Handball drills for technique warming-up
This can make use of an existing outline of a badminton field's lines, or be created with cones.
This serves 3 purposes:
This serves 3 purposes:
- Passing
- Moving to receive the ball
- Defense
- You will need 3 pairs of players.
- Two pairs on opposite ends of the delimited area trying to pass the ball to each other, and one pair in the middle intercepting.
- The pairs on each end, can not pass to their partner, they have to pass to the other pair at the other side of the court.
- They can not pass the centre point.
- The defending pair will either try to touch the person with the ball, or to intercept the pass.
- Once the defending team succeeds in one of these, then they swap.
- If the pass is out of bounds, they also swap.
- Make 6 or 8 columns of players (at least 2 in each column).
- They will have 2 balls in play, with some time distance. (wait until the first ball reaches the middle point and then the second ball starts being passed around)
- The players will have to pass the ball and run to the column they just passed the ball to.
- They will have to be running when they pass the ball, and change passes after a while (normal, bounce, side, underarm,...)
- For the physical condition this is a good exercise:
- The group has to stand in a row and you let them start dribbling easily.
- As soon as the trainer blows the whistle, the last one of the row should run forwards.
- You do this until everyone has been last in line and then you let them run a round relaxed
2 and 2 and 3 balls per group
- Start with 3 balls per group. 1 ball on the ground and played back and forth with the feet, while the other 2 are passed back and forth. Never hold the balls in hands for more than 1 second, always pass back immediately. Don't be nice to your partner, challenge them.
- Then have 2 balls, with 1 player holding the ball in hand. Throw the ball up and while it's in the air, pass the other ball back and forth once. Make it harder by trying to pass 2, then 3, then 4, then 5 times while the ball is in the air.
- 2 balls per group - 1 player starts with both balls. Throw 1 high ball and during that time, quickly pass the other ball. The second ball should be caught before the high ball is caught. Add the challenge of passing the quick ball back.
- 3 balls per group - 1 player starts with all the balls. Throw them in an arc, one by one. All 3 balls should be in the air at the same time and then caught by the receiver.
Materials:
- use 2-3 soft balls (f-youth foam ball)
Explanation:
- Set out a field adapted to the number of players.
- If you have a ball try to throw others off.
- If you are hit you stand in the goal.
- If someone catches the ball then everyone is free again.
- Last one remaining wins
Variation:
- do not dribble
- don't run
- throw with the wrong arm
- 2 rows of players at 11 meters
- dribble and jump on run shot
- hands
- left/right high
- left/right low
- ground
Keeper indicates himself takes charge of this exercise
- 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.
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
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.
- 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
- Take a lap around the field. On the long sides jog, on the short sides walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
- Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
- Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long sides jog. On the short sides sprint.
- Through the running ladder, quickly dribble through it with 2 feet.
- Sprint to the pawn on the opposite side.
- Slide between the 2 pawns.
Everyone 5 times, then instead of sliding high knee - knee lifts.
