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Handball drills

  • MO plays ball to RO or LO, build-up starts in direction of corner and corner comes running in.
  • Construction plays ball near sideline to corner player who presses between 1 and 2 and plays ball to MO.
  • LH or RH does NOT go through to the circle - corners go back to their position and stand deep
  • MO (who has the ball) presses the defence and passes to LO or RO who again presses between 1and2and plays the corner free
  • You spread out 4 thin mats and divide the players into 2 teams (1 team with vests and 1 team without vests).
  • Goal: 10 passes and then tap the mat with the ball.
  • 1st phase: *no contact - no dribble - take 3 steps according to handball rules
  • 2nd phase: *well contact - no dribble - don't pass back - sit on the mat (max.3 sec) and get pass to score
  • 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


goalkeeper-throw-in-with-condition-factor-1

Make 3 teams: 1 stands 2 meters for the sideline, 1 stands in the middle, the other stands 2 meters for the other sideline.

The ones in the middle have the ball

  • 1. Dribble/putt on towards the 1st one on the sideline pass the ball and the other one runs to the other sideline and so on.
  • 2. Advance to the sideline, make a zero pass (the other one has to defend) the defender gets the ball and does the same on the other side.
  • - Note: player lands 1 meter in front of the defender, player must land on front feet, makes a body threat and passes the other side, speed up
  • 3. Same as 2, but now zero pass on left/right leg.
  • - Attention: player lands on 1 meter in front of the defender, makes sure he takes his upper body with him while landing and accelerating
  • 4. same as 2, but now with overpowering.
  • - Pay attention: that the zero axis is made slightly next to the defender, one long arm, that the player pushes down the defender's arm with the other arm, accelerate


drawing Defending/ Passing move
  • Two persons sit side by side on a circle, facing the other side of the field.
  • - Variation: standing, sitting on buttocks, lying on stomach, lying on back, plank posture
  • Trainer throws a ball from behind in front of them.
  • As soon as they see the ball, they stand up and see who gets the ball first.
  • The fastest becomes attacker, the other must defend.
  • Finish on the other side.


  • 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

drawing Relay course
  • create teams of 3 players
  • 2 balls per 3 players
  • 2 players on the outside of the playing field and 1 player in the middle
  • 1 pawn approx. 5m in front of the players on the outside
  • the outside players have the ball
  • player in the middle sprints to the first pawn and is played by 1 outside player and passes back
  • then sprint to the other side
  • repeat a few times then change position



  • 5 attacker,
    • so without a circle
    • can also be done without a defense
    • is about concentration and ball control and correct execution of a switch
  • MO will switch 2 with LO
  • LO will play a pass to the RO
  • RO goes into the 2swap with LH
  • LH passes the ball to the next MO and everything in the other direction.
  • corner players are going to join the MO,
  • RO+LO join the corners and the MO joins the LO or RO.
drawing 2 Change in an attack
  1. just pass or with 0 pass
  2. underhand shot
  3. over it
  4. shot threat, then a movement around it.
  5. Run-up and then between 2 people
  • first round only move from the right to the left side - sprint to the middle line and connect
  • second round, move over the circle and get out at the 9m or put down pawns
  • third round two teams face each other 6m + 9m, both move and player at the 6m steps out at the pawns and makes contact with the player at the 9m (can be done with or without ball)
  • fourth round turn the third round
  • then repeat everything from the other side!


  • EXIT as breakout!
  • player is going to slide/step out first and break after that
  • goalkeeper plays on / goalkeeper has to practise first



drawing Get out! Move!
  • One mat in pairs or one mat for everyone if there are not too many players
  • You work in pairs or alone
  • One is mainly working on fitness, the other on strength.
  • You do it for 15 min.
  • 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 power has the mat:
    • squat with weight
    • abdominals,
    • push-ups.
    • planks
    • abs sideways / on the side supported by foot and forearm / first one side then the other can
  • condition
    • sprint between 2 pawns then calmly walk out / repeat a few times
drawing Circuit / Strength exercises
  • all over the field
  • with large number of players
  • make 2 teams
  • soccer with a light ball
  • handball with variations
    • score only with "header
    • scoring only put behind the line
    • scoring one player throws the ball the other must shoot with foot into goal
  • variations
    • other ball e.g. tennis ball, light ball ....