Handball drills for all skills

  • Condition exercise for sprint and turning speed
  • There are about 6 pawns placed (seen from the back line at 3m, 6m, 9m, 12m, 15m and the middle line (20m)).
  • All players start on the baseline.
  • At the whistle, sprint to the first pawn,
  • They touch the ground and sprint back to the back line (touch the ground here as well),
  • Then the sprint to the 6m is started and everyone runs back and forth.
  • Until you reach the 20m (middle line), then the exercise is finished.
  • This exercise can also be done in pairs
  • (The first runs to 3m, the second to 6m and the first again to 9m etc.).
  • This exercise can also be done as a variation with a ball and with a dribble.
  • You can then also choose to always run forwards or forwards and backwards.
  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
  • This exercise is shown for 3 groups.
  • Each team does a different exercise.
  • This is done to show the possibilities and variations.
  • The passes are only shown on the way out.
  • Players continue with passes on the way back to their starting position. (5-10 passes are possible).
    • The 1st group plays side passes inside the pylons and turns to the outside around the pylons and then plays long passes on the way back.
    • The 2nd group plays side passes on the right side of the pylons and both turn left around the pylons and then play side passes again on the way back.
    • The 3rd group runs (dribbles) around the pylons.
  • All passes are possible, but the exercise is best for the quick, precise side pass. Also a good exercise for training acceleration.quick-sideways-pass

  • Pairs stand in pairs in a large circle.
  • In the middle are (number of pairs - 2) balls.
  • On a signal the players start sprinting on the outside (remember to indicate the direction).
  • When the player is back with his/her partner, she/he crawls between his/her legs and takes a ball from the middle.
  • Those who have not conquered the ball must do some push-ups or something similar.
  • Then they change places and start the game again.
  • Variations:
    • Sprinting with side steps
    • Sprint backwards
    • Sprint in different directions
    • Lateral sliding passes to the left and right



  • 2 teams of 5 - 6 players.
  • The exercise is performed as a relay race.
  • The team runs a slalom around the pylons.
  • The point from which the throw must be made is at the pylon at the free throw line.
  • The moment the player finishes, the next player starts.
  • Variations:
    • The whole round is dribbled
    • Each player makes 3 rounds:
      • The first round the ball is carried between the pylons and dribbled along the long side
      • The last round is the whole round dribbled.
      • Carry the ball between the pylons and dribble the rest of the way
  • LH starts from the corner
  • Goes by sliding passes to the left around the 1st pylon
  • Then you go backwards around the pylon, which is on the free throw line.
  • From there forward again to the circle and sideways to the left around the next pylon.
  • Then go backwards around the pylon, which is on the free throw line. Etc.
  • The next LH does not have to wait until the first one is on the right side,
  • But he must wait until there is enough space so as not to bump into the previous LH.


  • Players stand back to back facing the wall at a distance of 4 to 5 feet.
  • The first player throws the ball and gets out of the way of the second player who has to catch the ball.
  • Then the second player throws and the third player catches the ball, etc.
  • Variation:
    • Larger run distance for being back in line.
    • Put the pawn behind the row formed, they must first go around it before they can join the row.
    • The first player has the ball.
    • The ball is thrown against the wall and the first player jumps over the ball with their legs spread wide.
    • The next player catches the ball and throws it against the wall.
    • The first player joins the back of the row. Etc
      • The exercise can also be performed as a competition.
      • In which case the player who cannot catch the ball or jump over it must disappear from the line.


  • Course with conditional elements
  • Touch the first pylon.
  • Slide into the square.
  • Left/right first row then to second row.
  • Repeat from the first row.
  • Lift the knee of the ladder.
  • Between the poles and finish on the target.
  • You make pairs.
  • These pairs start calmly walking through the hall with a ball.
  • About every minute you make it a little faster.
  • So we slowly work from a slow running pace to a sprinting pace.
  • You can also choose to give different instructions to a pair.
  • Examples of this are:
    • Passes with a jump.
    • Passes with 2 arms.
    • Pass with 2 arms above the head.
    • Sprint the other way after a pass.