Handballexercises

• Divide the group into two teams.
• Teams stand next to each other with approximately five metres between the players.
• Players of each team stand in a line, one behind the other.
• The course is a square. Team 1 starts in the far left corner, team 2 in the far right corner.
• The teams are positioned horizontally on the same line.

• At the whistle signal, the first players of each team start running along the lines of the square.
• When they meet, they play rock-paper-scissors for the right of way. Paper beats rock, rock beats scissors, scissors beat paper.
• In case of a tie, start again.
• The winner continues running, the loser returns.
• The objective is to reach the other team as quickly as possible.
• If a player loses, the next player from the losing team starts.

• Wall Sit: Sit with your back against the wall as if sitting on an imaginary chair.
• Side Plank with Open Swing Right: Perform a side plank and swing your upper arm open upwards.
• Mountain Climbers: In push-up position, alternately bring your knees towards your chest.
• Crunches: Lie on your back and lift your shoulders off the ground while engaging your abdominal muscles.
• Side Plank with Open Swing Left: Perform a side plank and swing your upper arm open upwards.
• On Stomach, Lift Arms and Legs: Lie on your stomach and simultaneously lift your arms and legs off the ground.

• Each exercise 1 minute, 30 seconds rest. Minimum 2 repetitions.

• Position the players in a line next to each other.
• Approximately 1 metre in front of them, place a tennis ball on the ground.
• Have them set their feet slightly apart.

• Quick running pace - dribbling - on the spot.
• On the trainer's signal, they perform various tasks while dribbling:
• Hands on the knees
• Hands on the toes
• Hands on the shoulders
• Hands forward
• Hands in the air
• When the trainer shouts "Ball!", they grab the ball as quickly as possible.
• Repeat and vary the commands for variety.

Description

• A shooting game where players may draw a card if they score. Each card has a suit: clubs, spades, hearts, or diamonds. Each suit represents a specific fitness exercise.

Fitness Exercises

• Hearts: Push-ups
• Spades: Squats
• Clubs: Burpees
• Diamonds: Lunges

Execution

• After drawing a card, the player performs the corresponding exercise. The number of repetitions matches the number on the card. For example, Hearts 4 means 4 push-ups. Afterwards, they may continue shooting.
• The group with the most cards wins.

• Start from the centre line with a formation of 5 versus 4 or 5 versus 5.
• The trainer throws the ball to the attackers.
• The defenders may start immediately after the throw.

• The attackers attempt to score.
• The defenders try to gain possession of the ball.

• Run normally back and forth across the entire field 4 times.
• Rotate the left arm 2 times.
• Rotate the right arm 2 times.
• Heels to the buttocks 2 times.
• Knee lifts 2 times.
• Side steps 2 times.
• Crossover steps 2 times.
• Perform feints 2 times.
• Execute jump shots 2 times.
• Run normally back and forth 2 times.
• Sprint 2 times.
• 10 Jumping Jacks.
• Touch the ground and jump up 10 times.
• Stretch arms and legs.
• Perform lunges.

• Everyone has a ball and moves while bouncing it through the 6-metre area. Vary with different techniques:

• Bounce the ball occasionally through the legs.
• Bounce the ball behind the back.
• Try to tap the ball away from someone else.
• Bounce on the spot, sit down while bouncing, then lie down and subsequently stand up again.

• Practising attack and defence in match situations with high tempo.

• Focus points for attack: A lot of movement, do not stay in one place.
• Focus points for defence: Who steps out and when.

• Defence is outnumbered and tries to break the attack by slowing down the pace.

• Defence is fully positioned with a pivot behind them.
• Focus points: Who has the pivot and when do they step out.

• Same as 4-against-4, but now first the left wing player (LW) and then the right wing player (RW) are involved.

Objective

• Improve passing and catching technique.

Execution

• Throwing back and forth, pay attention to the correct posture: elbow at shoulder height, left leg forward.
• Throwing with a running movement: left-right-left.
• Throwing with the left hand.
• Throwing behind the back.
• Aim at the right (catching) hand, but catch with both hands.
• Throwing via the ground.
• Catching: posture with a "W" or cup shape.
• From the E-youth: throwing with a jump shot.
• Underhand passing.
• Sideways passing.
• Passing with an attacking movement: a few steps towards the goal, pass and then move backwards.

• Five players stand on the 6-metre line and hold each other's hands.
• One attacker tries to dribble past the defenders and finish.

• The defenders must work together and move in unison to stop the attacker.
• There are two stations where the attacker changes each time.

• Pass the ball in the sequence Backcourt Player 4 to Backcourt Player 3 to Backcourt Player 1 and back to Backcourt Player 3.
• Finish by scoring past the defensively blocking right player (Right Backcourt Player 1).

• Blue attempts to dribble towards the goal.
• Red tries to prevent this by tapping the ball away.

• Blue moves slowly.
• Blue moves quickly.
• Blue moves at top speed.