Handball drills for condition


  • 2 teams with 2 mats each
  • The team with the ball tries to make a touchdown on the opponent's mats, the other team defends and tries to intercept the ball.
  • After a point, the other team gets the ball. Good physical defense, but no aggression!
  • Ordinary handball rules apply.
Strength Exercise
  • For example, twisting arms
  • The bear
  • The crab
  • Push-ups, 4 steps sideways, push-ups etc.
  • Wiper
  • Lunge with arm stretch and stretch sideways
  • Lunge with shoulder past knee


  • Run from back line to back line at a fast pace.
  • You make 2 pairs, number one starts running and number two counts how many times she makes it to the back line.
  • Start with 4 minutes and build up with 30 seconds or 1 minute extra.
  • Keep track of how many times each person has made it to the back line.
  • Open swing (arms from left to right, leg moves with you), swinging ever so slightly further
  • Arms swing and dribble (front and back and opposite)
  • Monsterwalks - sit low 10 paces in front, 10 paces in back
  • Crabwalks (same but sideways) watch out for knees
  • Duckwalks (even lower) 5 paces
  • Dribble and to number 4 (1 leg on knee and alternate)
  • Hhigh knees, 10 steps

  • Lunge (1 leg back) and rotate upper body - alternate
  • Lunge - hip forward, arms extended upward - then hang diagonally forward - then hammy rock (hamstrings, toes up)

  • Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out
  • Then turn on one side and hold
  • 1 leg behind, 1 leg in front, first crouched, bend to knee
    • then stretch and bend again and grab foot
    • Then in this position turn arm in and out

  • Planking, forwards and sideways with extension
  • 123 in T shape (front left right back / front right left back)

  • Squat jumps (short)
  • Jumps - 123 high (with 2 legs and with 1 leg - also land on 1)

  • Pogo squat or squat left/right (snap down)
  • Push-up 4 times side
  • Square - front - back side - front - back side, etc.
  • 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.
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.


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

  1. Taking turns first rope ladder:
    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


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