Handball drills for
- Make pairs with 1 ball.
- Pairs face each other and place the ball at a high pace to each other.
- Actively dribble and place on spot.
- On the whistle they sprint to the pawn and back to spot and start placing the ball again.
- Ball stays center when sprinting
Variation:
- Ball with bounce
- Bounce ball
- Bow ball
- 1 player starts on the back line next to the goal
- Other players stand divided on the sideline. Left and right of the goal, first stands at the level of the 7 meters.
- On whistle, player sprints to the center line and to the 9 meters.
- Receives the ball and shoots at goal. Running shoes, jumping boots or with a hip throw.
- Backwards to the pawn and again to the 9 meters.
- Just until the balls run out!
- Collect balls, next player
- 2 groups in a row.
- The back player crawls under the next one, jumps over the next one there, crawls under again, etc.
- Out in front: throw again to the last one, and it starts again.
- Whoever crosses the line first.
- Run 3 laps diagonally across half the field.
- Sprint on the sloping sections.
- Run in a run on the straight sections.
- mats - head roll.
- pawns - dribble around.
- ladder - footwork.
- goal - jump shot.
- 2 teams in a row.
- Rear goes forward by:
- Crawling between legs.
- Jumping over them.
- In front? Throwing ball to the back.
- Make 2-pairs.
- Player A performs running exercises, player B performs strength exercises.
- When player A is back from run, switch by hand tapping.
Strength circuit. Each exercise 3x:
- Squads.
- Jumping Jacks.
- Lunges.
- Planking.
- Bences.
- Up and down legs bench.
- Standing on 1 leg, hopping, 3 seconds and then the other leg.
Running circuit:
- 3 lines; quarter/half/end of hall, run with ball.
- Sprints 50%, 75%, 100%.
- Slide sideways back and forth length hall 3x.
- Walk backwards back and forth length hall 3x.
- Three passes forward, two passes backward length hall 3x.
- Short acceleration runs from 25% to 100% at 75% hall.
Each round is 3x with a max of 3 minutes.
- 2 benches facing each other in the playing field. On half of each bench a marker or ring in the middle of the bench.
- There are 1 or 2 players on the bench.
- Players must overplay to get the ball to the tower = player on the bench.
- Note; the tower can only be played with a bounce!
The exercise starts from player 1.
- Player 1 starts around toward player 3, receives the ball from player 2 and passes to player 3.
- Player 2 starts around toward player 4, receives the ball from player 3 and passes to player 4.
- Player 3 starts around toward player 1, receives the ball from player 4 and passes to player 1.
- Player 4 starts around towards player 2, receives the ball from player 3 and passes to player 2.
- etc.
Variation:
- 2 balls.
- Change direction.
- Pass behind the back or with a jump throw or with a bounce.
- At trainer's signal, both players start sprinting.
- Blue must run around first pawn and Red runs straight through to tap Blue.
- Red becomes Blue and flips over.
- Large thick mat.
- 1 player lies on the mat and tries to intercept balls directly or indirectly.
- Always kneeling or lying position.
Players stand in pairs in a plank position facing each other.
- Roll 1 ball, right hand to right hand, left hand to left hand.
- Tip to each other.
- Throw over without the ball touching the ground.