Handball drills for all skills
- Both sides start with a medicine ball in extended arms stepping out onto the pawns.
- When you get back to the corner you run to the bench, there you grab a ball and sprint onto the bench with two legs at a time.
- When jumping off the bench the bench is between your legs.
- You have your arm in a shot position.
- When you have had the whole bench you take three steps and shoot at goal.
- Quickly get the ball again and then jump into the hoops with two legs in each hoop.
- Then shoot at goal again and get the ball.
- 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.
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- lay down: 2 markers for the null pass, 3 markers for left right left - and that 2 times
- At the circle stand 2 (still passive) defenders.
- Attacker approaches them, throws the ball, defender throws it back so that the attacker can make a null pass, and execute the passing move: null pass - left, pass step to right, left to circle and shot.
- 1 station further, the movement is executed counterclockwise, with overpass and possible turn, or full turn.
- Pay attention to 'light feet'.
- 2 teams, 1 without a goalie.
- Attacking team sets up near the line on its own half.
- Defending team in front of the circle.
- As soon as the offensive team crosses the line the defensive team goes on the attack.
- Each intercepted ball is a point.
- A goal is also a point :-)
- Make sure the defenders do not stay glued to the circle, but play 1 on 1.
- You lay down a running ladder and everyone goes through the ladder with fast footwork
- At the end there is a bench, use the right leg to push off onto the bench and make the jump shot.
- Number round high left and number 3 high right, alternate
- Variation, low and free
- Run from back line to back line at a fast pace.
- You make 2 pairs, number one starts running and number two counts how many times she makes it to the back line.
- Start with 4 minutes and build up with 30 seconds or 1 minute extra.
- Keep track of how many times each person has made it to the back line.
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Strength Exercise
- For example, twisting arms
- The bear
- The crab
- Push-ups, 4 steps sideways, push-ups etc.
Stretch
- Wiper
- Lunge with arm stretch and stretch sideways
- Lunge with shoulder past knee
- Everyone a ball.
- Pass ball between both hands, small movements and with fingertips
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- Both sides set up a goalkeeper and build-up.
- 1st goalkeeper throws ball to buildup who run a fast break with the three of them.
- If the build-up is at the 6 meters on the other side, the goalie on that side starts the break.
- Variation: change from LO or RO to MO.
- Variation, with 1 goalie and 1 builder - follow up very quickly