Handballexercises for technique 1,5 meter / corona / covid-19

• The goalkeepers try to move their legs up and down on the bench for one minute
• Then you do that 2 more times,
  • The time can be varied according to the age group and level. (For example 1x 45 seconds and 1x 30 seconds).
• Then you do 3 x 30 seconds jumping up with 2 legs at the same time to the beat of queen 'We will rock you
  • This means, 2x jumping on the ground and then with both simultaneously on the bench.
    
    

• You have 2 teams on a volleyball field with a small goal at the back of each field.
• One player stands at either end and the other players stand at the sides of the court.
• One player throws the ball at the opponent's goal, the player who throws goes out and another player of the team goes in.
• The goalkeeper takes the ball and then throws it at goal and goes out.
• It goes on like this all the time.
• If you score, your team gets a point.
• With a jump shot you are not allowed to land over the middle line.

• 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.

• 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).

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

Do you want to get in shape? You can, but you need a few things for it.

• What do you need?
  • Pawns
  • Soccer
  • Clothes you can work out in
  • Stairs
• First of all, it's important that you warm up well before you start working on your fitness!
• What do you need to do?
  • Run 2 cones to the front 1 to the back and repeat this every time.
    • Do that twice
  • Take the ball and run with it in 5 circles.
    • This will give you ball control and also ensure that you have worked on your fitness for a while.
  • You can also do exercises for your condition inside by running 5 times up and down the stairs.
• Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
• Don't try to run fast the first day without stopping, do it in steps!

• Divide group into equal attackers/defenders. (e.g. 5-5)
• Defenders defend forwards and pay attention to their (correct) position (correct leg in front - bent legs - grab opponent by the upper arms - stand as close to opponent as possible). Obstruct the shot/run direction - force attacker outside - communicate - help close teammates
• Attackers must - determine where the spaces are - press forward and show initiative (by passing (tipping/shooting), running free (with/without the ball), playing give-and-go's. Changing/acquiring a position)

The exercise can be made easier or more difficult by: (foul play - make space in attack bigger/smaller - adjust number of players)

• Goalkeeper in goal,
• rest of the players have a ball and spread out on the left straight.
• 1 or 2 players stand in the middle to play.
• Player plays the ball to the MO then footwork over the rents (3, sprinting over) then get the ball back, left right action and shoot at goal)
• after the goal attempt, sprint around the cones to get the ball and join the other sides
• middle l/re high li/re middle l/re low diagonal bounce free

• Divide the group into 3 teams
• Each team takes place behind the square with the hats
• The squares are identical to each other and consist of four different coloured hats
• The first person of each team stands inside the square
• The trainer calls 1, 2 or 3 colours which have to be tapped by hand in the right order
• Then continue the course at maximum speed
• At the cones: forwards-backwards-forwards-backwards.
• At the ladder, each foot in the next square (several variations possible).
• Then sprint back past the first hat of the square.
• The fastest earns 1 point for his team

During the time that the track is completed, the other team members do push ups and abdominal exercises

• Divide the group into 3 teams
• Each team takes place behind the square with the hats
• The squares are identical to each other and consist of four different coloured hats
• The first person of each team stands inside the square
• The trainer calls 1, 2 or 3 colours which have to be tapped by hand in the right order
• Then continue the course at maximum speed
• At the cones: forwards-backwards-forwards-backwards.
• At the ladder, each foot in the next square (several variations possible).
• Then sprint back past the first hat of the square.
• The fastest earns 1 point for his team

During the time that the track is completed, the other team members do push ups and abdominal exercises

Steps in a row and make sure the children always have the ball up during the exercises:

• 1 foot on and in between
• 2 feet on and in between (start with left and right foot)
• 2 feet on and 3 in between
• Sideways 2 feet on and in between
• sideways in the difference (jumping)
• sideways in the difference with turn

Then move the steps so they are in two long rows next to each other.

• Again 2 feet on and off and in the difference.
• Then move the steps around so you can sort of slide through them.
• Make a jump throw, land on 2 feet (zero axis) and move to the next step.

• Divide the players into 3 groups.
• Group 1 with ball distributed on one sideline, group 2 facing the players of group 1 on the other sideline and players of group 3 behind the players of group 2.
• Players group 2 do 5 Jumping Jacks, players group 3 do 10 push ups.
• Players of group 1 bowl the ball from the sideline across the field to the player of group 2 opposite them but remain standing themselves.
• The bowling of the ball happens at the moment that the players of group 2 have to do 1 Jumping Jack.
• (The players of group 2 sprint to the other side and try to pick up the ball at the height of the middle of the field, throw the ball to the player of group 1 opposite them, receive the ball back and make 3 passes and tip over to the other side at speed, zero at arrival of the sideline.
• Immediately after throwing the ball players of group 1 sprint to the other sideline where players of group 3 who are busy with the Jumping Jacks after picking up the ball by players of group 2.
• Players group 1 then do 10 push ups after arriving at the sideline....
• Exercise continues as in beginning.
• Variation in exercises after 2 rounds for the groups instead of push ups and Jumping Jacks are planking, frog jump, sitting against the fence and sit ups.

Bridge

Starting position

• Lie on your back.
• Bend your knees to 90 degrees and place both feet flat on the floor.
• Your arms are along your body with the palms facing down.

Action

• Tighten your buttocks and stomach.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.

• Divide the players over the three set-up positions.
• Ball starts in the middle.
• The left team runs in, receives the ball and plays to the right team, who also runs in.
• Then the middle starts and receives the ball from the right side.
• Then it starts all over again.
• Players take over the position of the person to whom they passed on the ball.

• Players take over the position of the person to whom they played the ball.
• Passes to the right wing who passes to the back.
• The right wing passes to the centre who has taken over the position of the left wing.
• The middle passes to the goal.

• One person on the left side of the pitch (can also be another position) and this person has to shoot as many balls at the goal as possible within 1 minute (or longer).
• The rest of the players collect balls and one of them plays the balls to the ball.
• Shooting the link-up in succession.
• Keep track of how many times the player has scored.
• When you have shot, you must walk backwards to your position. Keep changing until everyone has been there.

Variation:

• Different ways of approaching (i.e. slightly inwards or outwards etc.)
• Different shots (underhand throw, bend throw, out of the way, etc.)
• Use more than 1 position

• Green passes 2 - 1 - 2 and shoots at goal.
• After throwing on goal you are handball
• 3-1-3 and shoot at goal.

Also useful for playing into 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

• Players stand in a line with the ball.
• the one in front jumps off the bench goes backwards around the bench and throws at goal.
• the other row joins

• same with defender

Stand in a large circle.

1. Start with one ball.
   • Play around clockwise at pace.
   • Add one ball at a time.
   • Whoever drops the ball has to do 10 push-ups.
   • Also play around counterclockwise.
2. Player A has the ball.
   • Player B starts inside and gets the ball from player A,
   • Player C starts in and gets the ball from player B etc. etc.
3. If 2.
   • But.....
   • When player A has passed the ball to player B
   • player A runs clockwise as fast as possible outside the circle back to his / her position before the ball arrives back there.
   • Player A plays to player B again and when player B passes the ball to player C, player B runs as fast as possible clockwise outside the circle etc. etc. with player D, E, F, G etc. etc.

• One mat per 2.
• You work in pairs.
• One is working on fitness, the other on strength.
• You do it for 15 minutes.
• The one doing strength is leading, the other is working on the condition until the one doing strength is done you continue with your condition exercise.
• 20-18-16-14 etc.
• person strength has the mat:
  • squats,
  • abs,
  • push-ups.
• person fitness:
  • Back line (jogging back),
  • middle line (jogging back),
  • 9 meter sprint (jogging back) and
  • sprint 6 meters (quietly back).

• Players in two build-up positions. 
• Ball with left build-up players
• Left side plays in the direction of 9 metres, in front of first payer  (right side)
• Left build-up continues to circle, circle player runs to the left
• Right hand build-up starts after left build-up gets going
• Right build-up receives the ball and finishes on target

Repeat with ball at right build-up players

Repeating with defenders and circle runner