Handball drills for all skills


  • Put two chairs 18,3 meter apart.
  • Put a tennis ball on chair 1 (this will be replenished), and put a bowl on chair 2.
  • The players work in pairs.
  • One player runs and the other fills up the tennis balls.
  • Collect in 9 minutes as many tennisballs as possible in the bin.
  • You are not allowed to throw and you have to run around the chairs.
  • Cover 5x the distance of 10 meters as fast as possible.
  • Put 2 cones/line at 10 meter distance.
  • The player runs between these cones 5x.
  • The pawn/line must be hit with the foot!
  • The players work in pairs.
  • One player runs and the other player clocks.


  • Put 4 pawns in a T-shape.
  • 5 meter distance next to each other (between 3,2 and 4) and 10 meter ahead (between 1 and 2)
    • Start at 1 forward to 2,
    • then left sideways to 3,
    • then right sideways to 4,
    • then left sideways to 2
    • and backwards to 1.
  • Record the fastest time in 2 attempts.
  • Players work in pairs. One runs, one clocks.

  • The player sits with his back against the wall and his legs in a 90 degree angle.
  • Keep this up for as long as possible.
  • Jump as far as you can from a standing position with your feet next to each other.
  • Measure the distance from the line of touch to the heel.


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



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