Handballexercises for technique condition
Circuit:
- Zig-zag partoon with flat markers: walk forward and backward, pay attention to light stride, especially forefoot.
- Then dribble to:
- Goal on side next to center line, put bench in front of it. Make jump shot.
- Left of goal 5 pawns: dribble slalom
- Do a head roll on the mat.
- Then to the right, there is a pawn at 6 meters, very diagonal to the goal. Make jump shot at 2 pawns standing in the goal.
All players will be divided into groups of 3
- All groups take place along the sideline
- Player A sprints 2x to the other side while players B and C do a power exercise on their place
- When player A comes back, she taps player B, who then starts sprinting Players A and C continue with the power exercise.
- The same happens with player C
- Every player runs 1x and does 2x the power exercise
Examples for power exercises:
- Push-ups
- Burpees
- Jumping jacks
- Sit-ups
- 2 teams - 2 mats (or 2 or 3 bicycle tyres) - many balls
- Line up 10 metres apart, with a mat on each side and balls on the mats.
- Teams take the balls and dribble to their own side as fast as they can.
- Who has all the balls wins. (Good luck ;-)
- 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.
Stretch
- 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
- Taking turns first rope ladder:
- Slalom between the poles
- Blocks
- Jumping over the blocks
- Hopscotch
- With 2 feet at the same time
- 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
- Steady walking pace
- Dribble sideways, arms at defensive level
- Tiptoe walk, arms extended upwards
- In the ladder dribble pass
- From the circle, walk to the pylon and jump up, backwards
- Sprint to the start
