Handball drills for technique warming-up

• Tumble over with the ball (2 persons)
• Overtake right/left hand
• In motion
• Backwards

1. 5 min run: at a pace that remains the same for 5 min. how many laps can you run?
2. stretching: arms, shoulders, legs, torso
3. abdominal exercises: lifting, scissoring, bending and stretching.

• Two persons sit side by side on circle facing the other side of the field.
• Trainer throws a ball from behind in front of them.
• At the moment they see the ball they stand up and see who has the ball first.
• The fastest becomes attacker, the other must defend.
• Finish on the other side.

• Groups of 2 face each other with the middle line between the players.
• They give each other a hand and try to pull each other over the line.

• 2 players stand behind each other
• back player grabs the front player around his waist and tries to stop the front player
• who tries to sprint away.

• 2 players face each other
• and try to tap the hollow of each other's knee.
• idem with ball and then tip

• Players make 2 rows with the ball. First player has no ball.
• Player 1 and 2 start forward and player 2 plays player 1.
• Player 2 goes backwards and starts forward with player 3 and gets the ball and throws at goal.
  • hands goalkeeper, high li/re,
  • middle li/re,
  • under li/re,
  • diagonal,
  • bounce,
  • free on target

• pairs of 2 with 1 ball
• player with ball tries to touch the mat with his foot,
• other player tries to prevent this with his body.
• Defender has hands on his back.
• Each pair 2 times 1 minute, then change.

series of exercises to train postural muscles

• hip crossover
• scorpion
• one-hundred
• left hand on right knee, right hand on right ankle, left leg extended (15 cm off the ground), shoulders off the ground -> change: right hand on left knee, left hand on left ankle, right leg extended. Calm movement!
• On hands/knees (shoulders - torso - legs rectangle). Turn right leg and right arm up towards the ceiling, hips together. From here, turn back, dog pose, swing left leg up, back to hands/knees. Repeat! Idem left.
• Side posture, upper leg stretched back, upper arm stretched forward. Bring hand to knee and stretch again. Repeat! Same as on the other side.
• Sit on right hip, right hand on the ground. From here up with left leg stretched towards ceiling and back again. Repeat! Same as left side.
• plank posture. From there, move foot by foot next to your hand and back again. Order: first right first, then left first (alternately).

• Roll the ball 5 meters forward and pick it up while running, cross the whole field, go around the tip and run back
• throw up the ball and catch it while walking, walk back the entire field and outside tip
• Move sideways across the field, ball above your head, walk back around the tips.
• Cross pass sideways with ball above head, walk back tipping the whole field outside
• lift knees, swing arms, hold ball in one hand, halfway field heels against buttocks 2x

• Two people sit side by side on 6 meter line facing the other side of the field.
• Trainer throws a ball from behind in front of the boys.
• As soon as they see the ball they stand up and see who has the ball first.
• Finish on the other side.

• give each other the right arm and bend your knees in a sitting position.
• idem left arm