Handball drills for condition

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  • Both sides start with a medicine ball in extended arms stepping out onto the pawns.
  • When you get back to the corner you run to the bench, there you grab a ball and sprint onto the bench with two legs at a time.
  • When jumping off the bench the bench is between your legs.
    • You have your arm in a shot position.
  • When you have had the whole bench you take three steps and shoot at goal.
  • Quickly get the ball again and then jump into the hoops with two legs in each hoop.
  • Then shoot at goal again and get the ball.
drawing
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.

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  • Course of rope ladder - poles - blocks - inverted bench

  1. Taking turns first rope ladder:
    course-2
    handbal-oefening-Parcours.webp 13.21 KB
  2. Slalom between the poles
  3. Blocks
    • Jumping over the blocks
    • Hopscotch
    • With 2 feet at the same time
  4. Bench
    • Balancing over the bench
    • Walking sideways over the bench
    • While walking throw and catch a ball with the trainer standing behind the bench
  • Set out dribble route with hats, with lots of corners.
  • Then pass the ball to the trainer
    • Pass the ball back and shoot at the pawn in the goal.
    • You pick up the ball and throw it to the other side (there is also a goal, a ball will be put there for you).
    • Then with sideways-closing movement via cones-circuit to the next goal.
    • And so around

  1. Steady walking pace
  2. Dribble sideways, arms at defensive level
  3. Tiptoe walk, arms extended upwards
  4. In the ladder dribble pass
  5. From the circle, walk to the pylon and jump up, backwards
  6. Sprint to the start
drawing
  • In the middle are a number of 'sharks' dribbling.
  • In the corners of the field are different types of fish.
  • When your fish is called, you dribble in a circle around the sharks.
  • When the trainer calls out 'the sharks are coming', the sharks try to tap the fish.
  • The fish dribble away as fast as possible.
  • If you are tagged, you become a shark.

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The bear
  • Stand in A frame, and walk slowly with flat hands and feet
    • Right hand, left foot, left hand, right foot
  • Always relax when it becomes too much
Players split up in the LH and RH, all balls to the trainer on the centre spot.

  • At the signal of the trainer, players 1 from both corners sprint towards the trainer. Whoever gets there first gets the ball. The other defends.
  • The player with the ball has 5 seconds to come to a conclusion within the 9 meters.
  • If the player completes and scores, the defender presses 3 times.
  • If the player does not complete or does not score within 9 meters, she presses 3 times.

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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.

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