Handball drills

• 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

• 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

Players make a square and make sure two corners are double occupied.

BASIC:
Ball is played around clockwise. Players follow the ball. Receiver starts slightly in.

• Playing out of the run
• Play with jump shot
• On signal exercises turn

VARIANT 1:
Ball is played around clockwise. Players go counter-clockwise. Receiver starts slightly in.

• Playing out of the loop
• Play with jump shot
• On signal exercises turn

VARIANT 2:
Ball is played around clockwise. Players cross diagonally. Receiver starts slightly in.

• Playing from the run
• Play with jump shot
• Turn on signal exercises

• Player 2 plays the ball to player 1 and walks to pawn 2
• Gets the ball from player 1 again
• Plays the ball back to player 1 and walks backwards around cone 1
• Runs to pylon 3 and gets the ball from player 1
• Plays the ball back to player 1 and walks backwards around cone 1 to the middle between cones 2 and 3
• Gets the ball in the path of player 1.
• Finish on target.
• Everything on fast tempo.

• Player 1 plays the ball to player 2 and starts running towards pawns 1 and 2,
• Goes through this sideways and runs to pion 3, in the run the ball is played to player 2
• At pion 3, pass in the direction of pawns 4 and 5 and finish on goal.

• Player 1 starts in towards pion 1 and runs the ball to player 2.
• After that backwards through pion 2 and 3 and start towards pion 4.
• In the run to pion 4 the ball is passed to player 2 again and player 1 rounds off the goal by shooting.

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Hold the ball in front of you, move from pawn to pawn
• Circle ball around hip

1. Players line up opposite each other. facing each other.
2. Goalkeeper has the ball and throws the ball to the center line.
3. When the players see the ball, they go for it.
4. The player who has the ball is the attacker and the one without the ball is the defender.
5. The players engage in the duel, where one may finish on goal.

• 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).

• Split players into 2 groups
• A number of players stand in each corner
• The corner players take turns to shoot at the goal
• Get the ball and connect with the other corner
• After that build up positions

Moving with ball

• Hold the ball in front of you and walk / heels - buttocks / lift the knee
• Hold the ball above your head and slide / cross pass
• Holding the ball in front of you, take a big step forward and sink your knees to an angle of about 90°. (Lunges)

• Lift your knee with one leg, leave the other leg straight
• Change legs at the pillar
• With 1 leg hook buttocks, keep other leg straight
• Change legs at the pilon
• Move through the knees, arms with you
• Make passing movements in the run