Handball drills for technique warming-up
- 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)
- Goalkeeper stands in the goal
- At 3 meters stands a yoke
- Goalkeeper throws the ball on the tow and catches it himself
- Group in 2 rows (LO and RO)
- 1st LO without ball
- 1st RO plays ball to LO, LO shoots at goal
- 2nd LO plays ball to RO, RO shoots at goal
Also useful to play the goalkeeper:
- On the hands
- Top corner left / right
- Shoulder height left / right
- Knee height left / right
- Bouncing balls left / right
- Low balls left / right
Warm up (feet always moving)
- Throw over short distance
- Throwing over longer distance
- Throwing over half a field
- Running into the bounce
- Push pass
- Keep ball in the middle (high tempo)
- 1-1 push
Run 3x
Arms (exercise to, run back)
- Right arm forward
- Left arm forward
- Right arm backwards
- Left arm backwards
- Two arms forward at the same time
- Two arms in reverse
- Two arms alternately forwards
- Two arms alternately backwards
Legs(outward exercise, return walk)
- Knee lift low
- Lift high
- Heels buttocks
- Left front slide
- Slide pass right front
- Crossover step left front
- Cross pass right front
- Curves
Sprint up and down 2x
Stretch
- Calves
- Hamstrings
- Arms
Circulation warm-up
- This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
- By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.
Stretching