Handball drills for technique warming-up
Basics:
- Knee lifts (skippings),
- Hopping,
- Connecting pass,
- Cross pass,
- Stretch Walk (Pencil),
- Hopping,
- Heels buttocks,
- Running jump and Long make.
Advanced:
- Handball,
- single-legged knee lifts,
- Ascending jumps,
- Trippling,
- Pendulum swing (horse walk).
- Stand in pairs in the middle of the room.
- You do with this pair 'stone - paper - scissors' and who loses must tap the winner as soon as possible.
- The winner must try to tap the wall on his side of the room as quickly as possible.
- Everyone with a ball to bounce in a designated area.
- There are pawns, 1 less than the number of people.
- On YES everyone grabs a pawn as fast as possible.
- The one who remains falls off.
- Take away one pawn and try again.
- Who is the last one left?
Moving forward with ball
- Tipping (right, left or alternately)
- Roll the ball, pick it up, roll it
- Throw the ball upwards (possibly bounce it 1x), catch it
- Throw up ball behind back, catch ball in front of back
- Circle ball around hip
- Pass the ball under the knee with every step
- Idem, with knee lifts
- Soccer dribble
- Hold ball in front of you and walk / heave buttocks / lift knees
- Feinting the ball in the run
- Making passing movements in the run
After this D3 in a row, dribble on the spot, start on a flute and see who is sprinting fastest, because of breakouts
2 teams and 1 bke-area. From each team, 1 bounces to the bke field and places a pebble. Quickly back and then the next one. Who has butter/cheese/eggs first?
In addition, after 4 stones you may swap 2 stones or place your own in an empty space.
- divide over both set-up positions
- Everyone 1 ball except the first player on the left.
- with the ball, run in towards the goal, pass to the other player, who moves to the outside without the ball, receives the ball at 9 metres and shoots at goal
- after making the pass, move outside, receive ball and shoot
- keepers indicate where the shot must come from (series of hands, feet, up, down,...)
- They also follow the ball and position themselves at the first post
- game takes place across the width of the hall
- Place 2x 2 cones on both sides
- Divide group in two teams
- goal is to put the ball on the ground between the cones of the opponent
- variations with loss and gain:
- who makes the first five points wins, other team press-ups/frog-jumps, running across the field etc.
- when player with ball is trapped so that passing is not possible: team of player who is trapped must push up five times etc. (Meant to promote speed in playing around and trapping player with ball)
Moving forward with ball
- Tipping (right, left or alternately)
- Roll the ball, pick it up, roll it
- Throw ball upwards (possibly bounce it 1x), catch it
- Circle ball around hip
- Pass the ball under the knee with every pass
- Idem, with knee lifts
- Hold ball in front of you and walk / heels buttocks / lift knee
- Make passing movements in the run
1. Start in the starting position with your face towards the ladder.
2. Step with your left foot into the first compartment of the step ladder and join your right foot (make sure your heels don't touch the ground).
3. Then move forward through the step ladder in the above manner.
4. Alternate the starting foot in turn.
5. Also try to do the exercise the other way around, so you start with your back to the ladder.
1. Start in the starting position facing the step ladder.
2. Jump forward with both feet at the same time. Your left foot ends up next to the first square of the ladder and your right foot ends up in the first square. You're making a ski movement.
3. Keep on jumping, your left foot now lands in the first square of the step ladder and your right foot lands next to the second square of the step ladder.
Make sure you are at full speed at the end of the ladder.
1. Start in the starting position facing the running ladder.
2. This exercise is performed with one foot only. Jump with your left foot into the first square and then hop forward diagonally with your left foot landing next to the second step of the ladder.
3. Hop to the second compartment and hop forward diagonally, landing on the right side of the third step.
4. At the end of the ladder, make sure you're at full speed, but watch your posture and land on the ball of your foot only (so the heel doesn't touch the ground).
5. Alternate the starting foot.
1. Start in the starting position with your face towards the ladder.
2. Jump with both feet into the first compartment of the ladder and immediately jump forward where your feet land next to the second step of the ladder.
3. You sprint to the second step of the ladder and jump forward but now land on the right side of the step. So you make a zigzag movement.
Make sure you're at full speed at the end of the ladder.
1. Start in the starting position, facing the ladder.
2. Step with your right foot into the first square of the ladder.
3. Pass your left foot behind your right foot and place it next to the first compartment of the step ladder diagonally behind your right foot.
4. Place your right foot next to the first box on the step ladder next to your left foot.
5. Step with your left foot into the second box of the step ladder and now step with your right foot behind your left foot and then place your left foot again next to the right foot.
6. Follow these steps for the whole ladder.
1. Start in the starting position, facing the ladder.
2. Step with your left foot into the first compartment of the step ladder and join your right foot in the first compartment of the step ladder.
3. As soon as your right foot is in the first compartment of the ladder move your left foot next to the first compartment of the ladder.
4. Jump with your right foot straight forward so that it ends up in the second compartment of the step ladder and join your left foot.
5. As soon as your left foot is connected, jump with your right foot next to the second compartment of the step ladder.
6. Follow the above steps for the rest of the step ladder.
Place a flag in the middle of a circle. Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
See also:
1. Distribute the players/players around the circle between the pawns;
2. start 'jogging' between the pawns (snake movement); Arms take turns (warming up)
3.
If they are not on track, you can call 'go' to see who is on track (if the assignment is to sprint for the whistle :-)):
5. Next exercise : Zig-Zag (from left to right) between the cones,
6. Run sideways outside, and make rainbows with the left foot over each cone7
. Run sideways (inside) and make rainbows over each cone (with right foot); on the whistle sprint to outside the circle and back at second whistle;
8. High kicks
while walking to the flag, backwards Zig-Zag to the outside;
10.
Close the gate towards the flag, turn hip to left, lift leg and turn inside, turn hip to right lift leg and turn inside, backward Zig-Zag back:
12. 'Open the gate' towards the flag, lift left leg, turn outside, hip turns with it, lift right leg, turn outside,
13. short dribble with feet forward and backward between the cones, do turn, on whistle sprint to the flag;
14. short dribble with feet forward and backward between the cones, do turn, on whistle sprint a little longer (more meters) to outside the circle;
- Players in a circle arm in arm. In the middle pawns,
- Try to get the other to a cone by pulling.
- Try to get the other against a pawn by pulling.
- At 5 points you get a penalty and you have to push the other one.
- Ladder at speed!
- After the ladder sprint to the pawn on the other side.
- From there move back and forth from pawn to pawn until you're back at the beginning.
- slalom between the poles and finish
- Depending on the number of players set out 2 lines