Handball drills
- 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
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.
Preparation
- Make groups of 3
- Mark off space of 2 by 4 meters.
Exercise
- Player 1 has the ball and stands on one side of the 'field'.
- Goal is to give the ball to the 2nd player by running and turning with the ball around the defender (rugby style)
- The defender continues to defend the attacker frontally and gives counter pressure.
Coaching
- On the front foot, give pressure frontally and not through the side
Preparation
- Make pairs
- Per pair 1 ball
Exercise
- In the middle of half a field lie down opposite each other on your stomach a few feet apart.
- Put 1 ball in the middle between a pair.
- When the trainer calls GO, the two players try to conquer the ball.
- Whoever has the ball first starts dribbling and tries to get over the sideline without being tapped. The player without Ball is the ticker and must try to avoid this.
- If the player with the ball manages to dribble across the sideline without being touched, he/she wins the duel.
- If he/she does not manage to do so, the catcher is the winner. An assignment for the losers follows.
Starting positions:
- Lying on stomach
- Lying on back
- Sitting
Assignments for the losers:
- Abdominal muscle sit ups 10x
- Mountain climbers
- Jump squats 10X
- Wall sit
- Side plank open swing right
- Mountain climb
- Crunches
- Side plank open swing left
- On belly elevator arms and legs
Each exercise 1 min, 30 second rest; minimum 2 repetitions
- 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