Handball drills for all skills

  • All balls are placed one meter before the 9 meter.
  • Two players are placed behind a pawn at the centre half way through one half.
  • The players take turns trying to shoot at the goal with as much variety as possible in shots and positions in the goal.
  • When the first player has shot at the goal, the other player can run up and take a ball to shoot at the goal.
  • After the shot on goal, run back around the pawn before you can take another ball to shoot at the goal.
  • The goal is to continue in one go without stopping until all the balls you have to shoot at the goal are gone.
  • The other players spread out over the field and next to the goal to catch the balls and place them back at the position where all balls are.
  • The other players also keep score.
  • Who will get the most balls in the goal?
  • After this you start again with two new players.
Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)


  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


  • 3 x 8 pylo-clap push-ups
1. Goalkeeper stands just in front of goal
Players stand in a row in the corner of the goal area, the ball is thrown in, player walks around the cone, keeps watching the goalkeeper, and joins again.
Keeper throws the ball in towards the corner and player throws it back, etc.

2. Goalkeeper throws in balls towards cone 2, players stand behind cone, ready to catch, and move towards the ball-
watch throwing and catching technique

3. Practise complete movement

4 players in the field, 4 in substitute position, defense with who is left

goalkeepers with vests

Question: what are the positions called?

- Pay attention to the role of the goalkeeper - specialist who plays on the offside - who plays on the linesmen.

After attack: loose change or block change - take the shortest route!

2 teams

  • 1 shoot - 12 meter distance, dribble to line and shoot

  • 1 keep - after each shot another

Which team will score the most goals?

  • Repeat 3 times

  • Watch the dribble

  • Watch the shooting technique

  • Watch movement, posture and focus goalkeeper

Preparation: 2 teams face each other at the half way line, 2 players at 1m

- 1 team gets the ball.

- Team that gets the ball goes on the attack, other team on the defence, so goalkeeper quickly in goal, defenders around the circle.

- Pay attention to your place on the field, stay there, if possible, when you go on attack.

- Defend offensively, no man marking, do not stick to the circle.

Question: can you put your foot on the circle?

- Attacking according to basic attack, defenders working together.

Question: what is a block?

Showing: attackers at distance, attackers close to circle.

Shot at cone/goal. (goalie throws out).

You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.


  • Only turn right/left.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.

  • The player runs through a ladder (several variations, also with jumping).
  • Passes ball to trainer.
  • Steps to the left of the cones, steps to the right of the trainer and takes the ball.
  • Then steps forward and shoots at goal. 
  • Also practise inversion with overpass and no play.

  • 2 teams play opposite each other on a wide field.
  • Each team has 2 or 3 mats/hoops with a pawn on it/in them.
  • Goal is to knock over the pawns of the other team.
  • To make it more complicated you can add a second ball.
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