Handball drills

  • All players run through each other in a smaller field (10x10).
  • They run the ball at speed, which they do for about 2 minutes
  • Afterwards they do an exercise after they played
    • Lie flat on their stomach and get up again
    • Squat 2 times
    • 2 times jumping jacks
You indicate which exercise they should do


  • LO a line with ball
  • RO a row
  • In every deep corner 1 defender
  • As soon as the builders start to run, the two defenders move to the middle as quickly as possible
  • The team builders who are competing with the defenders are going to pressure well next to the man
  • The defenders pay attention to a good defence, stepping out on the player with the ball and immediately back to the 6 when the ball is to the other player
  • After rounding on the goal, the attackers become defenders. Do not go and get the ball!
  • Defenders go into the deep corner again and two new attackers start


  • From the back line make three rows LO/MO/ RO
  • The trio which starts from the 6 meter
  • LO passes the ball to MO who makes a short pass on the right side
  • The RO comes from behind and receives the ball and makes a short dribble and a short change on the left
  • The outside builders run wide
  • The LO comes through the middle and receives the ball from the RO
  • The new MO shoots at the goal. Alternate positions
  • Row of LO with the ball
  • Two in the middle (every now and then new players in the middle)
  • LO puts pressure and passes the ball to the MO who is starting
  • LO runs backwards again with a good arc and keeps an eye on the game
  • The MO puts pressure and passes the ball to the incoming LO who shoots at the goal
  • The LO has to time the ball well. Do not start too quickly or too late.
  • Everyone is allowed to round off a few times on the LO

Extension
  • Trainer stands on the 6 on the middle on 3
  • 1 defender at 2
  • We do the same as before, but now the LO goes 1 on 1 with the defender
  • At the moment that the MO puts pressure, the trainer says YES and the defender has to move aside quickly to tap the trainer.
  • Then the LO starts to duel with the defender.
  • When you have shot at the goal, you immediately stand up to defend, so do not go and get your ball!
  • The previous defender joins behind the line LO and gets a ball from the goalie
  • The two MO's have to be exchanged every time

  • 1 row on the middle build. Balls here on the ground.
  • On the other positions one player.
  • The middle constructor starts in with the ball and presses towards the goal, passing the ball on to the starting left constructor.
  • The left winger, after receiving the ball, applies pressure towards the goal and passes the ball on to the starting left corner, who also applies pressure towards the goal.
  • The middle constructor passes behind the left-hand constructor and makes a short change
  • The left hander walks backwards towards the middle constructor and now becomes the middle and joins the row in the middle.
  • (The middle constructor takes over the left hand builder's position) and receives the ball from the left corner player.
  • New left-winger (old middle attachment) presses again towards the goal.
  • Passes the ball to the new, starting middle constructor without the ball.
  • The middle constructor receives the ball and puts pressure on the goal.
  • Passes the ball to the starting right-hand builder.
  • The right hand builder, after receiving the ball, applies pressure towards the goal and passes the ball to the starting right corner who also applies pressure towards the goal.
  • The middle constructor passes the right-hand constructor behind and makes a short change.
  • The right hand builder goes backwards to the middle builder and now becomes the middle and joins the row in the middle.
  • (The right hand builder runs backwards to the centre and joins the row on the centre.


  • 3 defenders, 3 attackers, 1 circle runner.
  • So you play 3 against 4.
  • The attackers threaten the goal and go and get each other.
  • They try to score with a jump shot or to play the circle runner.
  • The circle runner tries to block and the attackers have to keep a high tempo and play with pressure.
  • Defenders must talk a lot and step back in time.
drawing Fetching builders, playing circle
  • You have 2 teams on a volleyball field with a small goal at the back of each field.
  • One player stands at either end and the other players stand at the sides of the court.
  • One player throws the ball at the opponent's goal, the player who throws goes out and another player of the team goes in.
  • The goalkeeper takes the ball and then throws it at goal and goes out.
  • It goes on like this all the time.
  • If you score, your team gets a point.
  • With a jump shot you are not allowed to land over the middle line.



drawing Throwing and shooting
  • Everyone makes two teams and is divided over the left and right corner.
  • The right corner plays the goalkeeper, the goalkeeper plays the left corner at the half way line.
  • The right corner has run on in the meantime, receives the ball and finishes.
drawing break run 2 numbers
  • On both sides there are 2 defenders on the build-up position.
  • 2 players in the middle and the rest spread out over the left and right positions.
  • Builders have the ball and play it to the middle, get it back and pass the defender. (The ball may also be played back to the middle).
  • Passing with 0 pass, or other feint.
  • Centre plays both builders and then switches.
  • The players can finish freely.



drawing pass defender

  • Place 2 medicine balls in the middle.
  • A few meters away, 4 or 5 players stand opposite each other.
  • Try to hit the medicine ball with your handball so it rolls over the line.
  • Who gets the medicine ball over the line first, wins.
  • We start with 4 balls, every team gets 2 balls.
  • Later you can add 1 or more balls.

drawing medicine ball with multiple players
  • Place a medicine ball in the middle.
  • A few meters away, two players stand opposite each other.
  • Try to hit the medicine ball with your handball so it rolls over the line.
  • The first player to get the medicine ball over the line wins.
drawing medecine ball
  • Per pair 1 ball.
  • 1 of the pair passes the ball and sprints around the pawn and gets the ball back.
  • Then the other of the pair does the same.
drawing replay and fitness