Handballexercises
Execution
- Sprint around the cones, always via the middle cone.
Game Description
- There is one tagger, and the rest of the players try to grab the elastics and eventually the tennis ball along two sides of the square.
- If the tagger tags you, you must put the elastic back and try again.
- Make the game more difficult or easier by, for example, removing the tagged player from the game or making the square larger.
Execution
- Place 3 cones in a row.
- Work in pairs or groups of three.
- Each time, the ball is placed further on the hoop.
- When the ball is on the cone, a player must run behind it and return the ball to the other player.
- The other player places the ball further.
Execution
- The player jumps over the hurdle and then jumps from where they stand with one leg into the hoop and back for the next hurdle. Repeat this until the end.
- Jump sideways over the hurdle and then jump with one leg into the two hoops. At the outer hoop, jump over the hoop back next to the hurdle.
- Jump sideways over one hurdle and back. With one large step, jump to the other hurdle, jump over it and back, and then sprint to the cone.
- Finish with a sprint over the ladder.
Execution
- Participants shoot at the goal and may pick a playing card when they score a goal.
- Each card has a suit: clubs, spades, hearts, or diamonds.
- Each suit corresponds to a fitness exercise:
- Hearts: Push-ups
- Spades: Squats
- Clubs: Burpees
- Diamonds: Lunges
- After picking a card, they perform the corresponding exercise the number of times indicated by the card. For example, Hearts 4 means 4 push-ups.
- After the exercise, they may continue shooting.
- The group with the most cards wins.
Execution
- Triceps: Push on the edge of a bench or chair with hands behind the body.
- Jumping Jacks: Jump with arms and legs wide.
- Crunches: Lie on your back, make yourself small in a fetal position and stretch out without letting arms and legs touch the ground.
- Sumo Squat: Wide squat with feet pointed outward.
- Superman: In a quadruped position (dog position), lift one arm and opposite leg diagonally.
- Lunges: Step forward and bend both knees.
- Perform each exercise for 1 minute.
- 30 seconds rest between exercises.
- At least 2 repetitions of the entire series.
Execution
- Each exercise lasts 1 minute with 30 seconds of rest in between.
- Perform at least 2 repetitions of the entire sequence.
- Crunches Long: Lie on your back with your arms extended above your head. Touch the ground and then bring your hands to your toes.
- Squat: Perform a classic squat.
- Push-Ups: Perform push-ups.
- Backward Lunges: Step backward and bend your knee for a lunge.
- Penguin: Lie on your back with bent knees. Alternately touch your left and right ankle with your hands.
- Reverse Push-Ups: Sit on your buttocks with bent knees and feet flat on the ground. Place your hands behind your buttocks with bent elbows. Extend your arms to lift your buttocks.
Execution
- Jump on one foot and maintain balance. Then sprint to the red line. Repeat on the other foot and sprint to the red line.
- Perform knee lifts in place for 10 seconds.
- Stay on your toes and sprint to the red line.
- Do 5 lunges with the right leg and 5 with the left leg. Sprint to the red line.
- Jump sideways 3 times back and forth over the line and sprint to the red line.
- Repeat the sideways jumps, but now with your back to the field.
Setup
- Position the players in pairs, one behind the other, facing the wall.
- Each pair has one tennis ball.
- Player 1 stands closest to the wall and starts by throwing the ball against the wall.
- Player 2 catches the ball.
- Meanwhile, Player 1 runs back via the right side and catches the ball that Player 2 has just thrown against the wall.
- Repeat at least 20 times.
- Make the exercise more challenging by having the ball caught in a small cone.
Plank
- Duration: 30 seconds
- Execution: On forearms and toes, keep your back straight and engage your abdominal muscles. Do not sag!
- Duration: 30 seconds
- Execution: Lie on your back with hands behind your head. Alternately bring your elbow to the opposite knee. Maintain a steady pace and focus on control.
- Duration: 30 seconds
- Execution: Lie on your back with knees bent. Raise hips, engage your abdomen and glutes. Hold and slowly return.
- Duration: 30 seconds
- Execution: Sitting position with feet off the ground. Rotate your upper body from left to right, optionally with a ball or small bottle.
- Duration: 2x 30 seconds
- Execution: Support on your side on your forearm. Keep hips off the ground and body in a straight line. Switch sides after 30 seconds.
- Duration: 30 seconds
- Execution: Lie on your stomach with arms and legs off the ground. Hold to strengthen lower back and gluteal muscles.
Execution
- Divide the players into groups of 2 or 3 and position them on the left side of the court.
- Give each player a tennis ball.
- At the start signal, the first player from each group runs with a ball to the right side of the court.
- Upon reaching the other side, the player places the ball outside the line and runs back as quickly as possible.
- The next player in the group starts as soon as the previous player returns.
- The exercise ends when all balls are on the right side and the last player is back with the group.
- The first group to be completely back wins.
Formation
- Form two teams with an equal number of players.
- Each team has its own playing field.
- On the baseline of each field, place tall cones upside down.
- The objective is to knock over the cones of the other team.
- Defend your own cones and try to fend off the attacks from the other team.
- The team that knocks over the most cones of the opponent wins.