Handballexercises for technique condition
- 3 Players start shuffling between the 6 meter and the 9 meter line,
- When the signal is given, they start walking.
- The player in the middle receives the ball from the goalkeeper and plays it to his/her left or right
- At the end, you can choose to make a change.
- The attackers finish near the goalkeeper
- The aim of the outer build-up is to run wide and create a lot of space for themselves and the rest of the team
- When the rounding is completed, the players wait at the other end until everyone has been through and then they do the same.
- After a while, two defenders come up and try to intercept early on
- 2 players stand on 1 side of the field.
- They play the ball to the goalkeeper and run wide in the direction of the other goal,
- Still on their own half of the field, they receive the ball from the goalkeeper.
- The 2 attackers must follow the normal rules of the game in terms of running but may not bounce the ball.
- Between the 6 and approx. 20 metre line, they meet a defender
- They must try to play the ball in pairs without bouncing it.
- After a while, a second defender comes along, between 20 and 40 metres, and the attackers have to get round this too
- Try to get a quartet with your team by getting 3 or 4 of the same objects (e.g. 4 cubes) in your box.
- Prevent another team from stealing objects from you by tapping them.
- Rules:
- In your own box you are free and cannot be tapped.
- If you are in another square you can be tapped.
- If you are tapped you walk around the outside back to your own square.
- If you are in an opponent's square without being tapped, you are free to return to your own square with the stolen object.
- You may only take one object at a time.
- A team has won if it has 4 same objects in its own box.
- Variations/adaptations:
- You can be tapped on the way back.
- Add extra quartets.
- All balls are placed one meter before the 9 meter.
- Two players are placed behind a pawn at the centre half way through one half.
- The players take turns trying to shoot at the goal with as much variety as possible in shots and positions in the goal.
- When the first player has shot at the goal, the other player can run up and take a ball to shoot at the goal.
- After the shot on goal, run back around the pawn before you can take another ball to shoot at the goal.
- The goal is to continue in one go without stopping until all the balls you have to shoot at the goal are gone.
- The other players spread out over the field and next to the goal to catch the balls and place them back at the position where all balls are.
- The other players also keep score.
- Who will get the most balls in the goal?
- After this you start again with two new players.
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
- Open swing (arms from left to right, leg moves with you), swing a little further each time.
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same except sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).
- Arms swing and dribble (front and back and opposite).
- Monsterwalks - sit low, 10 paces in front, 10 paces in back.
- Crabwalks (same except sideways) pay attention to knees.
- Duckwalks (even lower) 5 paces.
- Dribbling to number 4 (1 leg on knee and alternate).
- Lunge (1 leg backwards) and rotate upper body - alternate .
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - then hammy rock (hamstrings, toes up).
- Lunge - hip forward, arms extended upwards - then hang forward diagonally - 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.
- Then turn on one side and hold.
- 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).
- All players stand in fixed positions on the playing field, possibly indicated by hoops.
- They are not allowed to move. One player is now being chased.
- This player has to be hit by one of the other players, by them throwing the ball back and forth.
- If the runner is hit, the thrower becomes the runner and the runner becomes thrower.
Variations
- More runners
- More balls
- More balls
- Everyone makes two teams and is divided over the left and right corner.
- The right corner plays the goalkeeper, the goalkeeper plays the left corner at the half way line.
- The right corner has run on in the meantime, receives the ball and finishes.
- Per pair 1 ball.
- 1 of the pair passes the ball and sprints around the pawn and gets the ball back.
- Then the other of the pair does the same.
- Players divide between the left and right corner.
- Each player has a ball. The corner plays the to goalkeeper and he throws a half break.
- From the middle line, press towards the goal and shoot at the goal from the 9 meter line.
- A defender stands there and tries to block.
- The one who made the break becomes the defender
- Per 3 players 1 ball.
- Spread over the width of the hall.
- Middle player brings the ball up in high tempo and plays around.
- The one who is at the 9 meter line rounds off.
- Variation:
- Initiate a switch from the center line.
- Centre player passes in front of the right half and plays off.
- Left player starts in front of the right team and completes the play.
- This can be done from either side.
- Everyone makes 2 groups of somewhat equal level.
- Both stand on the line and the ball is in the middle.
- At a whistle they sprint to the ball and dribble a few metres further.
- Variation:
- Sitting and looking at the ball
- Turned around (standing up)
- Turned sitting
- Make 2 teams,
- One stands 2,5 meter in front of the other.
- The last one throws the ball 5 to 6 metres ahead.
- Who gets to the ball first?
- The one without the ball tries to defend and take the ball away.