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Handball drills

  • Put everyone in a circle with the ball in their hand and hold it high above their shoulder.
  • They start with dribbling on the spot in high speed, after 30 seconds you do another exercise.
    • Skipping (2 times on 1 leg then on the other leg)
    • Jumping forward (2 legs at the same time) and back again
    • Stepping to the left and to the right
    • Shuffle forwards and backwards
    • High speed dribble
  • If this is too easy, extend the exercise by 45 seconds or 1 minute

  • You make 2 teams
  • 1 team starts with the ball and tries to tap the other team with the ball.
    • They have to pass and are not allowed to run
    • The other team tries to intercept the ball
  • When the ball is intercepted, they can continue playing immediately
  • If you tap someone you get 1 point
Who has the most points at the end?
  • All players run through each other in a smaller field (10x10).
  • They run the ball at speed, which they do for about 2 minutes
  • Afterwards they do an exercise after they played
    • Lie flat on their stomach and get up again
    • Squat 2 times
    • 2 times jumping jacks
You indicate which exercise they should do


  • LO a line with ball
  • RO a row
  • In every deep corner 1 defender
  • As soon as the builders start to run, the two defenders move to the middle as quickly as possible
  • The team builders who are competing with the defenders are going to pressure well next to the man
  • The defenders pay attention to a good defence, stepping out on the player with the ball and immediately back to the 6 when the ball is to the other player
  • After rounding on the goal, the attackers become defenders. Do not go and get the ball!
  • Defenders go into the deep corner again and two new attackers start


  • From the back line make three rows LO/MO/ RO
  • The trio which starts from the 6 meter
  • LO passes the ball to MO who makes a short pass on the right side
  • The RO comes from behind and receives the ball and makes a short dribble and a short change on the left
  • The outside builders run wide
  • The LO comes through the middle and receives the ball from the RO
  • The new MO shoots at the goal. Alternate positions
  • Row of LO with the ball
  • Two in the middle (every now and then new players in the middle)
  • LO puts pressure and passes the ball to the MO who is starting
  • LO runs backwards again with a good arc and keeps an eye on the game
  • The MO puts pressure and passes the ball to the incoming LO who shoots at the goal
  • The LO has to time the ball well. Do not start too quickly or too late.
  • Everyone is allowed to round off a few times on the LO

Extension
  • Trainer stands on the 6 on the middle on 3
  • 1 defender at 2
  • We do the same as before, but now the LO goes 1 on 1 with the defender
  • At the moment that the MO puts pressure, the trainer says YES and the defender has to move aside quickly to tap the trainer.
  • Then the LO starts to duel with the defender.
  • When you have shot at the goal, you immediately stand up to defend, so do not go and get your ball!
  • The previous defender joins behind the line LO and gets a ball from the goalie
  • The two MO's have to be exchanged every time

  • 1 row on the middle build. Balls here on the ground.
  • On the other positions one player.
  • The middle constructor starts in with the ball and presses towards the goal, passing the ball on to the starting left constructor.
  • The left winger, after receiving the ball, applies pressure towards the goal and passes the ball on to the starting left corner, who also applies pressure towards the goal.
  • The middle constructor passes behind the left-hand constructor and makes a short change
  • The left hander walks backwards towards the middle constructor and now becomes the middle and joins the row in the middle.
  • (The middle constructor takes over the left hand builder's position) and receives the ball from the left corner player.
  • New left-winger (old middle attachment) presses again towards the goal.
  • Passes the ball to the new, starting middle constructor without the ball.
  • The middle constructor receives the ball and puts pressure on the goal.
  • Passes the ball to the starting right-hand builder.
  • The right hand builder, after receiving the ball, applies pressure towards the goal and passes the ball to the starting right corner who also applies pressure towards the goal.
  • The middle constructor passes the right-hand constructor behind and makes a short change.
  • The right hand builder goes backwards to the middle builder and now becomes the middle and joins the row in the middle.
  • (The right hand builder runs backwards to the centre and joins the row on the centre.


  • You have 2 teams on a volleyball field with a small goal at the back of each field.
  • One player stands at either end and the other players stand at the sides of the court.
  • One player throws the ball at the opponent's goal, the player who throws goes out and another player of the team goes in.
  • The goalkeeper takes the ball and then throws it at goal and goes out.
  • It goes on like this all the time.
  • If you score, your team gets a point.
  • With a jump shot you are not allowed to land over the middle line.



drawing Throwing and shooting
  • Place a medicine ball in the middle.
  • A few meters away, two players stand opposite each other.
  • Try to hit the medicine ball with your handball so it rolls over the line.
  • The first player to get the medicine ball over the line wins.
drawing medecine ball
  • 2 pairs.
  • One (defensive) player on the dotted line.
  • Other (attacking) player in front of them.
  • The offensive player tries to pass the defensive player between the pawns (without ball).
  • One (defensive) player on the dotted line.
  • Other (offensive) player in front.
  • The attacking player tries to pass the defending player between the pawns (with ball).
  • Possible shot on goal.
  • Attackers:
    • Quick movement.
    • Continue shot attempt even though someone is hanging on to you.
  • Defenders:
    • Keep attacking player in front of you.
    • Grasping at upper arms.


drawing exercise: attack: pass in limited space / defense: keep player in front of you
  • 6 pawns in a row, one player at each pawn.
  • Player at pawns 2-4-6 has a ball.
  • 1 player with ball throws to player at pawn 1.
  • Gets ball from player at pawn 2 walk on (watch the number of steps).
  • Throws ball to player at pawn 3 etc.
  • All players move up one pawn.
drawing Throwing up in line
  • 6 pawns in a row, one player at each pawn.
  • Player at pawns 2-4-6 has a ball.
  • 1 player with ball throws to player at pawn 1.
  • Player with ball gets ball from player at pawn 2.
  • throws ball to player at pawn 3 etc.
  • All players move one pawn.
drawing Throwing up in line