Handball drills for defense

  • Ladder at tempo! everything with ball in two hands above the head
  • After the ladder sprint to the pawn on the other side.
  • From there move back and forth from pawn to pawn
  • then over 6 benches up and down
  • then finish from 9 mtr
  • defender picks up ball and joins circuit
  • attacker becomes defender
  • Ladder at speed!
  • After the ladder sprint to the pawn on the other side.
  • From there move back and forth from pawn to pawn until you are back at the beginning.
  • Depending on the number of players set out 2 lines

Attacker plays ball to defender. Pull the ball together (short).

  • After that, the attacker must have been behind the line with his butt on the ground
    • He can more or less drop backwards when the defender releases the ball.
  • At the same time, the defender goes back to the circle and comes forward again.
  • Then attacker and defender go 1:1.



  • Per trio 2 pawns.
  • One is defender, two are attacker.
  • Attacker tries to get past the defender.

Pay attention to: one foot in front, arm in right place (shoulder and hip), defend forwards.


B. Next with ball.
Attacker must press the ball to the ground behind the line.

Attention: Defending on shot arm,


Make 5 equal groups, 1 group at each side and 3 in the middle.
Make sure both sides have several balls.
Put 2 defenders (red) just inside the 9 meter line.

B1 plays to
B2B2 runs to the ball and plays to B3B3
plays to B4 and B4 tries to score.
Meanwhile, B1 has to chase the ball to help the defenders.

Then repeat from left to right.

Points of attention:
Swap positions clockwise every 2 minutes, after 10 min everyone will have played every position.
Pass quickly and accurately, if the defenders get the ball, stop the exercise and start again from the other side.


Pass B2 - B6 - B2 - B1 - B2 and shoot at goal.
R1 tries to block.
Same over the other side



Pass B1 - B2 - B3 - B2 - B1 - B4B4
shoots at goalVariations


  • B1 chooses: throw or pass to B4
  • Pass to R2


Blue tips the ball towards goal.
Red prevent this by tapping ball away.


  • B slow
  • B fast
  • B top speed


Blue crosses, Red tries to tap the ball away.
Ball away -> defend until everyone has lost their ball.

Extra defenders.

Points of attention:
Conquer by tipping:

  • When you hear the ball on the ground, put your hand between the ball and the hand of the opponent.
  • Attacking on the ball side
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