Handball drills
Refine stretch throw, with explanation:
- Ball in 2 hands
- Left hand goes down, right hand goes up
- Left hand moves along causing left shoulder to turn in.
- Move along to shoulder height
- Shot with whip-like movement of wrist and elbow
- Extra direction and impulse from the fingers
- 2 benches with balls and pawns on them.
- 2 teams on each side of the benches at about 5 meters.
- Each team tries to throw off as many pawns and balls as possible.
- The one with the most wins.
1. Bounce the ball around the body.
2. Bounce the ball in an 8 shape.
3. Bounce the ball around while sitting.
4. Sit while bouncing, with high and low bounces.
5. Using both hands.
2. Bounce the ball in an 8 shape.
3. Bounce the ball around while sitting.
4. Sit while bouncing, with high and low bounces.
5. Using both hands.
- 3 defenders, 3 attackers, 1 circle player.
- So you are playing 3 against 4.
- The attackers threaten to go towards goal and go for each other.
- They try to score with a jump shot or to play the circle runner.
- The circle runner tries to set a barrage and the attackers play around at a high pace.
- Defenders get out and keep an eye on the circle runner.
Explain in advance that what a barrage means and in what ways you can barrage.
- Drop ball behind your head, catch between your legs.
- Throw ball up and catch behind your back.
- Dribble, 2 times high 2 times low.
- Dribble back and forth with ball below level of your knees.
- Make 2-pairs.
- Player A performs running exercises, player B performs strength exercises.
- When player A is back from run, switch by hand tapping.
Strength circuit. Each exercise 3x:
- Squads.
- Jumping Jacks.
- Lunges.
- Planking.
- Bences.
- Up and down legs bench.
- Standing on 1 leg, hopping, 3 seconds and then the other leg.
Running circuit:
- 3 lines; quarter/half/end of hall, run with ball.
- Sprints 50%, 75%, 100%.
- Slide sideways back and forth length hall 3x.
- Walk backwards back and forth length hall 3x.
- Three passes forward, two passes backward length hall 3x.
- Short acceleration runs from 25% to 100% at 75% hall.
Each round is 3x with a max of 3 minutes.
- Standing in front of a wall, hands against the wall, leg swing from left to right.
- Sideways, 1 hand against the wall, leg swing.
- Sideways, 1 hand against the wall, open hips.
- Spread position. Toes touch left with right and vice versa.
- 2 benches facing each other in the playing field. On half of each bench a marker or ring in the middle of the bench.
- There are 1 or 2 players on the bench.
- Players must overplay to get the ball to the tower = player on the bench.
- Note; the tower can only be played with a bounce!
Practice passing moves in small 2-meter space.
1. Right - right wide - left)
2. Left, left wide - right - left - with overhaul.
3. 3 pass with extended forward throwing arm.
4. Turn -right turn to pass left - left turn to pass right.
1. Right - right wide - left)
2. Left, left wide - right - left - with overhaul.
3. 3 pass with extended forward throwing arm.
4. Turn -right turn to pass left - left turn to pass right.
Materials:
- All players have a ball.
- 3 mats behind.
- One goal.
Exercise:
- Players step through a 3 pass; left-right-left, across the mats and then finish with shot.
- Note correct shot posture:
- Correct leg forward - right-handed left, left-handed right-.
- Arm high and elbow above shoulder.
- Everyone stands in the position where he/she often stands during match.
- Everyone has a ball and starts up when they receive/play the ball.
- Everyone rounds their own ball at the goal.
- LH starts rounding, get ball played to them by instarting LO. Circle player sets off corner for realistic shot.
- LO gets ball from instarting MO and rounds on goal. Circle player can be passive defender.
- MO may throw, gets ball from RO. Circle player may be passive defender.
- MO quickly returns to position and plays RO.
- RO plays RH, rounds on goal.
- MO plays circle with bounce and rounds on goal.
This exercise can be repeated several times at a good pace.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
There can be several players per position.
The first in line can play all corners.
It is about warming up from your own position.
Keeper stands on goal.
- 3 defenders with vests - 4 attackers.
- 4 markers on the ground - see drawing - approximate position attackers.
- The attackers try, through good interplay with the corner players, to get the ball on the ground in the 6 meters. Not throwing but laying down - 1 point.
- The defenders try to touch an attacker who has the ball - 1 point.
- Above all play each other freely, no passing moves and the like.
