Handball drills for technique warming-up

• 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

• Dribbling to the pylon
• Passing move.
• Backwards, pass the ball to the next player in line.
• Option:
  • Roll the ball and when it's halfway, follow it.
  • Pick it up. idem.

• 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:
• Distribute the players around the circle between the cones;
  • Start by 'jogging'between the cones (snake movement);
  • Arms take turns (warming up)
  • At the signal of the trainer ( whistle) short sprint to the flag in the middle and back again;
  • 2x whistle sprint to the outside
• Next exercise :
  • Zig-Zag (left to right) between the cones,
  • Run sideways outside, and make rainbows (knee up) with the left foot over every cone
  • Run sideways (inside) and make rainbows (knee up) over each cone (with right foot);
  • Short dribble with the feet forwards and backwards between the cones, but keep on turning.

• Goalkeeper in goal
• Players stand on each position on 9 meter line
• Take turns shooting at goal (hands / high / low)