Handball drills for all skills

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series of exercises to train postural muscles

  • hip crossover
  • scorpion
  • one-hundred
  • left hand on right knee, right hand on right ankle, left leg extended (15 cm off the ground), shoulders off the ground -> change: right hand on left knee, left hand on left ankle, right leg extended. Calm movement!
  • On hands/knees (shoulders - torso - legs rectangle). Turn right leg and right arm up towards the ceiling, hips together. From here, turn back, dog pose, swing left leg up, back to hands/knees. Repeat! Idem left.
  • Side posture, upper leg stretched back, upper arm stretched forward. Bring hand to knee and stretch again. Repeat! Same as on the other side.
  • Sit on right hip, right hand on the ground. From here up with left leg stretched towards ceiling and back again. Repeat! Same as left side.
  • plank posture. From there, move foot by foot next to your hand and back again. Order: first right first, then left first (alternately).

play ball around with pressure

swirl-the-ball

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  • Roll the ball 5 meters forward and pick it up while running, cross the whole field, go around the tip and run back
  • throw up the ball and catch it while walking, walk back the entire field and outside tip
  • Move sideways across the field, ball above your head, walk back around the tips.
  • Cross pass sideways with ball above head, walk back tipping the whole field outside
  • lift knees, swing arms, hold ball in one hand, halfway field heels against buttocks 2x
  • Individual charging the goalkeeper, finishing
  • Pairs bring up and finish
  • bring up and finish pairs with change.
  • Bringing up a pair of players in the difference.
  • bring up a trio, walk in the difference, two opponents in a row
  • bring up a threesome, walk in the difference, two interfering players next to each other
  • Two people sit side by side on 6 meter line facing the other side of the field.
  • Trainer throws a ball from behind in front of the boys.
  • As soon as they see the ball they stand up and see who has the ball first.
  • Finish on the other side.


  • give each other the right arm and bend your knees in a sitting position.
  • idem left arm


partner-squat-2

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  • Two pairs shake hands in a crossed position (see photo) and kneel down in the sitting position.


partner-squat-cross


  • 2 opposite each other, bend their knees in the sitting position and come up and kick forward with the left and right leg alternately.


partner-squat-with-leg-thrust

partner-squat-with-leg-thrust


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Two pairs sit down and stand up at the same time, with their backs against each other.

sit-and-stand-up-supine

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