Handball drills
- 1 player defends a hat with their arms behind their back.
- The other player tries to hit the hat with the ball.
- Special attention to footwork!
Players must throw each other off, but may not run with the ball.
- If you are off, then you walk like a zombie to the bench and stand on it.
- If a ball is caught, and someone yells 'zombie ball'! then everyone is free again.
- You may also try to throw off the person who hit you from the bench. Also then you can go back into the field.
Can also be done with 2 teams.
Circuit:
- Zig-zag partoon with flat markers: walk forward and backward, pay attention to light stride, especially forefoot.
- Then dribble to:
- Goal on side next to center line, put bench in front of it. Make jump shot.
- Left of goal 5 pawns: dribble slalom
- Do a head roll on the mat.
- Then to the right, there is a pawn at 6 meters, very diagonal to the goal. Make jump shot at 2 pawns standing in the goal.
At 3 positions, within the 9 meters, lay down marking circles.
- 2 for the null pass, then right-left-right or left-right-left.
- No jumping.
- Finishing on 1 leg standing and falling forward is allowed.
- Two rows facing each other along the sideline.
- On both sides, two players start 1 with ball, 1 without ball
- At 3 meters distance the ball is played to the trainer (center line)
- Players walk around the pawn.
- Get the ball, play over and finish on goal.
Everyone gets a ball, dribbles and tries to get each other's "tails" (less than the number of players).
We play this to practice the previous exercises at high speed and in competition form.
- 3-vs-3 without circle. Point of attention in attack: lots of movement, don't hang on your spot. Point of attention in coverage: who steps out when.
- 3-vs-4 with circle. Cover is undermanned and tries to break the attack by taking the speed out of it.
- 4-vs-4. The coverage is now complete with a circle in their back. Again, focus on who has the circle at what time and when they should step out.
- 5-vs-5. Same as before only now first LH and then RH are involved.
This exercise focuses on accelerating in the run while looking carefully around you.
- The team divides into 2 numbers that are about the same speed.
- The 2-tals divide on the outside lines of the hall.
- At the start, the 2-counts run one behind the other, front is the runner and back is the ticker.
- At the whistle, the pairs sprint to the opposite line/corner and the ticker tries to tick off the runner.
- Are you tapped? Press down 5 times. Did you escape? 5 x push-ups for the other person.
All players start on the LO in a line, everyone has a ball. In the field there are poles to finish on the spots LH, LO, MO, RO, RH.
- Player 1 starts with a cross and shoots at goal.
- Player 1 walks backwards to the LO, picks up the ball there.
- Player 1 rounds the LO, passes to MO etc.
This has to be done on a high tempo and with high intensity! Players must be tired.
Make 2 teams and give 1 team vests.
Play with a good bouncing ball (hard handball/ goalcha ball/ beach handball/ tennis ball/ volleyball etc.)
Rules:
Play with a good bouncing ball (hard handball/ goalcha ball/ beach handball/ tennis ball/ volleyball etc.)
Rules:
- You may only touch the ball with your body (arms/legs/feet/head) 2x in a row. After that you may not touch it again until another player has touched the ball.
- You may therefore both play football and hit the ball
- If you touch the ball a 3rd time, the ball is for the opponent (free ball)
Goal:
- Try to score on 1 of the goals
- Scored? Ball for the opponent
Extension/variation:
- Play 2 or 3 balls at the same time (depending on the size of the group)
- Link rules to the different balls
- Example: football only heading, handball only playing with your foot etc.
- Link rules to the different balls
- Vary the places where the goals are placed (mat/duck out/advertising board).
- Vary the number of places where goals can be scored
To improve your balance you can stand in pairs on the sideline and throw the ball.
This can be done with different tasks:
This can be done with different tasks:
- Tightrope walk (feet together, flat on the ground)
- Tightrope walk + toes position
- Stand on 1 leg
- Jumping up and landing on the line on 1 or 2 legs and then throwing up
- Keeping arms forward
- Small rotation with clenched fist
- Do not overextend
- Small rotation with clenched fist
- Jog quietly across the field
- Arms forward
- Backwards
- Turn against each other
- Arms crossed wide in front of the chest
- Alternating between up and down
- Arms wide and turn small circles
Question, which muscles do you feel when?