Handball drills
- 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.
Bridge
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.
Action
- Tighten your buttocks and stomach.
- Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.
Difficulty
- To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.
- 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