Handballexercises

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1-to-1 from the break

Players split up in the LH and RH, all balls to the trainer on the centre spot.

  • At the signal of the trainer, players 1 from both corners sprint towards the trainer. Whoever gets there first gets the ball. The other defends.
  • The player with the ball has 5 seconds to come to a conclusion within the 9 meters.
  • If the player completes and scores, the defender presses 3 times.
  • If the player does not complete or does not score within 9 meters, she presses 3 times.
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Cover in a 6-0

In this exercise, we're looking at how the coverage should be in a 6-0 variant, and who should be in touch when.
This is mainly a theoretical exercise, show the different situations in slow-motion. Points of attention are;

  • Let the players think for themselves about what they have to do in different situations!
  • Communication in (especially) the central block is important!
  • Corners should not be too offensive, unless they actually have the ball
Questions you can ask your players;

  • What happens when the circle runner changes position?
  • What happens when a corner passes?
  • What happens when the opponent plays a rehearsed attack?
  • When do you as left back court or right back court have to help?
  • When do you as left back court or right back court have to step out?
  • How far should you step out?
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F Firing range

  1. Bench in front of the goal on place 5 meter circle
    • Run with your left onto the bench, jump off with your left and shoot at goal
  2. Shooting balls off the pawns
  3. Shooting at goal, with goalkeeper
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Circle player on 2

  • An attack is played between 3 attackers and 2 defenders.
  • The attack is played on a slightly wider field than the posts (about 6 meters)
  • The goal of the attackers is to complete the attack, this can be done via an action or via the circle.
  • The goal of the defenders is to prevent the attackers from finishing.

  1. The circle player stands on 2 and tries to get the builder to finish.
  2. The set-up player should not come too far inside the circle so that she does not end up in the middle.
drawing Circle player on 2
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Maintaining focus when tired

All players start on the LO in a line, everyone has a ball. In the field there are poles to finish on the spots LH, LO, MO, RO, RH.

  • Player 1 starts with a cross and shoots at goal.
  • Player 1 walks backwards to the LO, picks up the ball there.
  • Player 1 rounds the LO, passes to MO etc.
This has to be done on a high tempo and with high intensity! Players must be tired.

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Two Touch

Make 2 teams and give 1 team vests.
Play with a good bouncing ball (hard handball/ goalcha ball/ beach handball/ tennis ball/ volleyball etc.)
Rules:

  1. You may only touch the ball with your body (arms/legs/feet/head) 2x in a row. After that you may not touch it again until another player has touched the ball.
  2. You may therefore both play football and hit the ball
  3. If you touch the ball a 3rd time, the ball is for the opponent (free ball)
Goal:
  • Try to score on 1 of the goals
  • Scored? Ball for the opponent
Extension/variation:
  • Play 2 or 3 balls at the same time (depending on the size of the group)
    • Link rules to the different balls
      • Example: football only heading, handball only playing with your foot etc.
  • Vary the places where the goals are placed (mat/duck out/advertising board).
  • Vary the number of places where goals can be scored
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ASM: Throwing up on the sidelines

To improve your balance you can stand in pairs on the sideline and throw the ball.

This can be done with different tasks:
  • Tightrope walk (feet together, flat on the ground)
  • Tightrope walk + toes position
  • Stand on 1 leg
  • Jumping up and landing on the line on 1 or 2 legs and then throwing up

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Warming up - arms

  • Keeping arms forward
    • Small rotation with clenched fist
      • Do not overextend
  • Jog quietly across the field
    • Arms forward
    • Backwards
    • Turn against each other
  • Arms crossed wide in front of the chest
    • Alternating between up and down
  • Arms wide and turn small circles
Question, which muscles do you feel when?
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Aiming 01

  • The player stands at about 10 meters from the goal
  • Throws the ball to the trainer
  • Runs to the circle
  • There the trainer throws the ball again and the player shoots at a pawn in the goal
  • There are 4 pawns in a row, with a ball on top
  • The player tries to throw the ball from the pawn from 4 metres
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Dive ball game

  • There are 3 lines, marked with hats
  • 2 Teams stand on opposite sides of the center line and try to hit each other
  • If you are hit, you walk to the line behind the opponent
  • If you succeed in hitting an opponent, you may return to the line behind him.
  • The team that has all players on the backline loses.
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Stealing Pawns - game

  • 2 Benches face each other, between 6 and 8 meters apart
  • On every bench there are 4 to 6 pawns
  • There are 2 teams who must try to knock off the pawns by throwing them over.
  • Pawns that have fallen down can be taken to your own side
  • The team that has all the pawns wins
Outdoors:
  • Place the pawns in bicycle tires, where you are not allowed to stand inside.

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Tunnel ball (jump) - relay

Relay
  • 2 Groups stand in a row next to each other
  • Starting point and ending point are marked with a pawn
  • The player in front of the group rolls the ball backwards between all legs.
  • All players where the ball has passed, lie down as quickly as possible
  • The player in the back jumps over the players, connects and rolls the ball backwards again
  • Important: Every player who has jumped over gets up again
The first group to cross the line wins.
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