Handballexercise: rectangle with direction changes

Objective

• Footwork, agility, backward movement, coordination, and match-oriented acceleration.

Setup

• Two identical rectangles side by side.
• Per rectangle: 2 rows of 4 cones.
• Distance between cones in one row: approximately 1 metre.
• Distance between the two rows: approximately 2 to 3 metres.
• The centre line is the endpoint at approximately 10-15 metres distance.
• Divide the group into two teams. Each team behind its own starting point.

Execution

• Phase 1: Forward - Diagonal - Backward
  • Start at cone 1. Sprint straight forward to cone 2.
  • Move with quick, small steps diagonally to cone 3.
  • From each cone, always move backward to the starting cone.
  • Repeat: forward to the next cone until all four are completed.
  • High tempo, low stance.
• Phase 2: Slalom Sliding
  • After the fourth cone: proceed directly to the second row of four cones.
  • Slide sideways, slaloming between the cones.
  • Keep the torso low, arms active. Do not cross feet.
• Phase 3: Final Sprint
  • After the last cone: full sprint to the centre line, touch the cone.
  • Sprint back. Tag the next player.

Competition Format

• Two or three teams against each other.
• Point for the team that first gets all players over the centre line.
• Losing team performs 5 push-ups or 5 jumping power actions.