Handballexercises
Instructions
- Form pairs. Player A performs running exercises, player B performs strength exercises. Switch exercises by tapping each other when player A returns from running.
- Perform each exercise 3 times:
- Squats
- Jumping Jacks
- Lunges
- Planking
- Push-ups
- Up and down with legs on a bench
- Balance: stand on one leg, hold for 3 seconds, switch legs
- Three lines: quarter, half, and end of the hall, run with a ball.
- Sprinting: 50%, 75%, 100%.
- Slide sideways back and forth along the length of the hall, 3 times.
- Walk backwards back and forth across the hall, 3 times.
- Three steps forward, two steps backward along the length of the hall, 3 times.
- Short acceleration runs from 25% to 100% at 75% of the hall.
- Each round is 3 times with a maximum of 3 minutes.
Execution
- All players stand in a line approximately one arm's length apart from each other, with their legs wide.
- The first player rolls the ball between the legs of the other players to the last player.
- The last player dribbles with the ball through all the players to the front.
- Then this player rolls the ball back to the end.
Execution
- All players stand in a row at approximately one arm's length apart with their legs wide.
- The first player rolls the ball between the legs of the others to the last player.
- Then everyone lies flat, and the last player jumps over everyone with the ball.
- When the player reaches the front, all players stand up again with legs wide, and the player rolls the ball to the back.
- This exercise can also be performed as a competition with two teams. Who can get all players to the front the fastest?
Execution
- The Left Wing Player (LW) starts by applying pressure on the outside of the wing defender.
- The Left Backcourt Player (LB) applies pressure between the wing defender and the defending Right Backcourt Player.
- The Centre Backcourt Player (CB) applies pressure between the defending Right Backcourt Player and the Centre Back.
- The Right Backcourt Player (RB) applies pressure between the Centre Back and the defending Left Backcourt Player.
- The Right Wing Player (RW) applies pressure between the defending Left Backcourt Player and the wing defender.
- The RW moves around the outside of the wing defender and shoots at the goal.
- Shift positions.
Execution
- The player starts in the corner with sliding movements.
- At each cone, the player steps out.
- After stepping out, the player immediately retreats and continues sliding.
- The player slides to the cone in the corner and initiates a fast break.
Setup
- Four benches form a square against each other.
- One to two players stand inside the cage (four benches) with ten balls.
- Four to six players stand outside the cage with ten balls.
- The players inside the cage try to throw all the balls out of the cage. They may only throw the ball once they step outside the cage.
- The players outside the cage try to get all the balls into the container by running or dribbling and placing the ball in the cage, not throwing it.
- The player with the fewest balls after one minute wins.
Execution
- Form two lines of players at a distance of 11 metres.
- Players dribble forward and perform a jump shot.
- Practice throwing with hands high left/right and low left/right towards the ground.
- The goalkeeper indicates and takes charge of this training.
Execution
- Form pairs and use one ball per pair.
- The first player of the pair passes the ball to their partner.
- After the pass, the player sprints around a cone and receives the ball back from their partner.
- Repeat the exercise with the other player of the pair following the same steps.
Execution
- 2 to 3 players in the left backcourt (can also be another position) practice shots.
- The remaining players collect balls, and one player continuously passes the balls.
- Shooting from the left backcourt one after another.
- The player who scores 10 times first, wins.
- After a shot, the player must run backwards to their position.
- Different approaches (for example, slightly inward or outward).
- Different shots (underarm throw, wrist throw, on the move, and so on).
- Use more than one position.
Objective
- Who reaches 21 points first?
- The players throw at the goal from the dotted line.
- The goalkeeper tries to stop the balls.
- A goal earns a point for the players.
- If the goalkeeper stops the ball, the goalkeeper earns a point.
- The first to reach 21 points is the winner.
Execution
- The left backcourt player passes the ball with a bounce to the wing player.
- The wing player returns the ball to the left backcourt player.
- The left backcourt player puts pressure on the defence.
- The wing player moves behind and receives the ball.
- The wing player passes the ball to the right backcourt player and waits briefly.
- The wing player starts towards the circle between positions 3 and 2.
- The wing player receives the ball from the right backcourt player and finishes on goal.
Execution
- Players stand in a line with a 1-meter distance from each other.
- The player who is last in the line slaloms between the others to the front.
- The player sprints until he or she is at the front.
- Then the next player who is at the back repeats the action.
