Handball drills
- Running around.
- Playing ball to each other.
- In high tempo.
- Every 5th ball goes through the player in the middle.
- Tjoek throwing - short arm.
- Rounding goal. Pawn in goal.
- Sprint back - turn off where to run past.
- Bench upside down - keep balance until it's your turn again
Attention on throwing with short arm and rounding stretch throw.
- 1 person on right buildup, 1 person on left buildup.
- Overplaying at pace, one builder catches the other builder and rounds with a jump shot high.
- Finish in front of the 9 meter line.
- Variation: add a defender.
- Groups of 3 players
- Start at the level of 1 circle as shown in the diagram.
Goal: cross the field by playing together.
- Play to each other as smoothly as possible while keeping the field wide .
- The players walk back along the field.
Progression:
When the interplay is going satisfactorily, some defenders join the field and try to block the ball away from the attackers.
When the interplay is going satisfactorily, some defenders join the field and try to block the ball away from the attackers.
- Take a lap around the field. On the long sides jog, on the short sides walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
- Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
- Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long sides jog. On the short sides sprint.
- 1 player on the right buildup and 1 player on the left buildup.
- Overplaying at pace, one builder stops the other builder and rounds with a jump shot high.
- Finish in front of the 9 meter line.
- Variation with one defender added.
- You put 1 player at the 1 meter, of the 9 meters, at the buildup position.
- Put 3 pawns:
- 1 pawn on the center 2 meters from the 9 meters.
- 2 pawns left and right on the 9 meter line, 3 meters from the middle pawn.
- Player starts in to the right pawn with ball, plays off to the builder.
- Runs backwards around the middle pawn and receives the ball between the 2 pawns.
- Plays the ball back, comes around the middle pawn, gets the ball back and rounds off with a jump shot high.
Everything in high tempo.
- Distributing players among the caps
- 3 caps means a minimum of 4 players
- Passing and chasing the ball
- Variant with bounce
- 1 defender on the circle
- Builders on the left and right between the pawns. Between the other pawns also stands 1 player who becomes defender.
- Builder plays the ball to the defender, gets the ball back and goes left -other side right- at speed and rounds with a jump shot.
- The defenders try to block.
- When you have shot, you become defender.
- Group split into the left corners next to the 2 goals.
- All players have a ball.
- The front player in the line gets to roll her ball away and chooses position on the 9 meter and starts to function as the point of play.
- The front player of the line plays the point of play, paces towards the center line, gets the ball back just before the center line.
- Catches the ball with 2 hands, makes 3 passes and then starts to tip.
- See drawing for correct running direction.
2 defenders stand on the circle.
2 attackers on the left and right structures.
2 attackers on the left and right structures.
- After signal the defenders sprint to the goal posts, tap them and sprint back.
- At the same time the builders go backwards around the pawn.
- Then they start the attack, creating a 2-on-2 situation.
Possibly expand with a circle player.
- Left on the center line plays the ball to the incoming left corner
- Left corner plays the ball to the left center line who has now run to the 9 meter line.
- Left center line plays the ball backwards to the incoming left corner player.
- Left corner player plays the ball to the right build-up player who has started in.
- Right build-up player rounds on goal within 6 seconds.
