks the next player and he does the same.
• The team that is sitting down first has won.

Differentiation:

• Inclined through the running ladder ( face right or left)
• Backwards through the ladder
• Without ladder with ball and slalom (tipping)
• Slalom with the wrong hand (tipping)

• The focus here is on defending.
• Attackers are outnumbered, 3 and the defenders are 2.
• There is one attacker on the circle and two build-up players.
• The attackers are going to look for the defenders and try to play 1 on 1.
• The runner on the circle is going to offer herself and may also finish.
• It is important that the defenders talk to each other and step out and back in time.

Variation: 1 additional defender 3:3