Handball drills for all skills



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.


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


  • To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.bridge
  • Put 3 lines down at the opb and mid position.
    • Take space,
    • further in front of the 9 meter the 3 dummys (in case of lack of dummys you can also use posts or pawns) on the defensive positions.
  • Mid starts with ball to L, between 2 dummys, LO starts behind and receives ball from mid.
  • LO starts through to R
  • 30 sec jumping jacks
  • 30 sec sit ups
  • 30se squats
  • 30 sec push up and turn arm up
  • 30 sec high knee running in place
  • 30 sec lunges
  • 30 sec plank
  • MO starts towards left, LO plays pass to inside starting MO
  • MO goes further into corner and plays pass to back past starting LH, LH puts pressure for UR, LO starts in towards middle
  • LH plays pass to in starting LO
  • LO pressures left of MA-l and plays pass to in starting RO, CS puts bar on MA-r, LO puts bar on MA-l, LH starts in to centre
  • RO plays pass to in starting LO
  • LO completes from circle


  • RO plays pass to the left starting MO
  • MO starts in front of LO to set up a barrage on HR and plays sideways pass to starting LO
  • LO puts pressure on UR and plays pass to LH who starts behind
  • LH pressures MA-l, CS moves into the space created by UR stepping out, LH plays pass to CS
  • CS finishes


  • RH plays pass to in starting RO
  • RO puts pressure right on UL (probably forcing UL to step out) and plays pass to in starting LO
  • LO puts pressure right on UR, forcing UR to step out, LO makes directional switch to inside and plays pass to in starting LH
  • When UR has stepped out to LO, CS-l passes behind the defender into free space LH plays pass to CS-l who is starting
  • CS-l completes


  • RO starts in towards the middle with ball to pull UL along and plays pass to RH, MO starts behind RO towards outside in to get between UL and HL
  • RH plays pass to MO who starts in
  • MO makes use of the free space and finishes


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