Handball drill: warming up jumping and shooting (workout)

Suitable for the following techniques: strength, condition

Warming up jumping and shooting (workout)

  • Open swing (arms from left to right, leg moves with you), swinging ever so slightly further
  • Arms swing and dribble (front and back and opposite)
  • Monsterwalks - sit low 10 paces in front, 10 paces in back
  • Crabwalks (same but sideways) watch out for knees
  • Duckwalks (even lower) 5 paces
  • Dribble and to number 4 (1 leg on knee and alternate)
  • Hhigh knees, 10 steps

  • Lunge (1 leg back) and rotate upper body - alternate
  • Lunge - hip forward, arms extended upward - then hang diagonally forward - then hammy rock (hamstrings, toes up)

  • Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out
  • Then turn on one side and hold
  • 1 leg behind, 1 leg in front, first crouched, bend to knee
    • then stretch and bend again and grab foot
    • Then in this position turn arm in and out

  • Planking, forwards and sideways with extension
  • 123 in T shape (front left right back / front right left back)

  • Squat jumps (short)
  • Jumps - 123 high (with 2 legs and with 1 leg - also land on 1)

  • Pogo squat or squat left/right (snap down)
  • Push-up 4 times side
  • Square - front - back side - front - back side, etc.

Characteristics of the drill

1
12
Necessary materials:
Not applicable
Suitable for the following levels:
E

 

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