Handballexercises

• 30 sec: Run in place as fast as possible. Use your arms to determine the pace.
• 30 sec: Jumping jacks.
• 30 sec: Squats.
• 30 sec: High knee running in place.
• 30 sec: Hopping on the left leg, left and right.
• 30 sec: Hopping on the right leg, left and right.
• 30 sec: Frog jumps. Keep your back straight when squatting and jump as high as possible. Try to maintain balance when landing without placing your hands on the ground.
• 30 sec: Plank.

• All balls are placed at the centre line.
• Form pairs and have them stand in one of the two corners.

• The trainer bounces a ball.
• The players move towards the goalpost and then sprint towards the trainer.
• The trainer can roll the ball away, bounce it, or hold it to see who retrieves the ball first.
• If one player remains, have them intercept the balls and pass them back each time.

Execution

• 4 times normal running back and forth
• 2 times rotating the left arm
• 2 times rotating the right arm
• 2 times heel to buttocks
• 2 times knee lifts
• 2 times side steps
• 2 times cross steps
• 2 times normal running back and forth
• 2 times sprinting
• Stretching arms and legs

• Everyone has a ball and dribbles within a designated area.
• Cones are set up, one fewer than the number of participants.
• At the signal "GO," everyone tries to grab a cone as quickly as possible.
• The participant who cannot grab a cone is out.
• Remove one cone each time and repeat the exercise.
• Who will be the last one remaining?

• Roll the ball 5 metres forward and pick it up while running. Do this across the entire field and return around the outside.
• Throw the ball up and catch it while running. Repeat this across the entire field and return around the outside.
• Slide sideways across the field with the ball above your head. Do this across the entire field and return around the outside.
• Make a cross pass sideways with the ball above your head. Repeat this across the entire field and return around the outside.
• Perform high knees while swinging your arms and holding the ball in one hand. Halfway across the field, kick your heels to your buttocks. Repeat this 2 times.

• Pass from Backcourt Player 2 to Backcourt Player 6, then back to Backcourt Player 2.
• Pass to Backcourt Player 1 and then back to Backcourt Player 2.
• Backcourt Player 2 shoots at goal.
• Defender 1 tries to block the shot.
• Repeat the exercise on the other side.

• Throw with a bounce.
• Low bounce.
• High bounce.
• Throw as hard as possible via the ground.

• Pay attention to the entire movement.
• Ensure proper foot placement, with the correct foot forward.
• Hold the ball on the hand, do not squeeze the ball.
• Bring the ball forward along the head.

• Pass from Back 1 to Back 2.
• Pass from Back 2 to Back 3.
• Pass back from Back 3 to Back 2.
• Pass from Back 2 back to Back 1.
• Pass from Back 1 to Back 4.
• Back 4 shoots on goal.

• Back 1 can choose between a throw or pass to Back 4.
• Pass to Right Wing Player (Right 2).

• Player A dribbles and passes to Player B.
• Player B dribbles and then passes to Player C.
• Repeat this pattern so that each player takes over the dribble from the previous player.

• Start in pairs from your own 6-meter area.
• Bring the ball to the other half of the field.

• On your own half, there is one defender who stays only on this half.
• On the other half, there are two defenders.

• On the other half, there is also a pivot available for the attack.

• Without bouncing.
• Without a pivot.
• Three defenders on one half, where the front defender joins the other two.

• Player in position B1 passes the ball to teammates and runs behind them to return to the starting point.

• Overarm throw
• Jump throw
• With bounce
• Push pass
• Two-handed
• Left hand
• Right hand
• Rolling

• With two hands
• With one hand

• Blue players cross the field.
• Red players try to tap the balls away from the blue players.
• When a ball is tapped away, the player defends until everyone has lost their ball.

• Add extra defenders to increase the challenge.

• When capturing the ball: as soon as you hear the ball on the ground, place your hand between the ball and the opponent's hand.
• Attack on the side of the ball.