Handball drills for technique warming-up

• You place 4 pawns in a square approx 6x6m.
• Players are divided at the pawns, possibly in a row.
• One player gets the ball, walks slowly to the next pawn and throws the ball to the first player at the next pawn who has also started walking.
• As soon as the ball is caught, the first player at the next pawn starts walking and catches the ball again, etc.
• Important, players do not walk sideways but forwards and bend their upper body sideways.
• Make sure the players throw the ball into the hands of the next player.
• The higher the speed of the exercise, the further in front of the player the ball must be thrown.
• The exercise can be performed at all speeds, walking and running.

• You make pairs.
• Both persons stand on the circle at the same height as the poles.
• You run with 1 ball per pair to the other side of the circle.
• While running to the other side you throw the ball to each other.
• When you're on the other side you run back to the other side.
• Variation:
  • Overhand throw.
  • Knee-down passing.
  • Passes with jump shot.
  • Sideways jump to the opposite circle.
  • Cross pass to the opposite circle.
  • Accelerated pass. (50, 60, 70, 80 %)
  • Sprint.

• The field players make 2 rows at the height of the posts.
• The balls are shot at the goal at the pace of the goalkeepers.
• Left high, right high, left high etc.
• However, when the players have taken a shot they do not calmly take the ball but sprint to the half way line.
  • Variation:
  • Another point can also be indicated by means of a
    • pawn
    • hat
    • pole etc.
    • Instead of the middle line.
• It is also possible to make another movement instead of sprinting.
• For example the side jump.

• All players are spread over the playing area.
• One player starts as the "hunter" and one player as the "prey".
• The "hunter" tries to catch the "prey".
• The "prey" can escape by running away or lying down next to another player.
• This player now becomes the "hunter" and the old "hunter" becomes the "prey".

• This exercise is shown for 3 groups.
• Each team does a different exercise.
• This is done to show the possibilities and variations.
• The passes are only shown on the way out.
• Players continue with passes on the way back to their starting position. (5-10 passes are possible).
  • The 1st group plays side passes inside the pylons and turns to the outside around the pylons and then plays long passes on the way back.
  • The 2nd group plays side passes on the right side of the pylons and both turn left around the pylons and then play side passes again on the way back.
  • The 3rd group runs (dribbles) around the pylons.
• All passes are possible, but the exercise is best for the quick, precise side pass. Also a good exercise for training acceleration.

• You make pairs.
• These pairs start calmly walking through the hall with a ball.
• About every minute you make it a little faster.
• So we slowly work from a slow running pace to a sprinting pace.
• You can also choose to give different instructions to a pair.
• Examples of this are:
  • Passes with a jump.
  • Passes with 2 arms.
  • Pass with 2 arms above the head.
  • Sprint the other way after a pass.

2 or 3 teams depending on the size of the group.

• Start all behind the pawn
• The first one starts and goes with 2 feet at the same time through the ladder, sprints to the pawn, goes around it and runs back to the group (not through the ladder again)
• Ticks the next player and he does the same.
• The team that is sitting down first has won.

Differentiation:

• Inclined through the running ladder ( face right or left)
• Backwards through the ladder
• Without ladder with ball and slalom (tipping)
• Slalom with the wrong hand (tipping)

Moving forward with ball

• Tipping (right, left or alternately)
• Roll the ball, pick it up, roll it
• Hold the ball in front of you, move from pawn to pawn
• Circle ball around hip

• Jump where you stand:
  • Stand with your feet shoulder width apart.
  • Focus on a point on the floor and hop up and down where you are standing.
• Side Jump:
  • Stand up straight, keeping your hands in front of you, and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running standing in place while shooting your heel up touching your buttocks with each step.
• High Stepping:
  • Raise the leg with the knee at a 90-degree angle.
  • Alternate quickly with the other leg.
• Standing bike crunches:
  • Stand with your feet shoulder-width apart.
  • Bring your knee to your opposite elbow.
  • Return to starting position and repeat with the other side (abdomen/legs).
• Sumo squat:
  • Stand with feet 6-12 inches apart.
  • Extend arms in front of you.
  • Lower your body until your thighs are parallel to the floor.
  • Return to starting position and repeat (legs / buttocks)
• Jumping rope without a rope:
  • Hold your arms at your side as if you were holding the end of a jump rope in each hand.
  • Jump up and come down on the ball of each foot, alternating between twisting your wrists as if you were spinning a rope.
• Jumpingrope without a rope:
  • Keeping your arms at your sides, pretend you are holding the end of a jump rope in each hand.
  • Jump up with 2 feet, while simultaneously twisting your wrists as if you were twirling a rope.
• Arm Swings clockwise:
  • Stand on the floor with your arms extended straight out to the sides at shoulder height.
  • Move your arms rapidly in a clockwise motion in large circles (arms)
• Arm Swings counterclockwise:
  • Stand on the ground with arms extended straight out to the side at shoulder height.
  • Move your arms quickly in large counterclockwise circles (arms)
• Toy soldiers:
  • Start with feet shoulder-width apart. Keep your legs and arms extended.
  • Kick your left leg up until your right hand touches your toes.
  • Repeat with the other side (stomach/legs/arms/shoulder).

Moving with ball

• Hold the ball in front of you and walk / heels - buttocks / lift the knee
• Hold the ball above your head and slide / cross pass
• Holding the ball in front of you, take a big step forward and sink your knees to an angle of about 90°. (Lunges)

• Lift your knee with one leg, leave the other leg straight
• Change legs at the pillar
• With 1 leg hook buttocks, keep other leg straight
• Change legs at the pilon
• Move through the knees, arms with you
• Make passing movements in the run

• Line up three pawns on each build.
• Twice around the pawn
• Receive ball from other player
• Finish on goal.

• Notice:
  • Arm high, good leg in front, pointing to the ball, trunk work
• Objective:
  • Footwork and throwing